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overhead shot of two glass meal prep containers filled with spicy tofu noodles
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5 from 6 votes

Spicy Tofu Noodles Meal Prep

These spicy tofu noodle meal prep bowls are made with a sweet, savory and spicy sauce, whole-wheat spaghetti, zucchini noodles, and tofu! Make it ahead and enjoy for lunch through the week.
Prep Time30 mins
Cook Time15 mins
Total Time45 mins
Course: Lunch
Cuisine: Japanese
Diet: Vegan, Vegetarian
Servings: 4
Calories: 334kcal



  • 12 oz extra firm tofu note 1
  • ¼ teaspoon salt
  • ¼ teaspoon pepper
  • 1 tablespoon olive oil
  • 1 zucchini spiralized (medium-sized); note 2
  • 4 oz whole wheat pasta uncooked; note 3


  • 1 tablespoon rice vinegar note 4
  • 2 tablespoons reduced sodium soy sauce
  • 2 tablespoons hoisin sauce
  • 2 tablespoons maple syrup or honey
  • 1 teaspoon sriracha more for spice


Prepare the Tofu:

  • Press tofu - Remove tofu from package, draining extra liquid. Sandwich the tofu between two paper towels on a plate. Top with a second plate and place a heavy object, such as a 28 oz can, on top. Press for at least 30 minutes to remove extra liquid.
    tofu pressed between paper towels, plates and with a jar of peanut butter on top
  • Cook tofu - When the time is up, discard the paper towels and cut the tofu into ½ inch cubes. Toss in olive oil and salt and pepper, and sautee for 15 minutes, stirring occasionally, until tofu is lightly golden. Set aside to cool.
  • Pasta- Cook pasta according to package directions. Drain, cool slightly, then divide between meal prep containers.
    spaghetti in boiling water
  • Spiralize zucchini - Use a spiralizer to create zucchini noodles. Do not cook.
    spiralized zucchini in meal prep container from overhead
  • Sauce - Shake together sauce and portion out into small containers (roughly 1.5 tablespoons per portion).
  • Portion- Divide the tofu, spaghetti, zucchini noodles between four 2-cup capacity meal prep containers, garnishing with sesame seeds, green onions and red pepper flakes if desired.



  1. firm tofu may also work, but silken or soft should be avoided for this recipe
  2. spiralize the zucchini yourself or use store-bought; frozen zucchini noodles should be avoided
  3. you can swap for other types of pasta but spaghetti or longer noodles mix best in with the zucchini noodles
  4. we tend to use seasoned rice vinegar in our recipes; you may want to taste and adjust salt if you use unseasoned
Fridge - Store in an airtight container in the fridge for up to 4 days. Store sauce separately to ensure that the tofu doesn't go soggy.
Freezer - this recipe is not freezer-friendly.
Reheat - Dress with the sauce, then heat meal prep bowls in the microwave until steaming hot.


Serving: 1meal prep bowl | Calories: 334kcal | Carbohydrates: 36g | Protein: 17g | Fat: 19g | Saturated Fat: 2g | Cholesterol: 0mg | Sodium: 628mg | Potassium: 366mg | Fiber: 3g | Sugar: 12g | Vitamin A: 100IU | Vitamin C: 9.5mg | Calcium: 59mg | Iron: 2.5mg