Low Carb Vegan Tofu Bowl with Cabbage Rice

5-Star Review

Finally a well-rounded, delicious and healthy vegan meal! Love this recipe. It’s great for people who want to learn to love tofu. The cornstarch is key. Definitely a hit for non-vegans too!

Why You’ll Love This Low-Carb Vegan Bowl

If you are eating a lower-carb diet, trying to add more vegan protein to your meals or looking for a filling vegetable-packed dinner, this low-carb vegan tofu bowl is a great option. It is hearty without relying on grains, and the combination of tofu, avocado, kale, broccoli and almond butter sauce makes it flavourful and balanced.

• It is high in plant-based protein and fibre.
• It helps support steady energy and lasting fullness.
• It is easy to customize with different vegetables.
• It works well for meal prep.
• It can be made gluten-free by using tamari instead of soy sauce.
• It is grain-free and naturally low in carbohydrates.
• It is filling, satisfying and full of texture.

🔍 Recipe at a Glance

What Makes a Vegan Meal Low Carb?

A low-carb vegan meal reduces starch-heavy ingredients such as rice, pasta, bread and potatoes while focusing on vegetables, protein and healthy fats. In this recipe, cabbage rice replaces traditional rice, keeping the bowl lighter in carbohydrates while still providing plenty of volume.

• Non-starchy vegetables such as broccoli, cabbage, cauliflower, cucumber and kale.
• Plant-based proteins such as tofu, tempeh and edamame.
• Healthy fats from avocado, nuts, seeds and nut or seed butters.

This combination can help with satiety, steady energy and balanced meals. When I make a meal without a starchy carbohydrate, I focus on fibre, protein, flavour and volume so the final dish still feels complete.

Variations and Additions

• Cabbage: For another low-carb base, use broccoli rice or cauliflower rice. Brown rice, quinoa or farro also work if you are not keeping the meal low-carb.
• Seeds: Add hemp seeds, pumpkin seeds or sunflower seeds for extra protein, healthy fats and crunch.
• Tofu: Replace the tofu with tempeh or edamame. Chickpeas can also be used, but they are higher in carbohydrates.
• Roasted Vegetables: Add roasted cauliflower, asparagus or Brussels sprouts for extra flavour and nutrients.
• Nutritional Yeast: Sprinkle nutritional yeast over the bowl for a savoury, cheesy flavour.
• Alternative Dressing: A miso tahini dressing or peanut sauce also pairs well with cabbage rice, tofu and vegetables.
• Gluten-Free Option: Use gluten-free tamari instead of soy sauce.
• Spicy Baked Tofu: Add sambal oelek, sriracha, cayenne or red chili flakes to the tofu seasoning for extra heat.

How to Add More Protein

With 23 grams of protein per serving, this bowl is already protein-rich for a vegan meal. If you want to increase the protein even more, try one of these options.

Double the tofu. Use two blocks of tofu instead of one and divide them across the four bowls. This is the easiest way to increase the protein.

Add tempeh with the tofu. Tempeh has a firmer, chewier texture and is naturally high in plant-based protein. Marinate and bake it in a similar way to the tofu.

Add edamame. Stir about half a cup of cooked edamame into each bowl. Frozen edamame is convenient because it only needs to be thawed and added.

Add hemp seeds. Sprinkle hemp seeds over the finished bowls for extra protein, healthy fats and a mild nutty flavour.

For a non-vegan version, grilled chicken or prawns also pair well with the almond butter sauce and cabbage rice base.

How to Make a Low-Carb Vegan Bowl

This section gives a quick visual overview of how to make the bowl. For exact measurements and full instructions, use the recipe card below.

1. Bake the tofu until crisp.
2. Prepare the cabbage rice.
3. Cook the vegetables.
4. Whisk the sauce.
5. Assemble the bowls.

Before you start: Pressing the tofu is optional, but helpful. If you want to press it, allow 20-30 minutes. Use a tofu press, or wrap the tofu in a clean dish cloth, place it on a plate and set a heavy object on top.

Step 1: Add the cubed tofu to a bowl with soy sauce or tamari, cornstarch, black pepper and garlic powder. Gently toss until every piece is coated.

Step 2: Place the tofu cubes on a parchment-lined baking tray, leaving space around each piece. This helps the tofu crisp instead of steam. Bake until browned, puffy and crisp.

You can flip the tofu halfway through baking, but it will still crisp nicely if you skip that step.

Step 3: Remove the outer leaves from the cabbage, cut it in half, then chop it into smaller chunks. Add the chunks to a food processor and pulse until the cabbage resembles rice.

Step 4: Heat coconut oil or another cooking oil in a large skillet or wok. Add the riced cabbage, green onion, garlic and cilantro. Sauté until the cabbage is tender and lightly browned.

Stir well at first, then let the cabbage sit undisturbed for a few minutes before stirring again. This creates browned bits on the bottom of the pan, which add a lot of flavour.

Step 6: Drizzle the chopped kale with a small amount of oil and massage it with your hands until softened and dark green.

Step 7: Steam the broccoli on the stovetop, in an Instant Pot or in the microwave. For stovetop steaming, bring water to a boil and steam the broccoli for 4-5 minutes, until tender but still bright green.

You can also stir-fry the broccoli in the same pan after cooking the cabbage rice.

Step 8: Assemble the bowls with a generous scoop of cabbage rice, then add kale, broccoli, avocado and tofu. Finish with the creamy almond butter sauce.

Deryn’s Notes

• Almond butter is my favourite choice for the sauce, but peanut butter is what I use most often because I usually have it on hand. Peanut butter has a stronger flavour. Sunflower seed butter works well for a nut-free sauce.
• The cornstarch helps the tofu become crispier. You can skip it, but the tofu will be softer.
• Let the cabbage rice sit in the pan for a few minutes before stirring. This allows it to brown instead of steam.
• The sauce thickens in the fridge. Thin it with a tablespoon of water before serving if needed.
• Broccoli can quickly go from bright and tender to soft and dull, so avoid overcooking it.
• If you do not want to rice the cabbage, finely chop it and cook it the same way.
• Pressing tofu is optional, but even 5-10 minutes can improve the texture.

Frequently Asked Questions

More Low-Carb Vegan Meals

• Roasted Broccoli Cauliflower Salad
• High-Protein Vegan Salad
• Pesto Spaghetti Squash
• Vegan Cauliflower Rice
• Easy Gluten-Free Seed Bread
• Cauliflower Potato Salad