Sheet Pan Meal Prep Tofu Quinoa Burrito Bowls

Why You’ll Love This Recipe

These bowls are loaded with protein, fiber, and fresh flavor, making them a satisfying and well-balanced meal. The entire dish is made with simple ingredients, requires only one sheet pan, and yields multiple servings—ideal for batch cooking. Plus, the components are highly customizable, and everything holds up well for days in the fridge.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

For the tofu and veggies:

• Extra-firm tofu, pressed and cubed
• Bell peppers, sliced
• Red onion, sliced
• Corn (frozen or canned)
• Olive oil
• Chili powder
• Cumin
• Smoked paprika
• Garlic powder
• Salt and pepper
• Lime juice

For the base:

• Cooked quinoa

Optional toppings:

• Avocado or guacamole
• Salsa or pico de gallo
• Fresh cilantro
• Lime wedges
• Vegan sour cream or Greek yogurt
• Shredded lettuce or cabbage
• Hot sauce

Directions

1. Preheat oven to 400°F (200°C). Line a large sheet pan with parchment paper.
2. Press tofu for at least 15 minutes to remove moisture, then cut into cubes.
3. Toss tofu with half the oil and half the spice mixture (chili powder, cumin, paprika, garlic powder, salt, pepper). Spread on one side of the sheet pan.
4. Toss vegetables with the remaining oil and spices. Spread on the other half of the pan.
5. Roast for 25–30 minutes, flipping the tofu and stirring the veggies halfway through, until golden and tender.
6. While roasting, cook quinoa according to package instructions, then fluff with a fork.
7. Assemble bowls: Divide quinoa into 4 meal prep containers. Top with tofu and vegetables. Add optional toppings once cooled, or just before serving.
8. Squeeze fresh lime juice over each bowl before sealing.

Servings and timing

This recipe makes 4 meal prep bowls. Prep time is 15 minutes, cook time is 25–30 minutes. Total time: approximately 45 minutes.

Variations

• Add black beans or pinto beans for extra plant-based protein and fiber.
• Use rice instead of quinoa if preferred or to change up texture.
• Make it spicy with jalapeños, chipotle sauce, or extra chili powder.
• Add greens: Layer bowls with chopped romaine, spinach, or shredded cabbage.
• Sweet potato version: Swap some of the veggies for cubed roasted sweet potato.

Storage/Reheating

Store bowls in airtight containers in the refrigerator for up to 4 days. Reheat in the microwave for 1–2 minutes, then add fresh toppings like avocado, lime juice, or salsa just before eating. These bowls are great hot or cold.

FAQs

Can I use frozen vegetables?

Yes, but fresh vegetables roast better. If using frozen, thaw and pat dry to reduce excess moisture.

Do I need to press the tofu?

Yes, pressing improves texture and helps it crisp up in the oven.

Can I air fry the tofu instead?

Yes, air fry at 400°F for 12–15 minutes, shaking halfway, then combine with the roasted vegetables and quinoa.

Is this recipe gluten-free?

Yes, all ingredients are naturally gluten-free. Double-check sauces or toppings if using pre-made ones.

Can I freeze the bowls?

You can freeze the quinoa and tofu, but it’s best to add fresh toppings after thawing. Vegetables may soften when frozen and reheated.

What’s the best tofu to use?

Extra-firm tofu works best for roasting and holds its shape well.

Can I prep this without cooking quinoa?

Yes, use pre-cooked quinoa or microwaveable quinoa packs to save time.

How do I keep the tofu crispy?

Let it cool slightly before sealing the containers, and avoid overcrowding on the sheet pan during baking.

Can I double the recipe?

Absolutely—just use two sheet pans to ensure even roasting.

What sauce can I add?

Try chipotle mayo, avocado crema, tahini-lime dressing, or classic salsa.

Conclusion

Sheet Pan Meal Prep Tofu Quinoa Burrito Bowls are a fresh, wholesome, and flexible option for healthy eating all week long. With bold spices, roasted tofu and veggies, and endless topping options, this is a meal prep favorite you’ll turn to again and again. It’s simple, delicious, and designed to keep you energized and satisfied—one bowl at a time.

Sheet Pan Meal Prep Tofu Quinoa Burrito Bowls

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Sheet Pan Meal Prep Tofu Quinoa Burrito Bowls are protein-packed, veggie-filled, and perfect for make-ahead lunches. With roasted spiced tofu, colorful vegetables, and fluffy quinoa, these plant-based bowls are healthy, satisfying, and full of bold flavor.

• Author: Laura
• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Total Time: 45 minutes
• Yield: 4 meal prep bowls
• Category: Main Dish
• Method: Sheet Pan
• Cuisine: Mexican-Inspired, Plant-Based

Ingredients

• • For the tofu and veggies:
  • 1 block (14 oz) extra-firm tofu, pressed and cubed
  • 2 bell peppers, sliced
  • 1 red onion, sliced
  • 1 cup corn (frozen or canned and drained)
  • 2 tbsp olive oil
  • 1 tsp chili powder
  • 1 tsp ground cumin
  • ½ tsp smoked paprika
  • ½ tsp garlic powder
  • Salt and pepper to taste
  • 1 tbsp lime juice

 

• • For the base:
  • 2 cups cooked quinoa

 

• Optional toppings:
• Avocado or guacamole
• Salsa or pico de gallo
• Fresh cilantro
• Lime wedges
• Vegan sour cream or Greek yogurt
• Shredded lettuce or cabbage
• Hot sauce

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Instructions

1. Preheat oven to 400°F (200°C). Line a large sheet pan with parchment paper.
2. Press tofu for at least 15 minutes, then cut into cubes.
3. In a small bowl, mix chili powder, cumin, paprika, garlic powder, salt, and pepper. Divide in half.
4. Toss tofu with 1 tbsp olive oil and half the spice mix. Spread on one side of the sheet pan.
5. Toss bell peppers, onion, and corn with the remaining 1 tbsp olive oil and remaining spices. Spread on the other side of the sheet pan.
6. Roast for 25–30 minutes, flipping tofu and stirring vegetables halfway through, until golden and tender.
7. While roasting, cook quinoa according to package instructions if not already prepared.
8. To assemble: Divide quinoa between 4 containers. Top with roasted tofu and vegetables. Let cool, then add desired toppings.
9. Finish with a squeeze of lime juice before sealing or serving.

Notes

• Pressing tofu improves texture—don’t skip this step.
• Let tofu cool slightly before sealing containers to help preserve crispiness.
• Keep toppings like avocado and salsa separate until serving to maintain freshness.

Nutrition

• Serving Size: 1 bowl
• Calories: 390
• Sugar: 6g
• Sodium: 480mg
• Fat: 18g
• Saturated Fat: 2g
• Unsaturated Fat: 15g
• Trans Fat: 0g
• Carbohydrates: 35g
• Fiber: 6g
• Protein: 21g
• Cholesterol: 0mg