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Tofu Tikka Bowl

10 Minute Tofu Tikka Bowl. Perfect meal-prep bowl for lunches on the go. For me personally, Sunday is Meal Prep Day! I prep my lunches for 3 days choosing a meal prep bowl, then have an easy wrap or leftovers for Thursday-Friday. Set yourself up for a great week of staying on track and get meal prepping these gorgeous bowls.

Serves: 4 Time: 10 minutes



  • 150ml Natural Yogurt

  • 2 Tablespoons Tikka Masala Paste

  • 700g Extra-firm Tofu, drained, cut into chunks (or use Tempeh)

  • ½ Cucumber, chopped

  • Large Tomato, chopped

  • 1 Green Chilli, seeded and finely chopped

  • 1 Small Onion, finely sliced

  • Bunch Coriander, chopped

  • 50g Basmati Rice per person, dry weight

  • 8 Metal or Wooden Skewers


  1. Mix the yogurt with the curry paste in a large bowl. Add the tofu, season, then stir really well. If you have time, cover and leave for 30 minutes at room temperature to give the spices time to flavour the tofu.

  2. Cook the rice per pack instructions and make the salad before you start to cook the kebabs.

  3. To make the salad, mix together the cucumber, tomatoes, chilli, onion and coriander. Season lightly, then cover and set aside for later.

  4. Heat the grill and place the tofu onto 8 metal or wooden skewers. Grill the kebabs for 8-10 minutes, turning them frequently, until cooked and slightly charred.

  5. Meanwhile, fill your bowls with the cooked rice and prepared salad. Serve two kebabs per person.


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Rosie ❤️


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