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Vegan Buffalo Tofu Bowl

Enjoy this plant-based bowl featuring crispy and spicy tofu, quinoa and a creamy avocado ranch dressing. With 30 grams of protein, it's a satisfying meal that will keep you fueled for hours.
buffalo tofu and quinoa bowl - 30g protein lunch or dinner
  • Makes 3 servings
  • Prep Time 20 minutes, plus 5 hours inactive
  • Cook Time 40 minutes


Buffalo Tofu

  • 2 14-oz. blocks firm tofu, drained and patted dry
  • 3 tbs. vegan butter
  • ½ cup cayenne pepper hot sauce
  • 1 ½ tsp. onion powder
  • ½ tsp. garlic powder
  • ¼ tsp. sea salt


  • 2 ¼ cups water
  • 1 tbs. extra-virgin olive oil
  • 1 cup plus 2 tbs. quinoa
  • ¼ tsp. sea salt

Avocado Ranch Dressing

  • 1 ripe avocado, pitted and peeled
  • ½ cup dairy-free plain yogurt
  • ¼ cup lemon juice
  • ¼ cup water
  • 3 tbs. chopped fresh chives
  • 3 tbs. chopped fresh dill
  • ½ tbs. onion powder
  • ½ tbs. garlic powder
  • ½ tsp. sea salt
  • ¼ tsp. freshly ground black pepper

1 large cucumber, sliced


Using the large holes of a box grater, shred the tofu. Spread in a single layer on a parchment-lined baking sheet and freeze until solid, about three hours.
Remove the tofu from the freezer, and allow it to thaw on the countertop for two to four hours.** (Alternatively, thaw overnight in the fridge, or defrost in the microwave until thawed completely.)
Meanwhile, prepare the quinoa. Bring the water and oil to a boil. Add the quinoa and salt, cover, and reduce the heat to low. Cook until the water is fully absorbed, about 15 minutes. Fluff with a fork.
Prepare the avocado ranch dressing. In a food processor, add avocado, yogurt, lemon juice, water, herbs, and seasonings.
Blend until smooth. Add additional water as needed to reach desired dressing consistency.
Once the tofu is fully thawed, drain excess liquid and gently pat dry. Preheat a skillet to medium-high heat with vegan butter.
Add the tofu and cook, stirring occasionally, until golden, about eight minutes.
While the tofu is cooking, whisk together the hot sauce, onion powder, garlic powder, and salt in a bowl. Once the tofu is cooked, remove it from the pan and toss with the buffalo sauce.
Divide the quinoa and buffalo tofu among three bowls. Top with sliced cucumber and red onion and drizzle with avocado ranch dressing.
Tip: For meal prep, reheat quinoa and tofu separately before adding fresh vegetables and dressing.
Note: Freezing and then thawing the tofu results in a firmer, more defined shape that resembles shredded meat and allows it to absorb sauce more readily because all the water in the tofu expands when it’s frozen and then drains out when it’s thawed.

Protein Breakdown (per serving):

  • 9 oz. tofu: 21g
  • 6 tbs. quinoa (dry): 9g

Total protein per serving: 30g

Learn More

Including protein at every meal will keep you full — plus, it’s crucial for building muscle, managing metabolism, and more. Hit your macro goals with three more protein-packed recipes at “How to Eat at Least 30 Grams of Protein at Every Meal,” where this recipe originally appeared.

Photography by: Maddie Augustin

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Maddie Augustin

Maddie Augustin is a Minneapolis-based recipe developer.


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