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Spicy Maple Mustard Tofu Bowl with Sweet Potatoes

Healthy, flavorful, and satisfying, this easy Spicy Maple Mustard Tofu Bowl with crunchy baked marinated tofu and roasted sweet potatoes is the perfect meal prep lunch bowl or weeknight dinner and so versatile. A vegan version of honey mustard chicken and sooo good you will want to have it every day! Add any nut or fruit you like to make this yours!

Prep Time
15 mins
Cook Time
15 mins
Total Time
45 mins
Servings: 4
Calories: 308 kcal
Course: Main Course
Cuisine: American

Ingredients

For the tofu marinade:
  • 1 tablespoon Dijon mustard
  • 2 teaspoons flaxseed meal
  • 1 teaspoon flour or use corn starch to make it gluten-free
  • 2 tablespoons maple syrup
  • 2 tablespoons non-dairy milk
  • 1 teaspoon oil
  • 1 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1 teaspoon paprika
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon cayenne
  • 1/2 teaspoon black pepper
For the crispy coating:
  • 1/4 teaspoon salt
  • 1/4 cup bread crumbs
For the rest of the bowl ingredients:
  • 14 ounces of extra firm tofu pressed for 15 minutes and cubed
  • 1 sweet potato cubed
  • 1/4 teaspoon salt
  • 1/4 tsp thyme for sweet potatoes
  • oil as needed for sweet potatoes
  • 1 cup blueberries
  • 1 cup thinly sliced apples
  • fresh spinach or baby greens as needed
  • 1/3 cup halved pecans
For the dressing:
  • 1 tablespoon maple syrup
  • 1 tablespoon lime juice
  • 1 tablespoon water
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper

Instructions

    Cup of Yum
  1. Make the marinade by mixing all the ingredients in a bowl and set aside. Press and cube the tofu if you haven’t already
  2. Add your pressed and cubed tofu to the marinade and toss well. Let it sit for 5 minutes. Mix the crispy coating ingredients in a shallow bowl
  3. Then carefully transfer the marinated tofu to the shallow bowl leaving the excess marinade in the original bowl.
  4. Toss the tofu in the coating to coat all of the tofu. Then transfer to a parchment-lined baking sheet.
  5. In another bowl, add the sweet potatoes, 1/4 tsp salt, black pepper to taste, thyme, and 1 teaspoon oil and mix well.
  6. Toss well to coat and spread the sweet potato cubes on the same baking sheet.
  7. Bake at 400 degrees F (200 c ) for 25-30 minutes or until the tofu is crisp and the sweet potato is cooked to preference.
  8. Make the dressing by combining all the ingredients in a small bowl. (I also like to add a couple of blueberries to this dressing and smash them just for color and a different flavor. This is optional) . You can also mix 1-2 teaspoons of the marinade if remaining
  9. Assemble your bowl by adding spinach or other greens of choice. Some blueberries, apples, a good helping of the baked tofu and the sweet potato. Drizzle with the dressing and serve.

Notes

  • Store: store the tofu, sweet potatoes separately, store the chopped fruits and greens separately in the fridge for upto 3 days. Combine together and with dressing when ready to serve. 
  • To make this gluten-free use corn starch instead of flour in the tofu marinade
  • omit the nuts to make Nutfree
  • You can use blackberries instead of blueberries - any berry really
  • The spice mix for the tofu can be swapped for Cajun or bbq seasoning if you have some premixed

Nutrition Information

Calories 308kcal (15%) Carbohydrates 39g (13%) Protein 13g (26%) Fat 13g (20%) Saturated Fat 1g (5%) Sodium 560mg (23%) Potassium 455mg (13%) Fiber 5g (20%) Sugar 16g (32%) Vitamin A 9197IU (184%) Vitamin C 22mg (24%) Calcium 216mg (22%) Iron 3mg (17%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 308

% Daily Value*

Calories 308kcal 15%
Carbohydrates 39g 13%
Protein 13g 26%
Fat 13g 20%
Saturated Fat 1g 5%
Sodium 560mg 23%
Potassium 455mg 10%
Fiber 5g 20%
Sugar 16g 32%
Vitamin A 9197IU 184%
Vitamin C 22mg 24%
Calcium 216mg 22%
Iron 3mg 17%

* Percent Daily Values are based on a 2,000 calorie diet.