High protein vegan meal prep bowl is one of those recipes I wish I’d discovered sooner. I’m talking fresh veggies, crispy tofu, chewy noodles, and a spicy peanut dressing that ties everything together. Trust me, this one is a game changer for busy weeks.
A few weeks ago, I was trying to figure out lunches for the week ahead. Henry had a packed schedule, the kids had after-school activities, and I needed something I could grab straight from the fridge without any reheating drama. That’s when I threw together this summer roll bowl recipe and honestly… I haven’t stopped making it since.
It’s fresh, it’s filling, and it’s loaded with plant-based protein from tofu and edamame. Plus, the spicy peanut dressing is so good you’ll want to put it on everything. If you love fresh, no-fuss meals, you’ll also enjoy my chickpea avocado salad for another quick lunch idea.
Why You Will Like This Recipe
- High in protein thanks to extra firm tofu and edamame in every bowl
- Ready in about 30 minutes (not counting the tofu pressing time)
- Perfect for weekly meal prep since it stores well for 3 to 4 days
- The spicy peanut dressing is creamy, tangy, and just the right amount of spicy
- Totally customizable with your favorite noodles and toppings
- A colorful, veggie-packed bowl that actually keeps you full
What You Need For This High Protein Vegan Meal Prep Bowl
Summer Roll Bowl
- 150 g noodles of choice (brown rice and millet noodles work great)
- 450 g extra firm pressed tofu, cubed
- 2 tsp coconut aminos or soy sauce
- 1 cup edamame, shelled and frozen
- ¾ large cucumber, cubed
- 1 cup carrot, shredded
- 2 cups purple cabbage, shredded
Spicy Peanut Dressing
- ¼ cup natural peanut butter
- 2 tbsp soy sauce
- 2 tsp sriracha
- 1 tbsp lime juice (or lemon)
- 1 tbsp maple syrup
Optional Toppings
- Sesame seeds
- Lime wedges
How To Make This Summer Roll Bowl Step By Step
- Press your tofu for a minimum of 30 minutes. You can use a kitchen towel with a heavy object on top or a tofu press. Once pressed, slice the tofu into cubes and pan fry with coconut aminos or soy sauce until lightly golden on each side.
- Prep your veggies while the tofu cooks. Shred the carrot and purple cabbage, then cube the cucumber. Having everything ready makes assembly so much faster.
- Steam the edamame for a few minutes until cooked, then run under cold water. Cook your noodles according to the package directions and run those under cold water too. (This keeps everything fresh and prevents the noodles from sticking together.)
- Make the spicy peanut dressing by adding all dressing ingredients to a blender. You can also toss everything into a jar and shake it up. Both ways work perfectly.
- Assemble your bowls in 3 separate containers, dividing all the ingredients evenly. Drizzle the sauce over each bowl. I used up the whole batch of spicy peanut sauce for this recipe!
Storage and Reheating
These vegan meal prep bowls store really well in the fridge for up to 3 to 4 days. Keep the dressing on top or store it in a small separate container if you prefer the veggies extra crisp.
No reheating needed! These bowls are meant to be enjoyed cold, which makes them perfect for packing lunches. If you do want to warm the tofu and noodles, a quick 30 seconds in the microwave does the trick. Just keep the fresh veggies separate while warming.
The flavors actually get better as they sit, so day-two bowls taste even more delicious.
Creative Variations For Your Vegan Meal Prep Bowl
- Swap the tofu for tempeh, crispy chickpeas, or extra edamame if you want a different protein source
- Try different noodles like soba noodles, glass noodles, or even zucchini noodles to keep things interesting
- Add fresh herbs like cilantro, mint, or Thai basil for that authentic summer roll flavor
- Make it spicier by adding extra sriracha or a few slices of fresh jalapeño
- Want a nut-free version? Use sunflower seed butter instead of peanut butter in the dressing
Have you ever tried adding mango or avocado slices? They go surprisingly well in this bowl and add a nice creamy contrast to the crunchy veggies.
