Name: Buffalo Tofu Bowls
Prep time: 25 min
Cook time: 35 min
Total time: 90 min
Ingredients: 1 block extra-firm tofu ((14 to 16 ounces)); 1 tablespoon olive oil; 2 tablespoons cornstarch; ½ teaspoon kosher salt; ¼ teaspoon coarse ground black pepper; 1 head cauliflower ((small head, about 24 ounces)); 1 tablespoon olive oil; ½ teaspoon garlic powder; ½ teaspoon kosher salt; ¼ teaspoon coarse ground black pepper; ⅓ cup hot sauce ((like Frank’s RedHot)); 1 tablespoon unsalted butter ((melted)); 1 teaspoon apple cider vinegar; 2 cups cooked rice ((or another cooked grain such as quinoa, farro, and so on)); 2 cups finely chopped or shredded romaine lettuce; ½ cup shredded carrots; ½ cup very thinly sliced celery ((1 small stalk)); ¼ cup sliced green onions ((1 green onion)); ½ cup crumbled blue cheese ((optional)); ½ cup ranch or blue cheese dressing

Recipe Overview

Why you’ll love it: These Buffalo tofu bowls are loaded with crispy baked tofu, roasted cauliflower, and classic Buffalo flavor, all balanced with cool, crunchy veggies and creamy dressing. A crave-worthy meal that’s healthy too!

How long it takes: 1 hour, 30 minutes (includes time to press the tofu)
Equipment you’ll need: sheet pan, mixing bowl
Servings: 4

A bowl of rice, lettuce, shredded carrots, seasoned tofu pieces, and ranch dressing, with a hand holding a fork. Surrounding bowls contain tofu, carrots, rice, and lettuce.

This Is My Kind of Lunch

If tofu is soft and bland, I’m out. But when it’s crispy around the edges and coated with a flavorful sauce? Count me in.

This recipe checks those boxes, and even better, it’s a balanced meal in one bowl. Spicy roasted tofu and cauliflower are paired with crisp, cool veggies and rice for a well-rounded meal, no sides needed.

What makes it special:

That irresistible Buffalo flavor: Buffalo sauce is tangy and spicy, but not TOO spicy, as you’ll know if you’ve made my air fryer Buffalo cauliflower bites. And the added ranch or blue cheese dressing helps cool it down too!
Crispy tofu, no frying needed: Pressing the tofu and coating it with cornstarch makes it crispy-crunchy without deep frying. (I also use the method in this General Tso tofu sheet pan dinner!)
Meal-prep friendly: If you’re looking for some plant-forward meal prep ideas to add to your rotation, you will love this one! A Buffalo tofu bowl might be just a little bit out of the norm which makes it something to look forward to. It stores and reheats like a dream, too.

Ingredient Notes

For the tofu: Once the extra-firm tofu is pressed, it’s tossed in olive oil, cornstarch, kosher salt, and ground black pepper.
For the cauliflower: A head of cauliflower is broken into small florets and tossed with olive oil, garlic powder, kosher salt, and ground black pepper.
Buffalo sauce: Just like with wings, you’ll combine the hot sauce (Frank’s RedHot is the classic!) with melted butter. I add a bit of apple cider vinegar for extra tanginess so the bowl doesn’t turn out too rich.
To assemble: You’ll need cooked rice, romaine lettuce, carrots, celery, green onions, ranch dressing or blue cheese dressing, and blue cheese crumbles, if you’d like. You don’t have to include all of these if you don’t feel like messing with it. Choose the ones that make the most sense for you.

Tofu Press

Don’t skip pressing the tofu! Removing the excess moisture is key to crispy, delicious tofu. If you eat tofu often, a tofu press is a good (small) investment. I bought this one and it’s really a game-changer. It makes the process so easy!

Buy on Amazon

How to Make Buffalo Tofu Bowls

Press the tofu. Take the tofu out of the package (you can pour the water down the drain) and wrap it in a clean kitchen towel or a few layers of paper towels. Set it on a cutting board and place a heavy skillet on top. Let this sit for 30 minutes. (I use a tofu press, which is even easier!) Cook the rice while you press the tofu.

A glass bowl of cauliflower florets, a block of tofu, and small bowls containing hot sauce, oil, butter, vinegar, cornstarch, garlic powder, pepper, and salt arranged on a light surface.

A block of tofu sits in a transparent container with a green base, filled with liquid, viewed from above on a light surface.

Prep for cooking. Preheat your oven to 425ºF and coat a baking sheet with oil or cooking spray, or line it with parchment paper. I prefer using parchment paper because the tofu won’t stick to it, and it still crisps up nicely (and the pan is easier to clean!).

Coat the tofu. Cut the tofu into cubes and toss them with oil in a bowl. Add the cornstarch, salt, and pepper and toss again. Spread the tofu into a single layer on one-third of the prepared pan.

Season the cauliflower. Toss the cauliflower with the olive oil and seasonings, then spread the florets onto the remaining space on the baking sheet.

A baking sheet lined with a sheet of parchment paper on a light-colored surface.

Cubes of seasoned tofu are arranged in a single layer on a parchment-lined baking sheet, ready for roasting.

Roast. Place the pan in the oven and roast the tofu and cauliflower for 30 to 35 minutes, or until the tofu is crispy on the edges and the cauliflower is golden and tender.

Sauce it up. Stir together the ingredients for the sauce in a small bowl or liquid measuring cup, then pour this over the tofu and cauliflower. Toss to coat. (You can do this step right on the sheet pan, or you can use the mixing bowl you used earlier for the cauliflower.)

A hand holding a whisk mixes an orange liquid in a clear glass bowl on a light-colored surface.

Baking sheet lined with parchment paper holding evenly spaced roasted cauliflower florets on the bottom half and roasted tofu cubes on the top half.

Assemble. Divide the rice into bowls, followed by the tofu and cauliflower, the lettuce, carrots, and celery. Add the green onions and blue cheese, then drizzle with dressing or more hot sauce if you like things spicy.

A bowl filled with white rice, lettuce, shredded carrots, seasoned tofu and cauliflower, and drizzled with a ranch dressing, garnished with chopped green onions.

More Serving Ideas

Try other grains: Instead of rice, you could use quinoa (or Instant Pot quinoa!) for extra protein in your meal. (If you’re looking for an easy way to cook rice, try Instant pot white rice or Instant Pot brown rice. It turns out perfectly every time.)
Make it low carb: Add extra romaine to make it more of a salad. You could even skip the rice entirely and just use the lettuce.
Wrap it up: Skip the rice and wrap the lettuce, tofu, and cauliflower into tortillas or lavash, along with any of the other toppings you like.

Storage & Reheating

Refrigerator: Store components of these Buffalo tofu bowls in airtight containers for up to 4 days; the tofu and cauliflower should be stored separately from the lettuce to keep it from wilting.

Reheat: Reheat the tofu and cauliflower mixture in the oven or air fryer to restore crispiness, or use the microwave.