May 30, 2019

Sweet Garlic Broccoli Tofu Bowl

Sweet Garlic Broccoli Tofu Bowl combines crunchy broccoli with crispy tofu. Topped with a sweet garlic sauce, this bowl makes a satisfying dinner.

I'm always looking for light, yet filling dinners. Especially during the summer, I don't want to eat a bunch of heavy meals. Plus, I want to make sure I give my stomach enough time to fully digest my food so I can sleep well. A dinner on the light side is just what I need. Enter: this Sweet Garlic Broccoli Tofu Bowl.

It's basically exactly what it sounds like. Broccoli and tofu with a delicious sweet garlic sauce. Yum.

This bowl is super simple to make, too. Don't be afraid of tofu if you've never cooked it before. It's not hard at all!

The key to good tofu is making sure it gets crispy. We'll achieve that with a high oven temperature. As long as you leave the tofu in the oven long enough it's almost impossible to not get a nice, crisp outside edge.

Sweet Garlic Broccoli Tofu Bowl

Pressing Tofu

I'm getting ahead of myself, though. Before you cook the tofu, you'll need to press it. Tofu comes soaked in a lot of liquid, but it's basically flavorless. To infuse some of the flavor from the sweet garlic sauce, we need to press out the liquid inside the tofu.

If you have a tofu press, go ahead and use that. But if not, don't worry. Just wrap the block of tofu in some paper towels and set a heavy object on top of it. I used a pot filled with water. You can use cans of beans, books, or whatever you have laying around.

How to make Sweet Garlic Broccoli Tofu Bowls

While the tofu is pressing, make the sweet garlic marinade. Combine liquid aminos, lemon juice, garlic powder, onion powder, tart cherry juice concentrate, sunflower seed butter, and date syrup. By leaving out some of the date syrup and sunflower seed butter we'll create a light marinade for the tofu.

Cut the tofu into squares and pour half the sweet garlic marinade over it. Let the tofu marinade while you chop the broccoli and slice some garlic.

On separate pans, bake the broccoli and tofu in the oven. Meanwhile, we'll add some additional date syrup and sunflower seed butter to the marinade to create a thicker sauce to top the bowl.

Once the broccoli and tofu come out of the oven, mix them together in a bowl and top with the newly thickened sauce. Enjoy this light, yet filling meal!

Recipe Prayer

Thank you Lord for giving us healthy food to feed ourselves for dinner. Let us fuel our bodies so that we may do Your work. Amen.

Tried this recipe?

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Sweet Garlic Broccoli Tofu Bowl

Sweet Garlic Broccoli Tofu Bowl combines crunchy broccoli with crispy tofu. Topped with a sweet garlic sauce, this bowl makes a satisfying dinner.















  • 1 Block Extra Firm Tofu
  • 4 Heads Broccoli
  • 8 Cloves Garlic
  • 1 Teaspoon Salt
  • 1/2 Teaspoon Black Pepper

Creamy Garlic Dressing

  • 1/3 Cup Liquid Aminos
  • 1 Teaspoon Lemon Juice
  • 1 Tablespoon Garlic Powder
  • 1 Teaspoon Onion Powder
  • 1 Teaspoon Tart Cherry Juice Concentrate
  • 5 Teaspoons Sunflower Seed Butter, divided
  • 1 Tablespoon Date Syrup, divided


  1. Press the tofu. Wrap the tofu in paper towels and place under a heavy object for 15 minutes.
  2. Preheat the oven to 450. Line one baking sheet with aluminum foil.
  3. Make the tofu marinade. In a small bowl mix the liquid aminos, lemon juice, garlic powder, onion powder, and tart cherry juice concentrate. Add 1 tablespoon of the sunflower seed butter and 1 teaspoon of the date syrup. Stir until combined.
  4. Slice the tofu into 36 pieces. Start by cutting the block in half across the middle so it is half as thick. Then slice the long side into 6 and the short side into 3. Place the blocks in a medium bowl and cover with half of the marinade (roughly 1/4 cup). Let sit for 15 minutes.
  5. Chop the broccoli into bite-sized pieces. Slice the garlic.
  6. Line the marinated tofu on the foil-lined baking sheet. Place the broccoli and the garlic on a separate baking sheet. Sprinkle the broccoli with salt and pepper. Place both pans in the oven and bake for 15 minutes. At 15 minutes, flip the tofu squares and stir the broccoli. Bake the broccoli for another 5 minutes until it is lightly browned. Bake the tofu for another 15 minutes until it is crispy.
  7. Meanwhile, add 2 teaspoons of sunflower seed butter and 2 teaspoons of date syrup to the remaining tofu marinade. Stir until combined.
  8. When both the broccoli and tofu are cooked, mix them together. Divide the mixture into 5 bowls. Drizzle with the tofu marinade sauce. Enjoy!