FAQs About This High Protein Vegan Meal Prep Bowl
How much protein is in a summer roll bowl meal prep?
This bowl is packed with plant-based protein from both the tofu and edamame. Depending on your serving size, you’re looking at a solid amount of protein per bowl. The extra firm tofu alone brings a big protein punch, and the edamame adds even more. It’s one of those meals that keeps you satisfied all afternoon.
Can I make these summer roll bowls ahead for the week?
Yes! These bowls are perfect for meal prep and can be stored in the fridge for up to 3 to 4 days. I usually make a batch on Sunday and have lunches covered through Wednesday. The noodles stay chewy and the veggies hold up well, especially the cabbage and carrots.
What noodles work best for a summer roll bowl?
Rice noodles, brown rice noodles, or millet noodles work great and keep the bowl light and gluten-free. I personally love the brown rice and millet noodles because they have a nice chew and don’t get mushy after sitting in the fridge.
Time To Make Your Own High Protein Vegan Meal Prep Bowl
This high protein vegan meal prep bowl has become a weekly staple in our house, and I think it’ll become one in yours too. It’s fresh, colorful, and takes the stress out of lunchtime. No boring salads, no sad desk meals. Just a big beautiful bowl of crunchy veggies, golden tofu, and that addictive spicy peanut dressing.
Don’t forget to save this recipe to Pinterest so you can find it whenever meal prep day rolls around!
Recipes You May Like
- Kale Quinoa Saladanother protein-packed bowl that’s great for meal prep days
- Veggie Lo Meinif you love noodle bowls, this one is a must-try
- Best Healthy Southwest Tuna Bowla different flavor profile but the same easy meal prep vibes
High Protein Vegan Meal Prep Bowl
- Total Time: 60 minutes
- Yield: 3 bowls 1x
Description
A fresh, colorful high protein vegan meal prep bowl loaded with crispy tofu, edamame, crunchy veggies, chewy noodles, and a creamy spicy peanut dressing that ties everything together. Perfect for grabbing straight from the fridge on busy days.
Ingredients
- 150 g noodles of choice (brown rice and millet noodles work great)
- 450 g extra firm pressed tofu, cubed
- 2 tsp coconut aminos or soy sauce
- 1 cup edamame, shelled and frozen
- 3/4 large cucumber, cubed
- 1 cup carrot, shredded
- 2 cups purple cabbage, shredded
- 1/4 cup natural peanut butter
- 2 tbsp soy sauce
- 2 tsp sriracha
- 1 tbsp lime juice (or lemon)
- 1 tbsp maple syrup
- Sesame seeds, for topping (optional)
- Lime wedges, for serving (optional)
Instructions
- Press your tofu for a minimum of 30 minutes. You can use a kitchen towel with a heavy object on top or a tofu press. Once pressed, slice the tofu into cubes and pan fry with coconut aminos or soy sauce until lightly golden on each side.
- Prep your veggies while the tofu cooks. Shred the carrot and purple cabbage, then cube the cucumber. Having everything ready makes assembly so much faster.
- Steam the edamame for a few minutes until cooked, then run under cold water. Cook your noodles according to the package directions and run those under cold water too. This keeps everything fresh and prevents the noodles from sticking together.
- Make the spicy peanut dressing by adding all dressing ingredients to a blender. You can also toss everything into a jar and shake it up. Both ways work perfectly.
- Assemble your bowls in 3 separate containers, dividing all the ingredients evenly. Drizzle the sauce over each bowl.
Notes
These bowls store well in the fridge for up to 3 to 4 days. No reheating needed since they are meant to be enjoyed cold. If you want to warm the tofu and noodles, a quick 30 seconds in the microwave does the trick. Keep the fresh veggies separate while warming. The flavors actually get better as they sit, so day-two bowls taste even more delicious. You can swap the tofu for tempeh, crispy chickpeas, or extra edamame. For a nut-free version, use sunflower seed butter instead of peanut butter in the dressing.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Lunch
- Method: Stovetop
- Cuisine: Asian Inspired
