This simple recipe for Miso Tofu is healthy, vegan, and full of incredible umami flavor. The tofu and veggies are tossed in a delicious miso marinade (which doubles as dressing) and are baked on a sheet pan in the oven. Serve over a bed of rice with your choice of toppings. (Updated 3/2022)
This simple Miso Tofu Bowl comes together with minimal effort. Roasting together on a sheet pan, tofu, carrots and asparagus are tossed with a savory miso marinade- infused with vibrant orange and ginger. The glaze doubles as dressing to finish bowl the bowl!
Feel free to add other veggies or other proteins (like chicken, shrimp, or salmon) and make it your own! This Miso Tofu Bowl is very adaptable, perfect for mixed households with vegans and meat-eaters both living under the same roof. For more easily “Adaptable” recipes make sure to visit this Adaptable Recipe Index.
Miso tofu is so good layered over brown rice, quinoa or soba noodles, or use whatever grain you have on hand.
To create the bowl, we added avocado, crunchy vibrant Beet and Cabbage Sauerkraut, and microgreens to round out the colors and add to the texture of the bowl. Top it with toasted sesame seeds, roasted cashews, fresh cilantro and scallions or fresh chives.
There is so much color and flavor balance happening here! Simple, tasty, satisfying, and nutritious.
What you’ll need for Miso Tofu Bowls
- Veggies: asparagus, carrots (or sub other veggies)
- Protein: firm tofu (or salmon or chicken)
- Grain or Noodle: Japanese rice, black rice, quinoa, soba noodles- whatever your preference
- Toppings: microgreens or sprouts, beet kraut, kimchi, avocado, radishes
- Garnishes: cilantro, toasted sesame seeds, cashews, chives or scallions
How to make Miso Tofu Bowls with Veggies
Preheat oven to 425F
If serving over a grain or noodle, cook according to the package directions.
Make the marinade, blend all ingredients in a blender until smooth.
Zest and juice of orange make the glaze/dressing fresh and lively!
Prep the Veggies
- Slice carrots into 1-inch strips by slicing the carrot in half lengthwise and then each half into 2 -4 strips (depends on the size of your carrots) cut the strips into approximately 1-inch sections (or a size that will easily fit into your mouth!)
- Slice asparagus in 1-2 inch sections.
- Blot tofu with paper towels and slice into ¾- 1-inch slices, blot again.
Line a sheet pan with parchment.
Toss carrots with 1-2 tablespoons of glaze in a bowl, give a quick toss, spread out in a single layer on the sheet pan.
Repeat this process with the tofu and asparagus. Go gently with the tofu to keep it from falling apart. If your tofu is soft, skip this step and just spoon the glaze over it.
Spoon a little more glaze on top of the tofu (or salmon or chicken) and season with salt and pepper – and if you like, add chili flakes.
Bake in the oven checking after 15 minutes. If the asparagus is thin, it may be ready to take out now. (Use thick asparagus if you don’t want to bother with removing halfway through). Tofu and carrots will take 30 minutes.
Build the Miso Tofu Bowls:
- On top of cooked grains or noodles, arrange tofu, carrots, asparagus, avocado, micro-greens, beet kraut.
- Drizzle with more glaze/dressing.
- Garnish with radish slices, cilantro, toasted sesame seeds, cashews, and chives or scallions.
- Relish in the beautiful bowl you made! Full of amazing clean nutrients and vibrant flavors! 🥰
Ways to Adapt
So many ways!
- Sub out yams or parsnips for carrots, or just add them too.
- Roast broccoli or cauliflower instead of asparagus.
- Throw salmon or chicken in the oven with glaze.
- Add fresh basil and mint. And any variety of microgreens or sprouts!
- Swap out kimchi or cucumber kimchi pickles for the beet cabbage sauerkraut.
More recipes to enjoy!
- 25 Simple Sheet-Pan Dinners
- 25 Delicious Vegan Buddha Bowls!
- Baked Tofu with 3 Flavorful Marinades!
- Moo Shu Tofu
- Miso Tofu Wrap with Winter Squash and Furikake
Have a great week!Print
This Miso Tofu Bowl can be made with tofu (or salmon or chicken) and veggies on a sheet pan, with a flavorful Miso Marinade. Vegan adaptable! (Updated 3/2022)
- 2–3 medium carrots- peeled or scrubbed (or sub sweet potato, yam, parsnips or other veggies)
- 1 small bunch of asparagus (about 7 oz.) or sub green beans
- 8 ounces tofu – extra firm (or add salmon or chicken breast…see notes)
- salt and pepper and optional chili flakes to taste
- 1 avocado, sliced
- 1 cup beet cabbage sauerkraut (optional, or sub kimchi or kraut)
- microgreens or sprouts
- Garnish options- thin radish slices, toasted sesame seeds, or furikake, roasted cashew, 1/4 cup cilantro, scallions or chives
- Serve over Seasoned Rice, Black rice or Soba Noodles
Marinade / Dressing
- Preheat oven to 425F. If serving over a grain or noodle, cook according to the package directions.
- Make the marinade, blending all ingredients in a blender until smooth.
- Slice carrots into 1 inch strips by slicing the carrot in half lengthwise and then each halve into 2 -4 strips (depends on the size of your carrots) cut the strips into approximate 1 inch sections (or a size that will easily fit into your mouth!) Slice asparagus in 1-2 inch sections. Blot tofu with paper towels and slice into ¾- 1 inch slices, blot again.
- Line a sheet pan with parchment. Toss carrots with 1-2 tablespoons of glaze in a bowl, give a quick toss, spread out in single layer on the sheemt pan. Repeat this process with the tofu and asparagus. Spoon a little more glaze on top of the tofu (or salmon chicken) and season with salt and pepper and add chili flakes, if desired.
- Bake in the preheated oven checking after 15 minutes. If the asparagus is thin, it may be ready to take out now. (Use thick asparagus if you don’t want to bother with removing halfway through). Tofu and carrots will take about 25 minutes. Remove from oven.
- Build the bowl- on top of rice, grains or noodles, arrange tofu, carrots, asparagus, avocado, micro-greens, beet kraut (or kimchi or cucumber kimchi pickles!)
Garnish with cilantro, toasted sesame seeds, roasted cashews, and chives or scallions.
If using salmon, depending on how thick, it may only need 10-15 in the oven, so either take it out early, or put it in later. Chicken breast ( boneless) will cook relatively the same amount of time as carrots and tofu ( give or take) but always check as thicker or larger breasts will obviously take longer, and smaller may take less time.
- Serving Size:
- Calories: 257
- Sugar: 9.4 g
- Sodium: 69.3 mg
- Fat: 16.9 g
- Saturated Fat: 2.4 g
- Carbohydrates: 22.2 g
- Fiber: 7.9 g
- Protein: 8.7 g
- Cholesterol: 0 mg
Keywords: miso tofu, tofu rice bowl, baked tofu rice bowl, miso tofu bowl, tofu buddha bowl, sheet pan dinner tofu