This vegan Shredded Tofu & Avocado Rice Bowl might look a little unusual but it tastes INCREDIBLE and is a filling, quick healthy lunch option. Made by mixing mashed avocado and shredded tofu with fresh ingredients like lemon, cilantro and red onion it is a fresh and filling meal. Plus, it’s very easy to make and only takes 15 minutes. Perfect for a quick working from home lunch.
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Wait… you can shred tofu?
Yes! You read that right. You can shred extra firm tofu using a regular grater. It’s a delicious way to enjoy tofu – shredding it creates thin strips that go a little crispy around the edges when baked or fried. It’s like a vegan version of shredded chicken. All the extra surface area also means there’s more room to coat the tofu in delicious umami seasonings. So it’s a win for both texture and taste. Plus, even if you’re not vegan, this is a great little swap for shredded chicken that is way more affordable than buying meat. I have tried it using both the extra fine shred and also the regular shred size on my grater and it works perfectly in both.
I can’t take credit for the original concept though, it was my foodie friend Sezzy Brown came up with this genius idea. It went viral on Instagram a couple of years ago because everybody couldn’t believe tofu could have such a transformation.
Now, this recipe is exceptionally easy but I must stress – it is ESSENTIAL that you use extra firm tofu. Otherwise it will not work and your tofu will turn to mush. Make sure you read the label carefully – extra firm tofu is sometimes marked as ‘hard’ tofu but anything labelled as ‘classic’ or simply ‘firm’ will not be robust enough. A good way to tell if you’ve got the right kind is the packaging. Extra firm tofu is almost always sold in a vaccuum sealed bag (because it is dense enough to hold its shape and not break apart when transported and handled). By comparison, softer types of tofu (like silken) will typically be packed in a hard plastic tray with a peel-off plastic liner on top. If you’re new to the world of tofu, check out this great tofu guide from Serious Eats.
Once you’ve got your hands on the right kind of tofu, you’re off to the races! All the other ingredients in this recipe are your standard pantry staples or regular produce items. No more vegan secret tricks from here on in I promise hehe.
Why You’ll Love This Recipe
- Balanced and Nutritious: With healthy fats from the avocado, protein from the tofu, wholegrain carbs from the brown rice plus fresh herbs of cilantro this is a very balanced lunch bowl. You could even add some leafy greens or shredded carrot if you wanted to make it even more veggie-packed.
- Quick and Easy: Ready in just 15 minutes, making this shredded tofu bowl is super easy when you need a quick lunch or light dinner.
- Versatile: You could easily make this into a high-protein, vegan friendly brunch by dolloping the shredded tofu-avocado mixture onto a bagel or some sourdough toast instead of brown rice.
Ingredients You’ll Need
Here’s a list of what you’ll need to make your own Shredded Tofu & Avocado bowl at home. You’ll find the specific quantities for each ingredient listed in the recipe card at the bottom of this post, but for your convenience, here’s a shopping list of everything you’ll need:
- Extra firm tofu
- Avocado
- Soy sauce
- Red onion
- Mayonnaise
- Seaweed Snacks
- Brown rice (I used Minsley’s Organic brown rice microwave bowl to make this even easier)
- Lemon
- Chilli Flakes
- Cilantro
- Sushi ginger
- Sesame seeds
Storage
This recipe is best enjoyed fresh, so eat immediately. The avocado will slowly start to turn brown once it has been mashed, and although in theory it is safe to eat if kept refrigerated, it just doesn’t look very appealing.
If you enjoyed this recipe, I’d be thrilled if you could leave a star rating and review! Don’t forget to tag me in your photos on Instagram @glowdiaries___ so I can see and share your creations. I’m sure @sezzy.brown would also love to see it too, so feel free to tag us both! I hope you love this quick and easy lunch.
Shredded Tofu & Avocado Rice Bowl
Ingredients
- 1½ tbsp olive oil or use 2 tbsp if needed; approx. 21g total
- 10.5 oz extra firm tofu finely shredded; approx. 300g
- 3 tbsp soy sauce reduced sodium if preferred; approx. 45ml
- 1 whole avocado medium size
- ½ cup red onion finely diced; approx. 70g
- 3 tbsp cilantro finely chopped; approx. 5g
- 1 lemon juiced; approx. 2–3 tbsp or 30–45ml juice
- ¼ cup plant-based mayonnaise approx. 60g
- ¼ tsp red pepper flakes optional
- salt small pinch
To serve
- 2 serves cooked brown rice warm; approx. 340g total
- 2 packs roasted seaweed snacks nori sheets; about 5g per pack
- Sushi ginger for serving
- Sesame seeds for garnish
- Cilantro extra, for garnish
Instructions
- Heat the olive oil in a medium skillet over medium heat. Add the shredded tofu and soy sauce. Cook for 7–10 minutes, stirring frequently, until golden and lightly crisped.
- Meanwhile, scoop the avocado flesh into a large bowl. Add the red onion, cilantro, lemon juice, mayonnaise, salt, and red pepper flakes (if using). Mash with a fork until mostly smooth and well combined.
- Add the cooked shredded tofu to the avocado mixture. Stir until fully incorporated.
- Divide the brown rice between serving bowls. Top each with the tofu-avocado mixture.
- Garnish with sushi ginger, sesame seeds, and extra cilantro. Serve immediately with roasted seaweed snacks on the side for scooping.
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