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Sweet and Sour Tofu Meal Prep

Sweet and sour tofu meal prep

Tofu is one of the most versatile foods out there and this Sweet and Sour Tofu is one of my favourite ways to prepare it, packed with flavour and nutrition.

I always say that if someone says they HATE tofu or that it's bland …they just haven’t prepared it properly.

I can definitely relate to this when I reflect on the first time I tried tofu. It happened years before I even considered going vegan. After seeing a few tofu dishes online, I purchased a sweet and gooey dessert tofu.

I took a bite and thought, "How on earth can anyone consider this a replacement for meat?" It was so far from what I expected that I didn't explore tofu further back then.

But I didn't realize then that tofu comes in various forms and textures, and it's super versatile. Over the years, I've grown to love how it can be used in both sweet and savoury dishes.


Sweet and Sour Tofu Meal Prep


  • 2 cups Rice or Quinoa (cooked)


  • 1 package Tofu firm/extra firm (cubed)

  • 1/4 cup Cornstarch

  • 1 tsp Garlic Powder

  • Olive Oil


  • 1/2 Onion (sliced thinly)

  • 1 Bell Pepper (chopped)

  • 1/2 cup Pineapple (chunked)

  • 1 cup Broccoli, Carrots, and any other veggies on hand optional

Sweet and Sour Sauce

  • 5 tbsp Rice Vinegar

  • 5 tbsp Ketchup

  • 3 tbsp Date Sugar can be subbed for brown sugar

  • 1/2 tsp Liquid Aminos

  • 1/4 cup Pineapple Juice


  1. Prepare the rice or quinoa according to package instructions and set aside once cooked.

  2. If you are using Firm Tofu, you can make it even more firm by pressing it for a few minutes before coating it. You can use a tofu press or place it between two cutting boards with something heavy on top (i.e. cans in a pot) - leave it to press for at least 15- 20 minutes. This is optional but improves the texture.

  3. Cube the Tofu and add it to a bowl. Sift Cornstarch and Garlic Powder over the Tofu Cubes and toss to coat. Heat oil on a skillet and add the coated Tofu cubes. Lay the tofu cubes onto the skillet with some space between each piece and cook on medium heat - flip after 5/6 minutes (until lightly browned). ** You can also air fry for 10-15 minutes, tossing every 5 minutes until browned.

  4. After flipping the tofu, add onion to a non-stick pan over low/medium heat and saute for 3-5mins. Add the remainder of the veggies (and pineapple) to the non-stick pan and saute until they soften. Set aside.

  5. After the tofu is cooked for another 5 minutes to lightly brown, mix the tofu to saute over medium heat for another 2-3 minutes to brown the sides.

  6. Optional to add the veggies to the tofu pan or leave them separate - either way, bring the pans to low heat.

  7. Pour the Rice Vinegar, Ketchup, Date Sugar, Liquid Aminos, and Pineapple Juice into a small pot. Stir occasionally and simmer over medium heat until it thickens.

  8. Once the sauce is slightly thickened, pour onto the tofu or the veggie AND tofu mix—sautee on the stovetop to glaze.

  9. Get your meal prep containers ready. Begin with rice, dividing between 3-4 containers. Add the veggies, followed by the glazed tofu.

  10. Sit back and enjoy the relief of not worrying about lunches for the next few days. You did it, champ.

sweet and sour tofu meal prep

If you follow Eating the Rainbow on Instagram, you know how often I rely on meal prep to get through the week. I usually only meal prep lunches, but simply prepping those few meals makes a WORLD of difference.

The more often you meal prep, the easier it becomes as you begin to gather a collection of go-to meals. Sweet and Sour Tofu is definitely one of my favourite go-to meal preps!

Hope you enjoy!

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