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These tofu poke bowls are fresh, satisfying, ready in about 35 minutes, and honestly pretty to look at. The miso-glazed tofu is the real star here: golden-edged, a little sticky, and full of that deep soy-ginger-sesame flavor that makes you want to eat it straight out of the pan before it even makes it to the bowl.
Jump to: ℹ️ Overview | 🛒 Ingredients | 📷 How To Make | 📹 Watch The Video | 👩🍳 Recipe Tips | 🥗 Serving Suggestions | 📝Full Recipe Card | 🍽 More Recipes You’ll Love
At A Glance
- ⏱ Ready In: 35 minutes (plus 15–20 minutes for pickling radish)
- 🍽 Serves: 4
- 🌱 Diet: Vegetarian, vegan-friendly (use plant-based mayo), gluten-free friendly (use GF soy sauce/tamari)
- 💪 Nutrition Highlights: High in plant-based protein and fiber; good source of healthy fats from avocado and sesame
- 🥕 Main Ingredients: Miso-glazed tofu, brown rice, pickled radish, edamame, avocado, spicy mayo
- 🔥 Flavor Profile: Savory, umami-rich, a little sweet and spicy, with a fresh, tangy finish
- 🧊 Meal-Prep Friendly: Tofu, rice, radish, and sauce all keep separately in the fridge for up to 4 days (rice max 48 hours — freeze extra portions in zip-lock bags or use pre-cooked rice pouches)
- 🥣 Best Served With: A squeeze of fresh lime just before eating — it wakes the whole bowl up
This tofu poke bowl is one of my favorite vegetarian weeknight meals — fresh, filling, and ready in about 35 minutes. The miso-glazed tofu is the real star: golden-edged, a little sticky, and full of deep soy-ginger-sesame flavor. Around it, quick-pickled radish, creamy avocado, edamame, and cucumber, finished with a drizzle of sweet-spicy mayo that pulls everything together.
What I love most about this recipe is how genuinely well it works for meal prep — cook the tofu and rice on Sunday, pickle the radish, mix the sauce, and you’ve got lunches or dinners sorted for most of the week with almost no effort at assembly. It’s vegetarian, naturally gluten-free with a small swap, and vegan-friendly too — and honestly, even meat-eaters in my life have come back for seconds.
👩🍳 You might also like these recipes: easy and customizable classic poke bowl recipe, and for more tofu ideas, try this crispy tofu rice bowl with honey garlic soy glaze, or the crispy glazed baked tofu, or coconut tofu curry or this Asian tofu salad with cucumber and edamame beans.
What You’ll Need
Here is what you’ll need for these tofu poke bowls. Find the full measurements in the recipe card below.
For the quick-pickled radish:
- Radishes — sliced thin, they pickle in just 15–20 minutes and add a bright, tangy crunch that cuts through the richness of the tofu and mayo. You can swap these for thinly sliced cucumber, carrot, or cabbage.
- Rice vinegar — milder and slightly sweet, perfect for quick pickling. Apple cider vinegar works in a pinch.
- Maple syrup — balances the vinegar’s sharpness. Sugar works just as well.
For the brown rice:
- Brown rice — nutty, a little chewy, and it holds up well in meal prep. White rice or quinoa works perfectly, too, if that’s what you have. Short on time? Pre-cooked rice pouches are your best friend here.
For the miso-glazed tofu:
- Extra-firm tofu — you need the firmest tofu you can find so it holds its shape in the pan and gets those golden edges. Soft or silken tofu will not work here.
- Cornflour (cornstarch) — the secret to those lightly crisp edges before the glaze goes on. Just a light coating does the job.
- White miso paste — adds deep, savory umami without being too salty. Red miso works but is more intense.
- Soy sauce — use regular, reduced-sodium, or tamari for a gluten-free version.
- Maple syrup or honey — gives the glaze that sticky, caramelized quality. Agave works for a fully vegan version.
- Fresh ginger and garlic — freshly grated here makes a real difference to the depth of flavor; don’t swap for powdered.
- Sesame oil — just a teaspoon, added last, for that nutty, toasty finish.
For the sweet & spicy mayo drizzle:
- Mayonnaise — light mayo keeps it from feeling too heavy. Use vegan mayo to make this fully plant-based.
- Sweet chili sauce + sriracha — this combo gives you that sweet-heat balance. Adjust the sriracha to your comfort level.
- Lime juice — optional but highly recommended; it brightens the whole sauce.
Fresh and crunchy toppings:
- Edamame — packed with plant-based protein and fiber, they add a satisfying bite.
- Baby cucumbers — fresh and hydrating, they balance the richness of the bowl.
- Avocado — creamy and filling; add it just before serving so it doesn’t go brown.
- Green onions and toasted sesame seeds — for garnish, crunch, and a little extra nuttiness.
Recipe Tips
- Press your tofu properly. The drier the tofu, the crispier it gets. Wrap the block in a clean tea towel or a few layers of kitchen paper and press it under something heavy for at least 10 minutes — a cast iron pan works well. If you have time, do this ahead.
