Sweet & Sour Tofu | Meal-Prep

Servings: 4 Total Time: 40 mins
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Sweet & Sour Tofu (High-Protein Meal Prep) 🍍🥢

This Sweet & Sour Tofu is my plant-based take on a classic takeout favorite — made lighter, higher in protein, and perfect for meal prep. It’s crispy, saucy, a little tangy, a little sweet, and packed with that nostalgic flavor you crave, but built with nourishing ingredients you can feel good about eating all week.

Crispy golden tofu gets air-fried (or baked) until perfectly crunchy, then tossed in a glossy sweet and sour glaze made with pineapple juice, rice vinegar, and a touch of maple for balance. Bell peppers, onions, and juicy pineapple bring freshness and texture, making every bite bright, saucy, and satisfying.

What I love about this recipe is how well it fits into a weekly routine — it’s high in plant-based protein (~45g per meal prep serving), comes together in about 40 minutes, and holds up beautifully in the fridge for easy lunches or dinners.

Whether you’re craving takeout-style comfort food or just want a simple, balanced meal prep option, this Sweet & Sour Tofu delivers flavor, protein, and convenience all in one dish.

Sweet & Sour Tofu | Meal-Prep

Print Recipe
Prep Time 15 mins Cook Time 25 mins Total Time 40 mins
Servings: 4
Courses:

Description

x4 servings
~45g protein per meal-prep
in 40 minutes

Ingredients

Cooking Mode Disabled

Tofu

Coating

Veggies & Fruit

Sauce / Glaze

Slurry for Sauce/Glaze

Garnish

Instructions

  1. Prep Tofu & Veggies

    Cut into 1” cubes.
    Cut veggies.

  1. Coat Tofu

    Toss tofu cubes in plant-based milk.
    Mix cornstarch, all-purpose flour, garlic powder, salt, and smoked paprika.
    Coat tofu evenly in flour mixture.
    Spray lightly with cooking spray.

  1. Cook Tofu

    Air-fry 400°F for 12–15 min or bake 400°F for 20–25 min until golden and crispy, flipping halfway.

  1. Make Sauce

    Combine sauce/glaze ingredients.
    Bring to simmer.
    Mix cornstarch with water and stir into sauce until thickened.

  1. Cook Veggies

    Sauté bell pepper and onion until slightly tender but still crisp.
    Add thawed pineapple and toss to warm.

  1. Assemble

    Toss cooked tofu in sauce.
    Combine with sautéed veggies and pineapple.
    Divide into 4 meal-prep containers.
    Top with diced green onions.

  1. Storage

    Store in airtight containers in the fridge for up to 5 days.
    Reheat in microwave 3–4 minutes or in a pan until hot.