Easy, Flavorful, and Perfect for Weekly Meal Prep
This creamy Tuscan tofu is a high-protein vegan meal prep dream — crispy tofu bites coated in cornstarch, pan-seared until golden, then simmered in a rich tomato and spinach sauce. It’s hearty, nourishing, and packed with flavor, making it the perfect go-to for weekly lunches or dinners. Paired with fluffy rice, each box delivers a satisfying, balanced meal that reheats beautifully and keeps you full for hours. Simple ingredients, bold flavors, and ready in just 40 minutes — exactly what busy weeks need.
PrintHigh-Protein Vegan Meal Prep: Creamy Tuscan Tofu
High-protein creamy Tuscan tofu made with crispy tofu, tomato-spinach sauce, and rice for easy weekly meal prep.
Ingredients
3 blocks tofu
3 tbsp cornstarch
2 tbsp olive oil
1 onion
3 garlic cloves
1 lb cherry tomatoes
Italian seasoning
3 tbsp plant-based cream cheese
1 cup tomato purée
1 cup water
Spinach
2 cups rice
Instructions
1. Coat tofu with cornstarch and pan-fry until crispy.
2. Sauté onion and garlic.
3. Add tomatoes and cook until soft.
4. Stir in cream cheese, tomato purée, water, and seasoning.
5. Add tofu and simmer briefly.
6. Stir in spinach.
7. Cook rice separately.
8. Assemble containers with rice and tofu.
Notes
Store up to 4 days.
Keep sauce and tofu separate for extra crispiness.
Use quinoa instead of rice if desired.
Preparation Time
Preparation: 15 minutes
Cooking: 25 minutes
Total Time: 40 minutes
Servings: 5 people
Ingredients
For the Tofu
3 blocks tofu (approx. 1.5 pounds / 680 g)
3 tbsp cornstarch
2 tbsp olive oil, divided
For the Sauce
1 onion, diced
3 garlic cloves, minced
1 lb cherry tomatoes, halved
Salt, to taste
1 tbsp Italian seasoning
3 tbsp plant-based cream cheese
1 cup tomato purée
1 cup water
2 handfuls spinach
For the Rice
2 cups uncooked rice
Required Utensils
This recipe doesn’t require any fancy equipment — just a few basic utensils for easy, stress-free cooking.
Non-stick pan
Mixing bowl
Spatula
Cutting board
Sharp knife
Measuring cups and spoons
Meal prep containers
Preparation Steps (Beginner-Friendly)
- Tear tofu into rustic chunks and toss with cornstarch until fully coated.
- Heat 1 tbsp olive oil in a non-stick pan over medium heat. Add tofu and cook 8–10 minutes until golden and crispy. Set aside.
- In the same pan, heat the remaining olive oil. Sauté onion and garlic for 2–3 minutes until fragrant and translucent.
- Add cherry tomatoes and a pinch of salt. Cover and cook 5 minutes until the tomatoes soften and release their juices. 🍅
- Stir in plant-based cream cheese, tomato purée, water, Italian seasoning, and more salt to taste.
- Return the crispy tofu to the pan and stir until coated. Simmer 2–3 minutes.
- Turn off the heat and fold in spinach until wilted. 😊
- Cook rice according to package directions.
- Assemble meal prep containers: fill half with rice and half with creamy Tuscan tofu. Garnish with herbs if desired. ✨
Chef’s Tips
Coat tofu well in cornstarch for extra crispiness.
Store tofu and sauce separately if you prefer crispier reheating.
Use canned tomatoes if cherry tomatoes aren’t available.
Serve with quinoa instead of rice for added protein.
Nutrition Information
Serving: 1
Calories: ~430 kcal
Protein: 24 g
Carbs: 52 g
Fat: 14 g
Fiber: 5 g
Sugar: 7 g
Note: These values are estimated using online tools and may vary depending on the ingredients used. Consult a nutritionist for precise guidance.