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April 28, 2022
Jean Mastin
Elizabeth: Thank you so much for making my meal times wonderful again. I am 86 yrs plus, and was finding eating dull and dreary. Now it is " scrum delicious time to eat". . Blessings de Jean
Hi Jean - Thanks so much for your kind words. I'm so glad you are enjoying my recipes. Please let me know if you ever have recipe requests or if there's anything else I can do to keep your meals delicious!
April 9, 2022
Can you leave nutritional info for your recipes? Serving size/calories would be so helpful! Trying mushroom lentil stew tonight! and looking forward to crispy chickpea stuffed sweet potatoes very soon. Thanks for creating healthy, attractive recipes!
Hi Katie - so excited to hear that you are trying some of my recipes! I'd love to hear how they go. I haven't posted nutritional information for my recipes because I know it can be difficult for some people with disordered eating to see nutrition facts. I've gotten a lot of requests to add them recently, so I'm working on a solution that can provide information for those who want it but not be triggering for others. In the meantime, if you're curious about the nutrient info about a particular recipe, I recommend using Cronometer. It's a website/app to track and understand nutrient info and I think it does a great job of emphasizing all the nutrients (not just macros). I hope this helps! Please let me know if I can help in any other way.
April 9, 2022
U mentioned date sugar on this recipe but it’s not in the instructions. I know u add it but just in case u wanna add to instructions. Love ur recipes! Thank u. I’m thinking of going to vegan a little nervous tho lol
Hi Vickey - thanks so much for catching that! I am updating the post now. So happy to hear you enjoy my recipes. And exciting that you are thinking about going vegan!! If there's anything that I can do to help, please let me know.
March 28, 2022
Sr Maureen Egan
I'd love to try this soup. What are the nutritional values, like how much fat does it contain, carbs, etc.
Hi Sr Maureen - I usually don't post macronutrient information because I know each person has their own goals and I don't want to encourage or discourage anyone's specific goals. But I often use Cronometer as a tool to understand the nutritional profile of my recipes. I plugged the ingredient information for this recipe into Cronometer and got the following nutrient information per serving: 521 calories, 44g fat, 23g carbs, 16g protein. I hope this helps. Please let me know if you have any other questions and if you try the recipe!
March 26, 2022
Margareta Ahle
This curry is absolutely delicious.
Thank you so much! It's one of my favorites :)
March 23, 2022
Martha maloney
Thank you I have been doing the fruit and oatmeal, etc for years and I love it. I will try the pears. I refrigerate my left over oatmeal and with a touch of milk or fruit juice liquid it’s fine the next day. Just a warning about tofu; it interferes with some medicines especially Thyroid medicine. Thank you for the short prayers, there are lovely.
Hi Martha - thank you so much for your kind words. I'm glad you like the prayers! As someone who doesn't take any medications I have no issues with eating tofu and encouraging others to eat it too (it's a great source of protein!). That said, you should always consult with your doctor about possible interactions with medications. I have plenty of recipes without tofu, so hopefully you can find things that work for you!
March 3, 2022
Susan Cunningham
I made this for Ash Wednesday and it was delicious. It was also simple and not much work time once the mushrooms and onions were cut.
Hi Susan - I'm so glad you liked it!
March 1, 2022
When you say shape into a rectangular loaf, what dimensions? 1/2 thick by 8 inches long or?
My loaf was about 7" long and 4" wide with about 1" of height. Then I sliced it 1/2" thick along the long end to get 12ish biscotti. I will clarify this in the post! Let me know if this makes sense and if you have any other questions.
January 16, 2022
Tracy Henry
Made this tonight. Absolutely delicious Elizabeth. You got this one just right!
Oh yay! I'm so glad you enjoyed it :)
January 16, 2022
L Collins
Hi Could you please confirm two things:1. The amount of salt. Seems like too much. 2. The directions say there is lemon juice in the dressing but it’s not listed under ingredients. ThanksL.
Hi there! Confirming that the two teaspoons of salt in the dressing is correct. I didn't salt the cauliflower when roasting it or the salad after it was done, so this amount of salt was perfect. If you're concerned about it you can decrease the amount of salt in the dressing and then add more at the end if you need it. As for the lemon juice, SO sorry about that! It was a typo in my directions and I've removed it now. Hope this helps :)
December 20, 2021
This looks lovely! Do you have a recipe for the red pepper hummus also? Thank you!
Hi Martha! I don't have a recipe for red pepper hummus on my site. I suggest taking a traditional hummus recipe and blending in roasted red pepper.
November 22, 2021
Amanda J Lehmann
I tried these and they were delicious! A bit dense but flavorful and the "buckeye" blend of peanut and chocolate was on point! Recommend!
Yay! I'm so glad you liked them! -- Elizabeth
December 6, 2021
Hi, these look amazing. I was wondering, could I used powdered peanut butter in place of creamy for the recipe? thanks
Hi Grace! There is already some powdered peanut butter in this recipe, so adding more might make the texture more gluey. Also, the real peanut butter adds some fat, which helps create flavor. That said, if you want to use powdered peanut butter, I would suggest mixing it with a high-fat liquid like coconut cream and then measuring out 2/3 cup. Hope this helps! Let me know how it goes :) -- Elizabeth
November 15, 2021
You mention using vegetable broth in your introduction but it isn’t included in the recipe
Hi Becky - thanks for pointing this out. I have removed mention of vegetable broth from this post. You do not need any vegetable broth. The mushrooms will release natural liquid which will prevent any sticking. -- Elizabeth
September 23, 2021
Tracy Henry
Hi Elizabeth, LOVE you recipes. Please keep them coming. :)I was wondering, can you share what is the vegan chocolate bar you used in this recipe?
August 28, 2021
Henry (Hank) Mader
thank you for the oil free recipe. I'm getting introduced to wild Bolete mushrooms here in Colorado, and everyone sautes Bolete's in butter or olive oil. I'm on a veggie, oil free regimen for heart health reasons. and your recipe suggestion may fill the bill. I can't wait to give it a try.
August 13, 2021
Lindsey Kuhn
This is so fun! Loving your creamy photography :)
August 13, 2021
Lindsey Kuhn
This looks incredible! So yummy and pretty photography