Teriyaki Tofu Rice Bowls

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With a handful of shortcut ingredients from your grocery store, including precooked rice packets and seasoned baked tofu, you can prepare several high-fiber, high-protein meals in about 15 minutes.

By
Carolyn Hodges, M.S., RDN
Carolyn Hodges Headshot
Carolyn Hodges, M.S., RDN

Carolyn Hodges, M.S., RDN is a culinary dietitian and creator of "The Dinner Shift," a food-rule free website dedicated to helping families get dinner on the table with weeknight-friendly recipes, simple meal planning and meal prep basics. When she's not creating content for her own site, grocery shopping or washing a million dishes, Carolyn teaches higher ed nutrition and develops and photographs recipes and nutrition-related content for clients. She calls Cleveland, Ohio home along with her in-house recipe critics, her husband, Kyle, and their two boys, Caleb and Ezra.

EatingWell's Editorial Guidelines
Updated on March 28, 2024
Reviewed by Dietitian
Jessica Ball, M.S., RD
Jessica Ball
Reviewed by Dietitian Jessica Ball, M.S., RD
Jessica Ball, M.S., RD, is nutrition editor for EatingWell. She is a registered dietitian with a master's in food, nutrition and sustainability. In addition to EatingWell, her work has appeared in Food & Wine, Real Simple, Parents, Better Homes and Gardens and MyRecipes.
EatingWell's Editorial Guidelines
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
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Prep Time:
10 mins
Additional Time:
5 mins
Total Time:
15 mins
Servings:
4
Yield:
4 meal-prep containers
Nutrition Profile:
Nut-Free Dairy-Free Healthy Aging Healthy Immunity High-Fiber Vegan Vegetarian High-Protein Egg-Free
Jump to Nutrition Facts
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Ingredients

  • 2 (10 ounce) package cooked wild rice blend

  • 1 tablespoon extra-virgin olive oil

  • 1 (18 ounce) package fresh Asian stir-fry vegetables

  • 3 tablespoons teriyaki sauce

  • 1 (7 ounce) package teriyaki-flavor baked tofu, cubed

Directions

  1. Prepare rice according to package directions. Transfer the rice from the pouches to a shallow bowl to cool.

  2. Heat oil in a medium nonstick skillet over medium heat. Add vegetables and sauté until crisp-tender, 4 to 5 minutes. Add teriyaki sauce; toss well to coat the vegetables. Remove from heat; set aside.

  3. Divide the cooled rice among 4 single-serving containers. Top each with one-fourth of the vegetables. Divide tofu among the containers. Seal and refrigerate for up to 4 days. Vent the container and microwave until steaming before serving.

To make ahead

Refrigerate for up to 4 days.

Originally appeared: EatingWell.com, December 2019; updated September 2022

Nutrition Facts (per serving)

360 Calories
8g Fat
59g Carbs
15g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 1 meal-prep container each
Calories 360
% Daily Value *
Total Carbohydrate 59g 21%
Dietary Fiber 9g 30%
Total Sugars 7g
Added Sugars 7g 14%
Protein 15g 30%
Total Fat 8g 10%
Saturated Fat 1g 5%
Vitamin A 2627IU 53%
Vitamin C 82mg 91%
Folate 1mcg 0%
Sodium 818mg 36%
Calcium 108mg 8%
Iron 3mg 19%
Magnesium 8mg 2%
Potassium 30mg 1%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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