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Miso Tofu Bowl Recipe

Name: Miso Tofu Bowl
Prep time: 25 min
Cook time: 25 min
Total time: 50 min
Yield: 4 servings
Cuisine: Japanese
Ingredients: 2 medium carrots, peeled or scrubbed (or sub sweet potato, yam, parsnips); 1 bunch asparagus (about 7 oz.) or sub green beans; 8 ounces extra firm tofu (or add salmon or chicken breast); salt and pepper to taste; chili flakes to taste (optional); 1 avocado, sliced; 1 cup beet cabbage sauerkraut (optional, or sub kimchi); microgreens or sprouts; thin radish slices, toasted sesame seeds, furikake, roasted cashews, cilantro, scallions or chives for garnish; seasoned rice, black rice, or soba noodles for serving; 2 tablespoons sesame oil; 3 tablespoons soy sauce; 2 tablespoons miso; 1 tablespoon fresh ginger; 1 clove garlic; 2 tablespoons rice vinegar; 1 tablespoon maple syrup; 1 teaspoon orange zest; 0.25 cup orange juice

This Miso Tofu Bowl can be made with tofu (or salmon or chicken) and veggies on a sheet pan, with a flavorful Miso Marinade. Vegan adaptable!

4.9 from 139 votes

50 mins

Total Time

servings

Jump to Recipe

How to Make the Best Miso Tofu Bowl

This Miso Tofu Bowl is a nourishing and flavor-packed meal that comes together easily on a single sheet pan. The star of the dish is the umami-rich miso marinade, which combines the savory depth of miso with bright citrus notes from orange juice and zest, creating a glaze that caramelizes beautifully in the oven.

What makes this recipe so versatile is its adaptability—while tofu is the protein of choice here, you can easily swap in salmon or chicken for a heartier variation. The roasted vegetables add color and texture, and the toppings like creamy avocado, tangy sauerkraut, and fresh microgreens bring everything together into a satisfying and balanced meal.

Serve this bowl over fluffy seasoned rice, nutty black rice, or slurp-worthy soba noodles for a complete dinner that’s as beautiful as it is delicious. It’s the kind of recipe you’ll want to make again and again.

Keywordmiso tofu, tofu rice bowl, baked tofu rice bowl, miso tofu bowl, tofu buddha bowl, sheet pan dinner tofu

Ingredients

Vegetables & Protein

2 medium carrots, peeled or scrubbed (or sub sweet potato, yam, parsnips)
1 bunch asparagus (about 7 oz.) or sub green beans
8 ounces extra firm tofu (or add salmon or chicken breast)
salt and pepper to taste
chili flakes to taste (optional)

Toppings

1 avocado, sliced
1 cup beet cabbage sauerkraut (optional, or sub kimchi)
microgreens or sprouts
thin radish slices, toasted sesame seeds, furikake, roasted cashews, cilantro, scallions or chives for garnish

Base

seasoned rice, black rice, or soba noodles for serving

Miso Marinade

Instructions

Preparation

Preheat oven to 425°F. If serving over a grain or noodle, cook according to the package directions.
Make the marinade by blending all marinade ingredients in a blender until smooth.
Slice carrots into 1 inch strips by slicing the carrot in half lengthwise and then each half into 2-4 strips. Cut the strips into approximate 1 inch sections. Slice asparagus in 1-2 inch sections. Blot tofu with paper towels and slice into ¾-1 inch slices, then blot again.

Baking

Line a sheet pan with parchment. Toss carrots with 1-2 tablespoons of glaze in a bowl, give a quick toss, and spread out in a single layer on the sheet pan. Repeat this process with the tofu and asparagus. Spoon a little more glaze on top of the tofu and season with salt, pepper, and chili flakes if desired.
Bake in the preheated oven, checking after 15 minutes. If the asparagus is thin, it may be ready to take out now. Tofu and carrots will take about 25 minutes. Remove from oven.

Assembly

Build the bowl on top of rice, grains, or noodles. Arrange tofu, carrots, asparagus, avocado, microgreens, and beet kraut (or kimchi or cucumber kimchi pickles).

Notes

For salmon or chicken, substitute the same weight of tofu and adjust baking time as needed.
Use thick asparagus if you don't want to remove it halfway through baking.
The miso marinade can be made ahead and stored in the refrigerator for up to a week.