Quick answer: Peanut tofu rice bowls combine pan-crisped extra-firm tofu, rice and broccoli with a quick peanut butter, soy and lime sauce. Each serving has about 545 calories and 31 g protein, costs about $2.00, takes 40 minutes and the recipe makes 4 servings. Tofu and peanut butter together make this one of the highest-protein vegan dinners you can make for around two dollars.
Plant-based eating is supposed to be cheap, but many vegan recipes lean on nuts, specialty products or tiny portions of protein. This bowl uses two blocks of tofu and a pantry peanut sauce to reach about 30 g of protein per bowl. It is for vegans, vegetarians and anyone trying to eat less meat without going hungry.
Peanut Tofu Rice Bowls
Crispy tofu, rice and broccoli with a peanut-lime sauce: 4 bowls with about 31 g protein and 545 calories each, roughly $2.00 a bowl.
| Prep time | 15 min |
|---|---|
| Cook time | 25 min |
| Total time | 40 min |
| Servings | 4 |
| Calories per serving | 545 |
| Protein per serving | 31 g |
| Cost per serving | about $2.00 ($8.00 per batch) |
| Allergens | Soybeans, Peanuts, Wheat |
Ingredients
- 2 blocks (14 oz each / 794 g) extra-firm tofu, pressed and cut into 3/4-inch cubes
- 1 cup (185 g) uncooked long-grain white rice
- 1 bag (12 oz / 340 g) frozen broccoli florets
- 1 tbsp (14 g) vegetable oil
- 1/3 cup (80 g) creamy peanut butter
- 3 tbsp (43 g) less-sodium soy sauce
- 2 tbsp (31 g) lime juice
- 2 cloves garlic (6 g), grated
- 1/4 to 1/3 cup hot water; red pepper flakes or sriracha to taste (optional)
Steps
- Cook the rice. Bring the rice and 2 cups of water to a boil, cover, lower the heat and simmer for 18 minutes. Rest, covered, for 5 minutes.
- Press the tofu. While the rice cooks, wrap the tofu in a clean towel, set something heavy on top for 10 minutes, then cut it into 3/4-inch cubes.
- Crisp the tofu. Heat the oil in a large nonstick skillet over medium-high heat. Add the tofu in one layer and cook for 10 to 12 minutes, turning every few minutes, until golden on most sides. Sprinkle with a pinch of salt.
- Cook the broccoli. Microwave the broccoli in its steam bag according to the package, or add it to the skillet with 2 tablespoons of water and cover for 4 to 5 minutes.
- Make the peanut sauce. Whisk the peanut butter, soy sauce, lime juice and garlic with enough hot water to make a pourable sauce.
- Build the bowls. Divide the rice, tofu and broccoli among 4 bowls and spoon the sauce over the top. Add red pepper flakes or sriracha if you like heat.
Nutrition per serving (estimate): 545 calories · 31 g protein · 52 g carbs · 25 g fat · 7 g fiber · 500 mg sodium.
How much protein is in peanut tofu rice bowls?
One serving has about 31 g of protein. Per serving, the tofu gives about 20 g, the peanut butter about 4 g, the rice about 3 g, the broccoli about 2 g and the soy sauce about 1 g; the rest comes from the smaller ingredients. Using two full blocks of tofu, not one, is what pushes this vegan bowl past 30 g. For more cheap recipes and a cost-per-protein table for 15 staple foods, see our guide to cheap high-protein meals.
How much does peanut tofu rice bowls cost per serving?
Four bowls cost about $8.00, or $2.00 per bowl, which makes this the most expensive recipe in our budget series. Tofu is about 70 percent of the cost.
| Ingredient | Cost in this recipe |
|---|---|
| Extra-firm tofu (2 blocks) | $5.84 |
| Rice | $0.29 |
| Frozen broccoli | $1.16 |
| Oil | $0.04 |
| Peanut butter | $0.28 |
| Less-sodium soy sauce | $0.17 |
| Lime juice | $0.10 |
| Garlic | $0.13 |
| Total batch | $8.00 |
| Per serving (4) | $2.00 |
The only extra-firm tofu we could price on Walmart.com on October 8, 2026 was an organic 14 oz block at $2.92. If your store carries a store-brand or larger multi-pack block, the bowls can drop well below $2. Peanut butter in the 40 oz jar costs only about 28 cents for this whole recipe.
