Fresh, vibrant, and packed with protein, this Mediterranean Tofu Bowl with Lemon Herb Tofu is the kind of meal that feels like you could get at that hip vegan joint but comes together right at home. With crisp veggies, zesty marinated tofu, and a creamy drizzle to tie it all together, every bite is bright, satisfying, and seriously craveable.
Fresh, Healthy, Satisfying Mediterranean Tofu Bowls
I love this bowl because it’s packed with protein from the tasty lemon herb tofu, making it super satisfying and perfect for meal prep. It’s loaded with fresh, crunchy veggies and bright Mediterranean flavors that make every bite feel light but filling. We made them last Friday during Lent and shared with my parents; glowing reviews from all eaters!
The components are simple to prep ahead, so you can mix and match for easy lunches or dinners all week. Plus, the creamy, zesty herbs ties everything together and takes it from basic bowl to totally crave-worthy. I cannot tell you how easy it is to toss together and you have a plant-based meal ready to go!
And if you’re looking for more vegetarian recipes to try, also check out my Falafel Rice Bowl or this Tomato White Bean Salad, which I’m sure you’ll love, too!
Recipe Ingredients
- Franklin Farms Ready to Bake Tofu Lemon Herb: The easiest, most flavorful tofu I’ve ever tried!!
- Rice: The base of our bowl. I like using pre-cooked rice for convenience.
- Veggies: I used arugula, cucumber, cherry tomatoes and avocado. Other ingredients that go on traditional greek salads like red onion, beets, sun-dried tomatoes, artichoke hearts or bell peppers would be tasty additions as well.
- Herbs: I added fresh dill and fresh mint. Basil or parsley are wonderful options, too.
See the recipe card below for a full list of ingredients and measurements.
Substitutions and Variations
- Any sauce/dips work on these bowls, especially if you serve with pita on the side! Consider tzatziki or a garlic spread. Maybe even crazy feta (iykyk).
- Instead of a rice bowl, make it into a wrap or a salad! These same ingredients on pita or a bed of massaged kale would be quite delish.
- If you can’t find the Franklin Farm’s brand of tofu, you can easily make your own version. Press a block of extra firm tofu (I like the trader joe, high protein super firm tofu) to remove extra moisture then cut into cubes. Toss with a tablespoon of cornstarch or arrowroot powder (this helps make it crispy), then spray with avocado oil and season with salt, pepper, onion powder, chives, and parsley. Air fry for 10 minutes at 400°F. Finish off with a squeeze of lemon juice.
How to Make This Recipe
1. Start by prepping the tofu according to package instructions. Preheat the oven, remove tofu from the bag and gently break apart. Sprinkle the seasoning on top of the tofu and place on a baking sheet (air fryer method works too).
2. While the tofu cooks, prep the bowl ingredients: cook rice, cut vegetables, and make your assembly line.
3. Build the bowls. In two bowls, divided rice, arugula, cucumbers, tomatoes, fresh herbs, avocado, tofu cubes, scoop of hummus and garnish with a lemon wedge.
4. Garnish with a drizzle of avocado or extra virgin olive oil, a squeeze of fresh lemon juice and salt + pepper. Toss together to serve and enjoy!
PRO TIPS
- Don’t overcrowd the tofu: Spread the tofu out in a single layer with space between the pieces. If they’re too close together, they’ll steam instead of crisp and we want golden edges!
- Pat the tofu dry before baking: Even though it’s pre-marinated, gently blotting excess moisture helps it crisp better in the oven or air fryer.
Recipe FAQs
You can store individual portions of this Mediterranean Tofu Bowl in airtight containers for up to 4 days. You may notice a little excess water from the cucumber and tomato as it sits, but give it a toss and you’re good to go.
If you want to keep it vegetarian, in addition to the tofu consider adding edamame beans! Or if you want to add some meat grilled chicken or marinated salmon would be a great addition with the mediterranean flavors in this recipe.
Both! The final product is delicious with warm rice and freshly baked tofu, but it also works beautifully as a chilled grain bowl straight from the fridge. Perfect for meal prep!
Serving suggestions
Keep the Mediterranean cuisine theme going and serve with a side of this Roasted Beet Dip or this Dill Feta Dip and some pita!
More Recipes You’ll Love
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Mediterranean Tofu Bowl
Equipment
- sheet pan
- cutting board + knife
- cutting board, knife, herb scissors
Ingredients
- 1 package Franklin Farms Ready to Bake Tofu Lemon Herb
- 1 package white rice, ~2 cups cooked
- 2 cups arugula
- 2 persian cucumbers, quartered
- 1 cup fresh herbs, dill and mint
- ½ cup cherry tomatoes, halved
- ½ avocado, diced
- ½ cup hummus
- 2 lemon wedges
- Drizzle of Avocado oil
- Pinch of salt + pepper
Instructions
- Start by prepping the tofu according to package instructions. Preheat the oven, remove tofu from the bag and gently break apart. Sprinkle the seasoning on top of the tofu and place on a baking sheet (air fryer method works too).
- While the tofu cooks, prep the bowl ingredients: cook rice, cut vegetables and herbs, and make your assembly line.
- Build the bowls. In two bowls, divided rice, arugula, cucumbers, tomatoes, fresh herbs, avocado, tofu cubes, scoop of hummus and garnish with a lemon wedge.
- Garnish with a drizzle of avocado or extra virgin olive oil, a squeeze of fresh lemon juice and salt + pepper. Toss together to serve and enjoy!
we made these last friday night for dinner and SO good!
Fresh, easy to make and so very tasty!
anything greek is my fav! such a yummy way to enjoy tofu
Bowls are the best and this one brings really good flavors together.