Shredded Tofu Egg Roll Bowl – High-Protein Vegan Dinner
This Shredded Tofu Egg Roll Bowl is a veggie-packed, high-protein plant-based twist on the classic takeout favourite. It's vegan, gluten-free (with tamari), and diabetes-friendly, perfect for a quick and healthy weeknight dinner.
- Suitable for diets:
- Vegan
- Vegetarian
Servings:
Why Diabetes Friendly?
- High in fibre: Cabbage, carrots, and tofu offer fibre to help slow blood sugar spikes.
- Plant-based protein: Tofu provides a satisfying, low-GI source of protein.
- Low in added sugars: No refined sugars; sauce relies on low-sodium soy sauce and vinegar for flavour.
- Balanced and low-glycemic: Minimal starches or grains, rich in non-starchy veggies.
- Healthy fats: Olive oil and sesame oil in moderation support blood sugar control and heart health.
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Equipment
- Box grater
- Sheet pan
- skillet
- Small mixing bowl
Ingredients
- tofu (extra-firm, pressed) 1 block
- olive oil (divided) 2 tbsp
- cornstarch 2 tsp
- ginger powder 1 tsp
- garlic powder 1 tsp
- paprika 1 tsp
- black pepper 1 tsp
- soy sauce (low-sodium, if needed) 1 tbsp
- garlic (minced) 2 cloves
- ginger (fresh, grated) 1 tbsp
- cabbage mix (shredded) 3 cups
- carrot (shredded) 1 medium
- green onions (sliced) 2
- cilantro (chopped) 2 tbsp
- sesame seeds 1 tbsp
Simple Sauce
- soy sauce (or tamari, low-sodium ) ½ tbsp
- sesame oil 1 tsp
- rice vinegar (or apple cider vinegar) 1 tbsp
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Cooking Tips
- Use super-firm tofu for less pressing time: Cuts prep time and gives a better texture for shredding.
- Grate tofu for the best “crumbled meat” texture: Box graters work well—avoid food processors as they can mash it.
- Swap cabbage mix: Use coleslaw mix, broccoli slaw, or freshly shredded cabbage depending on availability.
- No oven? Sauté the tofu in a nonstick skillet instead until crispy.
- Make it spicy: Add chili flakes or sriracha to the sauce for heat.
- Meal prep friendly: Stays fresh in the fridge for 3–4 days and reheats well.
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Instructions
- Preheat the oven to 400°F (205°C). Line a large sheet pan with parchment paper.
- Shred the pressed tofu using the large holes of a box grater or crumble it finely with your hands. Transfer to a bowl and add 1½ tbsp olive oil, cornstarch, ginger powder, garlic powder, paprika, black pepper, and soy sauce. Toss gently until evenly coated.1 block tofu, 2 tbsp olive oil, 2 tsp cornstarch, 1 tsp ginger powder, 1 tsp garlic powder, 1 tsp paprika, 1 tsp black pepper, 1 tbsp soy sauce
- Spread the shredded tofu out in an even layer on the prepared sheet pan. Bake for 25–30 minutes, stirring once halfway through, until golden, dry, and lightly crispy around the edges. Set aside.
- While the tofu bakes, whisk together all simple sauce ingredients in a small bowl and set aside.
- Heat the remaining ½ tbsp olive oil in a large skillet over medium heat. Add the fresh garlic and grated ginger and cook for about 30 seconds, just until fragrant.2 cloves garlic, 1 tbsp ginger
- Add the cabbage mix and shredded carrot. Stir-fry for 4–6 minutes, until softened but still slightly crunchy.3 cups cabbage mix, 1 medium carrot
- Add the baked shredded tofu to the skillet and toss to combine. Pour in the sauce and cook for 1–2 minutes, stirring, until everything is evenly coated and glossy.½ tbsp soy sauce, 1 tsp sesame oil, 1 tbsp rice vinegar
- Remove from heat and fold in the green onions, cilantro, and sesame seeds. Serve warm.2 green onions, 2 tbsp cilantro, 1 tbsp sesame seeds
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FAQ
- Can I make this without soy?
Yes! Use chickpea tofu or lentil-based tofu, and coconut aminos instead of soy sauce. - Can I air-fry the tofu instead of baking it?
Absolutely — air fry at 375°F (190°C) for 15–20 minutes, shaking halfway through. - Is this recipe gluten-free?
Yes, if you use tamari or certified gluten-free soy sauce. - Can I make this ahead?
Yes! It stores well in the fridge for up to 4 days. Great for lunches. - How do I press tofu properly?
Wrap the block in a clean towel and place a heavy pan or books on top for 15–30 minutes to remove excess moisture. - Can I add rice or noodles?
Yes, it’s great over brown rice, cauliflower rice, or rice noodles for a bigger meal.
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Nutrition
Per serving
Calories: 410.2kcal
Carbohydrates: 22.5g
Fiber: 7g
Sugar: 6g
Fat: 27.2g
Saturated Fat: 3.6g
Trans Fat:
Protein: 22.1g
Nutrition Facts
Shredded Tofu Egg Roll Bowl – High-Protein Vegan Dinner
Serving Size
1.5 cups
Amount per Serving
Calories
410.2
% Daily Value*
Fat
27.2
g
42
%
Saturated Fat
3.6
g
23
%
Sodium
486
mg
21
%
Potassium
466.4
mg
13
%
Carbohydrates
22.5
g
8
%
Fiber
7
g
29
%
Sugar
6
g
7
%
Protein
22.1
g
44
%
Vitamin C
43.7
mg
53
%
Calcium
366.8
mg
37
%
Iron
4.6
mg
26
%
Magnesium
50.3
mg
13
%
Zinc
0.9
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
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