Tofu poke rice bowl with avocado, sesame seeds, and nori

Rice bowls

tofu poke rice bowl (gluten free)

By:

Savory Touch

Published:

19 Sept 2025

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Remember that trip to Hawaii, Sarah? The sun, the surf, and that amazing poke? Well, since plane tickets aren't exactly cheap right now (ugh, adulting!), I decided to bring the flavors of the islands home with this Tofu Poke Rice Bowl. And you know what? It's surprisingly easy and totally customizable. If you don’t have edamame, use chickpeas!
Overhead shot of a person preparing a tofu poke bowl with various ingredients
This recipe is not only gluten-free, but it's also packed with plant-based protein and healthy fats. I always feel amazing after eating this dish. If you’re not a fan of rice, quinoa or even cauliflower rice will work. Don't be afraid to experiment with different toppings too! Seaweed flakes add a great authentic taste, and pickled ginger gives it a little zing.
Close-up shot of a perfectly assembled tofu poke rice bowl with a variety of toppings

Required Equipments

  • Cutting board
  • Knife
  • Mixing bowl
  • Whisk
  • Large skillet
  • Rice cooker

Tofu Poke Rice Bowl (Gluten Free): Frequently Asked Questions

Tofu Poke Rice Bowl (Gluten Free)

Dive into this vibrant and flavorful Tofu Poke Rice Bowl! This gluten-free recipe combines marinated tofu with fresh veggies and fluffy rice for a healthy and satisfying meal that's as easy to make as it is delicious.

⏳ Yield & Time

Yield: 2 servings

Preparation Time: 15 minutes

Cook Time: 20 minutes

Total Time:

🍽 Ingredients

📖 Instructions

  1. First, press the tofu: Wrap the tofu in paper towels and place a heavy object on top (like a cast-iron skillet or a stack of books—I usually use my old college textbooks, talk about putting them to good use!). Press for at least 30 minutes to remove excess water. This step is crucial for achieving that perfect chewy texture.
  2. While the tofu is pressing, prepare the marinade: In a bowl, whisk together soy sauce (or tamari for gluten-free), sesame oil, rice vinegar, maple syrup (or honey), grated ginger, and minced garlic. Taste and adjust seasonings as needed. I sometimes add a pinch of red pepper flakes for a little kick!
  3. Cube the tofu: Once pressed, cut the tofu into bite-sized cubes (about 1/2 inch).
  4. Marinate the tofu: Place the cubed tofu in the marinade and gently toss to coat. Let it marinate for at least 15 minutes, or up to an hour in the refrigerator. The longer it marinates, the more flavorful it becomes!
  5. Cook the rice: Prepare the rice according to package directions. I prefer using short-grain sushi rice for its sticky texture, but any rice will work. Sometimes I’ll add a splash of rice vinegar to my rice for extra flavor.
  6. Prepare the veggies: While the rice is cooking, chop your favorite veggies. I like to use avocado, cucumber, carrots, edamame, and green onions. Feel free to add other veggies like bell peppers or shredded cabbage.
  7. Pan-fry the tofu (optional): For a crispier texture, you can pan-fry the marinated tofu. Heat a skillet over medium heat with a little sesame oil. Add the tofu and cook for about 5-7 minutes, flipping occasionally, until golden brown on all sides.
  8. Assemble the bowls: Divide the cooked rice among bowls. Top with marinated tofu, chopped veggies, avocado slices, and any other desired toppings like sesame seeds, nori seaweed flakes, sriracha mayo, or pickled ginger.
  9. Drizzle with extra sauce: For even more flavor, drizzle the bowls with extra marinade or a little sriracha mayo. Enjoy immediately!

📝 Notes

  • Add a pinch of red pepper flakes to the marinade for a spicy kick.
  • For a creamier bowl, drizzle with sriracha mayo.
  • Pickled ginger adds a tangy flavor.

🍎 Nutrition

Calories: 550 kcal

Protein: 25 g

Fat: 25 g

Carbohydrates: 65 g

Fiber: 8 g

Calcium: 150 mg

The kitchen is my happy place; it's where creativity meets nourishment, and simple ingredients transform into stories on a plate.

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