This Crispy Air Fryer Tofu Bowl delivers golden, crunchy tofu over nutty brown rice and tender garlicky broccoli, all with minimal hands-on effort. It's a reliable weeknight go-to when you want something satisfying without babysitting the stove, and the components come together while the air fryer does the heavy lifting.
About 45 minutes start to finish, including tofu pressing and rice cooking.
Per serving (makes 2): 415 cal · 26.5g protein · 40.7g carbs · 18.7g fat
Ingredients
- 14 oz extra firm tofu
- 2 tbsp cornstarch
- 2 tbsp soy sauce
- 1 tbsp sesame oil
- 1 cup brown rice
- 2 cup broccoli
- 1 tsp garlic
Instructions
- Press tofu 10 minutes, cube it, and toss with soy sauce and sesame oil.
- Coat cubes evenly in cornstarch until dry on the outside.
- Air fry at 400F for 15 minutes, shaking halfway, until deeply golden.
- Cook brown rice and steam broccoli with minced garlic.
- Build bowls with rice, broccoli, and crispy tofu on top.
Meal prep & storage
Double the tofu and rice to have bowls ready for 3-4 days in the fridge, storing components separately in airtight containers so the tofu keeps its texture. Reheat tofu in the air fryer at 375F for 3-4 minutes to bring back the crunch, and warm the rice and broccoli in the microwave with a splash of water. Cooked tofu can also be frozen for up to 2 months, though the texture softens slightly after thawing.
Swaps
Swap the tofu for cubed tempeh or chicken breast using the same cornstarch coating for a similar crispy finish. Jasmine rice, quinoa, or cauliflower rice all work in place of brown rice, and tamari or coconut aminos stand in nicely for soy sauce if you need a gluten-free option. Green beans, snap peas, or bok choy can take the place of broccoli without changing the spirit of the bowl.
A new high-protein recipe every day — get the weekly lineup by email.
Train for it: daily no-equipment workouts at TryThisWOD.