March 30, 2021

by Alyssa Rimmer

Tofu Egg Roll in a Bowl

Jump To Recipe

These healthy tofu egg roll bowls are a high-protein plant-based dinner that is naturally gluten-free, made without any grains, and is awesome for meal prep. Packed with veggies including cabbage, kale, spinach, carrot, and more. Best of all? This recipe takes just 20 minutes to make!

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Do you ever go through kicks with your dinners? Like you try something, love it, and then start making it over and over and over again?

That's what happened with these tofu egg roll bowls.

We made them a few weeks ago for dinner and have been loving them ever since. They're filling, low carb, and make really great leftovers. I also love that I can have a healthy dinner on the table in under 20 minutes with minimal mess or clean up. They're a total game changer!!

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How to Make Tofu Egg Roll Bowls

All you'll need for this recipe is two pans – this helps speed up the cooking process – and your ingredients. We start by sauteeing the tofu in one of the pans, then we mak the base in the other. Once you combine it all together, you have this gorgeous egg roll bowl recipe!

Here's what you need to make them:

  • Tofu: make sure to choose the firmest type of tofu you can find. If you can only find an extra firm variety, you'll also want to press it for a bit to remove as much moisture as possible (15 mins is fine)
  • Oil: we'll be using two types of oil actually – avocado for sauteeing the tofu and veggies, as well as a little toasted sesame oil at the end for flavor
  • Garlic + onion: we'll be using about 3 cloves of garlic and some chopped up onion to give the dish a depth of flavor
  • Coleslaw mix: I just buy organic bagged coleslaw mix from the store – it comes with shredded cabbage and carrots and one bag is perfect for hits recipe. You could also make it yourself using a combination of cabbage and carrots, but the bag is much more convenient!
  • Greens: I like to add some greens in here because it's easy and tasteless! You can use any type you'd like – I usually go for kale and spinach!
  • Tamari: for our salt factor, we're using tamari, but soy sauce will do just fine as well!
  • Rice vinegar: to give this dish just a bit of tang, we're adding rice vinegar. It sounds strange, but it really makes the flavor pop!
  • Ginger: another key to the flavor is a bit of ginger – feel free to use freshly grated or ground (whichever one you have)
  • Hot sauce: I like heat in my egg roll bowls, but you can leave this out if you're not a fan.
  • Scallions: and the final thing we add is some thinly sliced scallions!

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Make-Ahead Vegan Lunch

There are so many things to love about these tofu egg roll bowls! They're…

super quick to make
packed with veggies
customizable with any type of protein
an easy way to sneak in greens
vegan + gluten-free

AND they're great for meal prep!

To use these bowls as a meal prep lunch idea, I suggest:

  • Double the recipe to make 4 portions
  • Serve one or two portions for your dinner
  • Allow the remaining portions to cool
  • Pop them in the fridge for 4 – 5 days
  • Reheat in the microwave or on the stovetop with a splash of water

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Is This Bowl Gluten-Free?

This bowl is easy to make gluten-free by buying certified gluten-free tamari/soy sauce. Everything else in the bowl is naturally gluten-free! The bowl is also 100% vegan too.

Protein Options for this Egg Roll Bowl Recipe

If you want to use a different protein than tofu, you totally can! These egg roll bowls would also work well with:

  • Grilled/sauteed chicken
  • Sauteed beef stips
  • Sauteed/grilled shrimp or scallops
  • Baked salmon

Or if you want another vegetarian option, tempeh will also work!

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More High-Protein Tofu Recipes

Tofu Egg Roll in a Bowl

How to make a Tofu Egg Roll in a Bowl that tastes like the Chinese appetizer, but is a gluten-free and vegan version. Made with fresh kale, coleslaw mix, and tofu for protein. You can make them for vegetarian meal prep, lunch, or a quick dinner idea.
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 2 servings
Calories 464kcal
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5 from 7 votes

Ingredients

  • 1 block (14oz) super firm tofu*
  • 2 tablespoons avocado oil/olive oil
  • 1/2 white onion , diced (about 1 cup)
  • 3 garlic cloves , minced
  • 1/4 cup tamari/soy sauce , divided
  • 1 package coleslaw mix (12-14oz)
  • 1 head curly kale (about 3 cups chopped)
  • 2 tablespoons rice wine vinegar
  • 1- 2 teaspoons sriracha hot sauce
  • 2 teaspoon toasted sesame oil
  • 1/2 bunch scallions , thinly sliced (about 3 - 4 scallions)
  • Water as needed

Instructions

  • Heat 1 tablespoon of oil in a large pan. Cut the tofu into 1" cubes and add it to the pan. Cook for 3 - 4 minutes per side until it's crispy.
  • While the tofu is cooking, heat the second tablespoon of oil in a separate pan. Once hot, add the garlic and onion, and saute for 2 - 3 minutes until soft. Add the ginger and two tablespoons of tamari and stir together.
  • Add the coleslaw mix and kale and saute until everything has wilted. Add a tablespoon or two of water during the cooking process to help it steam.
  • Once softened, add the tofu, the remaining tamari, rice vinegar, hot sauce, toasted sesame oil, and scallions. Cook for another minute or so until everything is combined and flavorful.
  • Serve immediately with a few extra scallions and some sesame seeds.

Video

Nutrition

Serving: 1bowl | Calories: 464kcal | Carbohydrates: 31g | Protein: 28g | Fat: 28g | Saturated Fat: 3g | Sodium: 1863mg | Potassium: 968mg | Fiber: 7g | Sugar: 9g | Vitamin A: 10275IU | Vitamin C: 202mg | Calcium: 502mg | Iron: 6mg

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About Alyssa

Hey there, I’m Alyssa Rimmer, a certified Holistic Nutritionist, yoga-lover, dog mom, and founder of Simply Quinoa. It’s nice to meet you! I created SQ as a way to provide solutions for women just like me, who were struggling to find helpful information about how to live a healthy and fulfilled life. My hope is that you will find inspiration here on SQ – in my story, in my recipes, in the hundreds of wellness articles, and in our amazing community. Welcome!

Interested in Healthy Eating? Grab our 7-Day Vegan Meal Plan!

With a week’s worth of simple and healthy meals, Eat Clean will help you see just how easy living a life full of whole foods can be. Recipe are 100% gluten-free and vegan!

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