A Flavorful Vegan Satay Tofu Noodle Meal Prep

Meal Prep Satay Tofu Noodle

Looking for a Satay Tofu Noodle Meal Prep? When it comes to meal prepping, nothing beats a bowl of noodles. And when paired with delicious satay tofu, you’ve got a winning combination. This vegan satay tofu noodle recipe is sure to become a staple in your meal prep routine.

What Tofu To Use In This Meal Prep

The star of this dish is the satay tofu. Tofu, also known as bean curd, is a staple in many vegan and vegetarian kitchens. We are using extra-firm tofu in this recipe for a meaty texture. It’s a great source of protein and is low in fat, making it a healthy option for those looking to increase their protein intake. Our satay sauce is rich and savoury made with a blend of peanut butter, sriracha, lime juice, soy sauce, agave and rice vinegar.

tofu in stainless steel bowl

What Noodles To Use In This Satay Tofu Noodle Meal Prep

Next, we have the noodles. Noodles are a staple in many Asian cuisines and come in a variety of shapes and sizes. For this recipe, we recommend using flat rice noodles, which are gluten-free and have a delicate texture. They absorb the satay sauce perfectly and add a nice chew to the dish.

A medley of vegetables, such as red cabbage, tomatoes, and carrots, add a nice crunch and a burst of color. The vegetables also add a healthy dose of vitamins and minerals to the dish.

food prep ingredients

Easy Weekday Meal Prep

Elevate your vegan meal prep game with this Satay Tofu Noodle recipe. This recipe makes 4 high-protein vegan meals. One of the key to success when it comes to meal prepping is to plan ahead. This way, you can whip up a delicious meal in no time. And by prepping the meals in advance and storing them in airtight containers, you’ll be able to take them on the go, or eat directly out of the refrigerator!

Get creative with your Satay Tofu Noodle Meal Prep!

Top it with chopped peanuts, cilantro, or green onions for added crunch and flavor. If spicy food is your thing, add extra sriracha on top to increase the heat! Add avocado for extra richness, or different vegetables such as bell peppers and cucumbers. The possibilities are endless, and it’s always fun to try new things.

vegan food prep

Bring some variety to your table with this Satay Tofu Noodle Meal Prep

Not in the mood for rice noodles? Switch it up with other types of noodles, such as soba, udon, or whole grain for a different texture and flavor. You can also add different types of vegetables or herbs to the dish for added texture and taste. Experiment with different combinations, and find your new favorite.

Health Benefits

Say goodbye to heavy and greasy satay, and hello to this vegan Satay Tofu Noodle Meal. This dish is a healthier option compared to traditional meat-based satay. It’s lower in fat, cholesterol, and saturated fat, making it a great option for those looking to maintain a healthy diet. Plus, it’s a great source of plant-based protein.

Vegan Satay Tofu Noodle Meal Prep 4

Going gluten-free?

No problem! Use gluten-free soy sauce and gluten-free ingredients and opt for gluten-free noodles such as rice noodles or vermicelli noodles.

Going gluten-free doesn’t mean you have to miss out on a delicious satay tofu noodle meal! Simply swap out the traditional soy sauce for gluten-free options and use gluten-free ingredients. For a gluten-free twist on noodles, try using rice noodles or vermicelli noodles instead

Satay Tofu Noodle Meal Prep

This satay inspired noodle salad is perfect for vegan meal prep. It's healthy, packed with over 30g of protein per serving, and tastes AMAZING! Prep ahead and enjoy this delicious meal all week long.
Total Time35 mins
Course: Lunch, Main, Main Course, Salad
Cuisine: American, Asian, Fusion, Thai, Vegan
Keyword: healthy vegan meal prep, high protein vegan meal, high protein vegan meal prep, peanut tofu satay, satay tofu noodle dish, satay tofu noodle salad, vegan meal prep, vegan peanut thai noodles, vegan thai noodle salad, vegan tofu noodle salad
Servings: 4 meals


Crispy Tofu

  • 2 bricks extra firm tofu, pressed
  • 1 tbsp cornstarch
  • 2 tbsp soy sauce
  • 1 tbsp extra virgin olive oil

Veggies & Noodles

  • 1 nest rice noodles
  • 1/4 head red cabbage, grated
  • 1 large carrot, grated
  • 1 handful cherry tomatoes, cut in half
  • 1/2 cup cooked edamame beans


  • 3 heaping tbsp all natural peanut butter
  • 3 tbsp agave
  • 2 tbsp soy sauce or tamari
  • 2 tbsp rice vinegar
  • 1 lime juiced
  • 2 tbsp sriracha (optional, adjust to your heat preference)
  • water to loosen


  • 3 tbsp crushed, salted peanuts
  • 1 tbsp sesame seeds
  • chopped cilantro (optional)


  • First, prepare the crispy tofu. Cut tofu into cubes and toss in the cornstarch, olive oil and soy sauce. Air fry at 390 for 12 minutes flipping halfway or bake at 400 degrees for 30 minutes flipping halfway.
  • Cook your rice noodles and edamame beans according to the package instructions.
  • While the tofu is baking, and the noodles are boiling, prepare the satay sauce. Add peanut butter, lime juice, soy sauce, rice vinegar, agave, and sriracha into a mason jar. Shake until ingredients are well combined then add 1-2 tbsp of water at a time to loosen the sauce. You want it to be creamy, but to still run off the spoon.
  • Keep the crushed peanuts, sesame seeds and cilantro in separate containers, and top each meal right before serving.
  • Finally, assemble your meals by dividing all ingredients into 4 separate containers. Top with the peanut satay sauce, place lids on your containers and store in the fridge. Enjoy!


This recipe makes 4 high-protein vegan meals. This tofu noodle salad is perfect for lunch, dinner or a post-workout vegan meal. The amount of tofu, veggies, and noodles can be slightly adjusted to suit your personal preference. 
This recipe is packed with fiber, plant diversity and over 30 grams of protein per serving! If you want less tofu, just use 1 brick instead of 2. 
Agave can be substituted with your favourite sweetener. Maple syrup or honey (if you eat it) can be used instead. 
I used long flat rice noodles for mine as I believe they pair best with this dish. After cooking your rice noodles, rinse them in cold water to prevent sticking. You can substitute the rice noodles for vermicelli noodles, glass noodles, whole grain noodles, or even rice! 


In conclusion, the Satay Tofu Noodle Meal Prep recipe is a delicious, healthy, and easy-to-prepare dish that’s perfect for meal prepping. With its combination of protein-packed tofu, satay sauce, and noodles, it’s sure to keep you full and satisfied throughout the day. The dish is also highly customizable, allowing you to add your own favorite vegetables and spices to make it your own. Plus, it can be made in advance, so you can have a healthy, delicious lunch ready to go at any time. Give it a try and enjoy the rich flavors and satisfying textures of this vegan meal prep recipe. And don’t forget to play around with ingredients and make it your own. Happy Vegan Meal Prepping!

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