- Don’t skip the cornflour. It’s a light coating, but it makes a real difference to how the tofu edges crisp up before the glaze goes on.
- Watch the glaze. Once you pour it over the tofu, it can go from sticky and perfect to burned in under a minute. Keep the heat medium and keep stirring.
- Meal prep tips. All the components store separately in the fridge for 3–4 days: tofu, pickled radish, spicy mayo, and fresh toppings. Rice is best within 48 hours max — freeze portions in zip-lock bags if needed, or use pre-cooked pouches for easy single servings. Slice and add avocado fresh each time.
- Swap the rice. White rice or quinoa works just as well as brown rice. For a lower-carb version, try cauliflower rice or a simple bed of shredded lettuce.
- Swap the radish. If you can’t find radish, thinly sliced cucumber, carrot, or even cabbage all work well for the pickled element.
- Make it vegan. Use plant-based mayonnaise for the drizzle and maple syrup (rather than honey) in the glaze — the rest of the recipe is already plant-based.
- Make it gluten-free. Use tamari or a certified gluten-free soy sauce, and check that all other ingredients (miso, sweet chili sauce) are also gluten-free.
- Storage. Assembled bowls don’t store well. Keep everything separate and assemble as needed.
How To Make Tofu Poke Bowls Step-By-Step Photos
Find the full recipe and nutritional information below. Here are some handy step-by-step photos for how to make tofu poke bowls.
- Pickle the radish first. Toss sliced radish with rice vinegar, maple syrup, water, and salt. Set aside for at least 15–20 minutes while you prep everything else. This can be done hours ahead.
- Cook the rice. Follow your packet instructions (usually 25–30 minutes on the stovetop), or use a pressure cooker to speed things up. Fluff with a fork and let it cool slightly before assembling. Or use pre-cooked pouches — no shame in that at all.
- Prep and cook the tofu. Slice the pressed tofu into 2cm cubes and pat dry with kitchen paper. Toss with cornflour and a little salt. Pan-fry in oil over medium-high heat for 6–8 minutes, turning occasionally, until golden on most sides.
- Make the glaze. While the tofu cooks, whisk together the miso paste, soy sauce, rice vinegar, maple syrup, ginger, garlic, and sesame oil.
- Glaze the tofu. Pour the sauce over the golden tofu and toss to coat. Cook for another 1–2 minutes, stirring a few times, until the sauce turns sticky and glaze-like. Take it off the heat as soon as it looks lacquered — it catches quickly.
- Mix the mayo sauce. Whisk together mayo, sweet chili sauce, sriracha, water, and lime juice until smooth and just pourable. Taste and adjust heat.
- Assemble. Divide rice between bowls. Add tofu slightly off-centre. Arrange edamame, cucumber, avocado, and pickled radish around it. Scatter green onions, drizzle with spicy mayo, and finish with toasted sesame seeds. Squeeze of lime optional, but really lovely.
Watch The Video
Serving Suggestions
These bowls are a complete meal on their own — rice, protein, healthy fats, and plenty of vegetables all in one bowl. That said, a simple miso soup on the side is a lovely addition if you want something warming, especially in cooler months.
If you’re serving a crowd, lay all the components out separately and let people assemble their own bowls — it’s a fun, interactive dinner that works really well for casual entertaining. A good squeeze of lime over the whole thing just before eating is one of those small touches that makes everything taste brighter and fresher, so I always have one ready on the side.
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Fresh, protein-packed, and bursting with flavor — this miso-glazed tofu poke bowl with pickled radish, edamame, avocado, and a sweet-spicy mayo drizzle is the kind of bowl recipe you’ll want to make again and again. Find step-by-step photos below and more recipe tips above.
Sweet & Spicy Mayo Drizzle
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Pickle the radish. Toss the sliced radish with rice vinegar, maple syrup, water, and salt in a small bowl. Set aside for at least 15–20 minutes while you prep everything else. This can be done hours ahead of time.
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Cook the rice. Rinse the rice, then combine it with water and salt in a saucepan. Bring to a boil, reduce the heat, cover, and simmer for 30-40 minutes until cooked through to your liking. Fluff with a fork and set aside. Alternatively, use pre-cooked brown rice pouches for a quick shortcut.
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Prep the tofu. Slice the tofu into 1–2 cm thick slices and press down firmly with kitchen paper to absorb moisture. Cut into cubes. Toss in a bowl with cornflour and salt until lightly coated.
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Pan-fry the tofu. Heat 1–2 tablespoons oil in a large non-stick skillet over medium-high heat. Add tofu in a single layer and cook for 6–8 minutes, turning occasionally, until golden on most sides.
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Make the glaze. While the tofu cooks, whisk together the miso paste, soy sauce, rice vinegar, maple syrup, ginger, garlic, and sesame oil in a small bowl.
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Glaze the tofu