Throw all of the ingredients for these Meal-Prep Sheet Pan Tofu Quinoa Burrito Bowls on a baking sheet and you’ll have a delicious, vegetarian meal ready for the whole week. These bowls pair seasoned, pan-seared tofu with roasted peppers, quinoa and black beans for a balanced, protein-packed dish that stores and reheats beautifully.
Happy New Year from Linley! I hope you enjoyed the holidays with good food, family and some well-earned rest. Cole and I spent part of the season in Captiva, Florida with his family — a welcome escape from Minnesota’s deep freeze. We ate fresh fish, played beach games and soaked up the sun. Coming home, I was ready to get back to a routine: January always feels like a fresh start and I was excited to dive into the new projects this month.
I spent an evening journaling about intentions for 2018 and, in true dramatic fashion, the night ended with a handful of small kitchen mishaps: a tea kettle that burst into flames, a blanket that caught from a candle, and a scalded hand when a kettle cap fell into my French press. The French press even shattered while I was pouring water. After all of that, I decided to call it an early night and revisit my intentions with a calmer mind the next day.
2018 Intentions (so far)
- Volunteer again. I used to donate a lot of time to causes I care about. I want to find a tangible way to give back this year.
- Let things go. I tend to fixate on drama or problems. This year I want to practice releasing things I can’t control.
- Complete yoga teacher training. I’ve wanted a yoga certification for years. This is the year I’ll make it happen.
- Create and follow a budget. I want to tighten my spending, save more and see where my money actually goes.
Those are some of the things I’m aiming to be mindful of this year. Now, let’s talk about these Tofu Quinoa Burrito Bowls — they were one of the first recipes Lee and I tested after trying out new ingredients during a recent reset program, and we were thrilled with the results.
We don’t always cook with a lot of tofu at home, but when we tasted how well it worked with bold spices and roasted vegetables, we were convinced. The tofu in this recipe is savory and well-seasoned, and the bowls get fiber and nutrients from quinoa, peppers and black beans. They’re ideal for meal prep and make a satisfying Meatless Monday dinner.
Tofu Quinoa Burrito Bowls
Throw these components together for an easy, nourishing meal you can enjoy throughout the week. Below are the ingredients, clear instructions, and helpful tips for storing and serving.
Ingredients
For the Quinoa
- 1 cup white quinoa
- 2 cups water
For the Tofu
- 14 oz firm tofu
- 2 tablespoons olive oil, divided
- 1/2 tablespoon chili powder
- 2 teaspoons garlic powder
- 1 teaspoon ground cumin
- 1/8 teaspoon salt
- 1/8 teaspoon pepper
For the Peppers
- 2 large bell peppers, sliced (any color)
- 1 medium purple onion, sliced
- 1.5 tablespoons olive oil
- 1/2 teaspoon garlic powder
- 1/2 teaspoon ground cumin
- 1/8 teaspoon smoked paprika
- 1/8 teaspoon salt
- 1/8 teaspoon pepper
For the Black Beans
- 1 (15-oz) can black beans, drained and rinsed
- Juice of 1 lime
- 1 teaspoon ground cumin
- 1/8 teaspoon salt
Toppings (optional)
- Avocado slices
- Fresh cilantro
- Lime wedges
Instructions
For the Quinoa
- Rinse the quinoa under cold water. In a medium saucepan, combine quinoa and 2 cups water. Bring to a boil, then reduce heat to low, cover and simmer 15–20 minutes or until the water is absorbed. Fluff with a fork and set aside.
For the Tofu and Peppers
- Preheat the oven to 400°F (200°C). Lightly grease a baking sheet or line with parchment.
- Remove tofu from its package and press between paper towels or a clean tea towel with a heavy pan on top for about 10 minutes to remove excess moisture.
- Slice the peppers and onion, place them in a bowl with 1.5 tablespoons olive oil, 1/2 teaspoon garlic powder, 1/2 teaspoon cumin, smoked paprika, salt and pepper. Toss to coat, then spread the vegetables on one half of the prepared baking sheet.
- Cut the pressed tofu into bite-sized cubes. In a bowl, toss the tofu with the remaining olive oil, chili powder, garlic powder, ground cumin, salt and pepper.
- Heat a large skillet over medium-high heat. When hot, add the tofu and sauté for about 5 minutes until edges begin to brown. Transfer the tofu to the other half of the baking sheet.
- Bake the tofu and peppers at 400°F for about 15 minutes, tossing once halfway through, until the vegetables are tender and the tofu is warmed through and slightly crisped.
For the Black Beans
- In a small saucepan over medium heat, combine the drained black beans, lime juice, 1 teaspoon cumin and 1/8 teaspoon salt. Bring to a gentle simmer, then remove from heat and keep warm.
To Assemble
- Divide the cooked quinoa among four bowls or meal-prep containers. Top each with equal portions of tofu, roasted peppers and black beans.
- Garnish with avocado, fresh cilantro and a lime wedge. Serve immediately or cover and refrigerate for up to 5 days.
Tips & Notes
- Pressing tofu removes moisture so it picks up spices and browns better. A quick skillet sear before baking improves texture.
- These bowls store well: keep components refrigerated in airtight containers for up to 5 days. Add avocado just before serving to avoid browning.
- Adjust spices to taste. Add salsa or hot sauce for extra heat.
Nutrition (per serving, approximate)
Calories: 411 kcal, Carbohydrates: 58 g, Protein: 21 g, Fat: 13 g, Fiber: 13 g, Sugar: 9 g
Nutrition information is automatically calculated and should be used as an approximation.
If you make this recipe, I’d love to hear how it turned out. Tag your photos with #fitfoodiefinds so I can see your versions — it’s always fun to see how readers personalize the bowls. Enjoy these bowls all week long for easy, flavorful vegetarian meals.
