Hot and Honey Crispy Tofu Meal Prep

Vegan Hot & Honey Crispy Tofu Meal Prep with Rice, Coleslaw, and Bok Choy

If you’re looking for a flavorful and balanced vegan meal prep that’s equal parts sweet, spicy, and satisfying, this Hot & Honey Crispy Tofu Meal Prep is about to become your new go-to! Packed with rice, crispy tofu, refreshing coleslaw, and tender bok choy, it hits all the right notes while staying wholesome and simple to prepare.

My meal preps are often variations of rice bowls, with some sort of veggies, and protein to keep me feeling nourished all day long. This bowl’s use of the crispy tofu not only jazzes up a meal prep texture-wise, but it is the perfect base for the Hot and Honey sauce. While hot and honey sauces usually include honey, this classic is easily veganized by swapping honey for agave. This plant-based dupe is a true harmony of sweet, spicy, and savoury flavours that takes the crispy tofu to a whole new level.

This flavour-packed, meal prep also features fluffy rice, a refreshing coleslaw, and tender garlic-infused bok choy for a complete and satisfying dish. Whether you’re looking to spice up your weekly meal prep or try something new, this recipe delivers on both taste and convenience.

Why You’ll Love This Recipe

• Balanced Flavors: Sweet, spicy, savoury, and tangy come together for a well-rounded taste.
• Meal Prep Friendly: This dish stays fresh in the fridge for up to 5 days and reheats beautifully.
• Nutrient-Packed: High-protein tofu, fiber-rich veggies, and whole grains make this meal as nutritious as it is delicious.
• Customizable: Swap out rice for quinoa, adjust the spice level, or use your favourite seasonal veggies.

What Makes This Meal Prep Oh So Sweet

As mentioned, this vegan Hot and Honey Crispy Tofu meal prep has a little bit of everything. It has something crispy, something savoury, and something sweet. But let’s dive into the details.

Hot and Honey Sauce

The real showstopper here is the Hot & Honey Sauce. This sticky glaze is a harmony of sweet, spicy, and savoury flavours that takes the crispy tofu to a whole new level.

Here’s what makes the sauce so special:

Sweetness: Agave is the perfect substitute for honey and adds a natural, caramel-like sweetness that balances out the spice.

Heat: A dash (or more!) of hot sauce brings the perfect amount of kick, customizable to your heat tolerance. I sometimes add a mix of chilli peppers and Aleppo peppers.

TIP: if you don’t like heat, strain your sauce through a metal sieve.

Tang: A splash of rice vinegar brightens the sauce, keeping it from being overly sweet.

Hot & Honey Sauce Ingredients:

• agave
• crushed red pepper or Aleppo pepper
• cayenne pepper
• salt
• apple cider vinegar

Perfectly Crispy Tofu

The crispy tofu adds the perfect texture to the dish. The crispy exterior is also perfect for absorbing the delicious Hot and Honey sauce making sure every bite is a delight. Now to make this crispy tofu, it does require 3 steps, but all of them go quickly.

Marinate: The process starts with ripping pieces of tofu and placing them in a bowl with a marinade. The marinade is a combination of spices, non-dairy oat milk, and vegetable broth.

Coat: The crispy coating is made of equal parts breadcrumbs and panko with a little bit of crispy onions to add a little something extra to the crispy tofu. I also add some seasonings for a little flavour

Bake: Once the tofu is coated in the breadcrumb mixture, it is now ready to be baked until golden. Don’t forget to flip them halfway through.

Marinade

• 1 block extra-firm tofu, pressed and cut or ripped
• plant-milk
• vegetable broth
• garlic powder and onion powder
• Salt and pepper to taste

Breadcrumb Coating

• panko
• bread crumbs
• crushed crispy onions (optional)
• paprika
• onion powder
• salt and pepper to taste
• cooking spray

Grains and Veggies

Rice: I used basmati rice for my meal prep but using brown rice, or quinoa for a gluten-free option would be just as tasty.

Veggies: I love bok choy, it adds such a delicious vibrant and fresh crunch. Some steamed broccoli would also be an amazing swap.

Slaw: adding another array of vibrancy, crunchiness and nutrients, adding a slaw is an excellent addition to elevate this meal prep.

How to Make a Hot and Honey Crispy Tofu Meal Prep

Step-by-Step Guide

Prepare the Tofu

• Preheat oven to 400°F.
• Press the tofu to remove excess water. Rip into chunks or cut into cubes.
• Marinate: add plant-based milk, vegetable broth, garlic powder, onion powder, salt and pepper in a large bowl and add tofu pieces. Let sit for 10-15 minutes mixing occasionally.
• In another bowl, add bread crumbs, panko, crushed crispy onions, garlic powder, onion powder, smoked paprika, salt, and pepper and toss until evenly mixed.
• Remove tofu from the marinade and add to the breadcrumb mixture. Gently toss the tofu pieces and place on a baking sheet. Spray with cooking spray
• Bake tofu for 15 minutes, flipping and spraying with more cooking spray, and continue baking for another 15 minutes or until golden and crispy on all sides. Set aside.

Make the Hot & Honey Sauce

• In a small saucepan (on low-med heat), combine agave, chili flakes or Aleppo peppers. cayenne, salt and apple cider vinegar. Bring to a boil. Once it starts bubbling, remove it from heat.
• For less heat, strain your sauce with a mesh sieve removing the chili flakes from the sauce. I strain mine about 3/4 of the way and then add the rest of the flakes for an extra zip.
• Toss tofu in the sauce, or place in a container to drizzle over the tofu later.

Cook the Rice

• Rinse the rice under cold water and combine it with water or vegetable broth in a saucepan.
• Bring to a boil, reduce heat to low, cover, and simmer for 15–20 minutes until the rice is tender. Fluff with a fork.

Prepare the Coleslaw

• In a large bowl, combine shredded cabbage.

Sauté the Bok Choy

• Heat oil in a large skillet over medium heat. Add minced garlic and cook until fragrant.
• Add bok choy, cut side down, and cook for 2–3 minutes. Flip and cook for another 2 minutes.

Assemble Your Vegan Hot and Honey Crispy Tofu Meal Prep

Divide the cooked rice, coleslaw, bok choy, and crispy tofu into 4 meal prep containers. Let everything cool to room temperature before sealing the lids.

Tip: If you put the coleslaw in a separate container or remove it when heating the dish, it serves as a refreshing contrast.

• Storage: Store in the fridge for up to 5 days.
• Reheating: Warm the tofu, rice, and bok choy in the microwave, on the stove or in the air fryer.

Pro Tips for Success

1. Extra Crispy Tofu: Don’t overcrowd the baking sheet or air fryer—cook in batches if needed.
2. Custom Spice Level: Adjust the chili pepper and cayenne powder in the hot and honey sauce to make it as mild or fiery as you like.
3. Time-Saving Tip: Use pre-shredded coleslaw mix and microwaveable rice for quicker prep.

This Vegan Hot & Honey Crispy Tofu Meal Prep is proof that meal prepping can be exciting, flavourful, and completely plant-based. Whether you’re prepping for a busy week ahead or looking for a dish to share, this recipe will have you skipping to the fridge!

If you enjoy this meal prep, be sure to check out others like it! Let me know if you try it—snap a photo and tag me on social media and leave a comment below (it helps others to find the recipe). Be sure to tag me on Instagram or Pinterest so that I can see your yummy dishes!

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