How do I make tofu crispy without a tofu press?
- A clean kitchen towel and a heavy pan or a few cans on top work as well as a press. Ten minutes is enough for extra-firm tofu.
- Use a hot pan and leave the cubes alone for 2 to 3 minutes before turning, so they brown instead of sticking.
- For hands-off tofu, toss the cubes with the oil and bake at 425°F for 25 minutes, flipping halfway.
- Thin the peanut sauce with hot water a tablespoon at a time; it thickens as it cools.
What can I substitute in peanut tofu rice bowls?
| Instead of | Use | Per-serving change |
|---|---|---|
| Tofu | 1 1/2 lb boneless skinless chicken thighs, cubed and cooked to 165°F | +10 cal, +13 g protein, −$0.25 |
| Soy sauce | Tamari (wheat-free) | +0 cal, +0 g protein, cost not priced |
| 1/3 cup peanut butter | 3 tbsp peanut butter (lower-calorie) | −50 cal, −2 g protein, −$0.03 |
| Rice | A second bag of broccoli (lower-carb) | −145 cal, −1 g protein, +$0.22 |
Tamari was not priced, so that row shows nutrition only; it is also much saltier per tablespoon than less-sodium soy sauce, so start with 2 tablespoons.
Which allergens does peanut tofu rice bowls contain?
This recipe contains Soybeans, Peanuts, Wheat. Use tamari labeled gluten-free to make the bowls wheat-free. For a peanut-free sauce, sunflower seed butter works in the same amount (not priced or calculated here). The tofu itself is soy, so there is no soy-free version of this recipe. Always check labels: packaged foods (broth, sauces, tortillas, protein powder) can contain allergens or be made in shared facilities.
Can I meal prep peanut tofu rice bowls?
Yes. Pack the rice, tofu and broccoli in 4 containers and the sauce in small jars so the tofu stays crisp. Reheat the bowls in the microwave until hot and add the sauce after. The rice and tofu freeze well for up to 3 months; the broccoli softens. The USDA rule of thumb: refrigerate within 2 hours, eat within 3 to 4 days, freeze up to 3 to 4 months for best quality and reheat to 165°F. USDA Food Safety and Inspection Service
More high-protein recipes to try
Frequently asked questions
How many calories and how much protein are in a peanut tofu rice bowl?
Each of the 4 bowls has about 545 calories and 31 g protein.
How much do peanut tofu bowls cost?
About $8.00 for 4 bowls, or $2.00 per bowl, using Walmart.com prices checked in October 2026. Tofu is most of the cost.
Is tofu a good protein for weight loss?
It can be. USDA data for the extra-firm tofu we used shows about 10 g protein and 98 calories per 100 g, and it is filling in a bowl with rice and vegetables.
Can I make peanut tofu bowls with chicken?
Yes. Use 1 1/2 lb of cubed boneless skinless chicken thighs cooked to 165°F instead of the tofu. It raises the protein per bowl and lowers the cost slightly.
Key takeaways
- 545 calories and 31 g protein per bowl, $2.00 a bowl, 4 bowls in 40 minutes.
- Best as a vegan dinner or meal prep lunch with the sauce packed separately.
- Crisp the tofu in a hot pan or the oven; swap in chicken thighs if you eat meat.
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How we calculated nutrition and cost: calories and protein are estimates computed from standard USDA FoodData Central values for each ingredient (SR Legacy entries), rounded to the nearest 5 calories and 1 gram. Costs use Walmart.com online prices checked on October 8, 2026 and U.S. city average prices from the Bureau of Labor Statistics (August 2026), charged only for the amount the recipe uses; salt, pepper and water are not included in the cost, and sodium figures exclude salt you add while cooking. Brands, stores and prices vary, so check your labels and receipts.
Not medical advice. This recipe is general information for healthy adults, written by our editorial team. Talk with your doctor or a registered dietitian before changing your diet, especially if you have kidney disease, diabetes, food allergies or another health condition.
