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Smoked Tofu Poke Bowl

A new favourite of mine this tofu poke bowl will makes a delightful fresh and tasty dinner or lunch over the hot summer months!

The best part about this recipe is how easily you can substitute the tofu for chicken or beef if you're not too big a fan of the soy based protein alternative.

This recipes makes two serves, one for you and a mate or save the other for tomorrow's lunch!


Poke Bowl Ingredients:

250g Smoked Firm Tofu cut into ~1cm Cubes

120g Brown Rice

120g Sliced Cucumber

120g Grated Carrot

120g Shredded Purple Cabbage

120g Edamame Soybean

60g Diced or Sliced Avocado

Marinade Ingredients:

80ml Soy Sauce

10ml Maple Syrup

10ml Sesame Oil

30ml Lime Juice

Sauce Ingredients:

40g Tahini

10g Chilli Paste or Sriracha

1 Garlic Clove

25ml Water


  1. Combine soy sauce, sesame oil, lime juice, and maple syrup in a bowl. Place the cubed tofu in to marinade for at least 15 minutes whilst preparing the rest of the meal.

  2. Cook the rice in a pot, you'll need 350-400ml water, bring water to a boil, add the rice then reduce to a simmer. Cook with rice covered until tender or all water has been absorbed.

  3. Heat fry pan over medium heat, once hot, add the marinated tofu and cook, rotating regularly until golden brown on all sides. Use excess marinade to keep tofu from sticking as you cook.

  4. Combine tahini, sriracha, garlic, and water in a jar and shake until combined, add some more water if needed to thin out the sauce.

  5. Divide cooked rice and tofu between two bowls and split remaining ingredients evenly between both.

  6. Drizzle sauce over top and eat!

Now for the important part...



697kcal / 2,815kJ





  • Saturated




  • Sugar




Recipe Tips!

  1. I am not a huge fan of tofu but discovering smoked tofu has well and truly changed my mind on that. If you're in Melbourne, then check out Terra Madre for some tasty options.

  2. Easily substitute tofu for some shredded BBQ chicken or if you're feeling super fancy and have the time, chuck an eye filet steak on it.

  3. If you're in the middle of a big training block and need the extra energy then feel free to add as much rice as you need to hit your macro targets for the day!

If you have any questions about the recipe feel free to leave a comment below!

Want to learn more about how nutrition can become a key part of your fitness and performance goals? Do you need help managing your every day fuelling strategies to unlock your full potential? Book an online consult with me today and we can tailor a plan around your lifestyle that will support your training and performance goals!

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