Crispy Tofu Katsu Bowl: High-Protein, Plant-Based Power for Weight Management
A crispy, golden tofu katsu served over rice with fresh edamame and cucumber, finished with a tangy sauce. Perfect for a plant-based protein boost and quick meal!
Looking for a dinner that’s fast, high in protein, and actually satisfying?
This Crispy Tofu Katsu Bowl hits all the right notes — with a golden-crusted tofu, a flavorful sauce, and nourishing ingredients that support both your energy and your goals.
Whether you’re focusing on weight management, balanced nutrition, or just want to feel good about what’s on your plate, this recipe delivers.
And yes, it’s totally plant-based and packed with 19g of protein per serving!
Let’s dive in.
The Power of Protein (Even in Plant-Based Meals!)
Protein plays a crucial role in every diet, not just for muscle building but also for fat loss, satiety, and daily energy.
The beauty of this recipe?
It combines plant-based goodness with serious protein power — giving you that feeling of fullness while nourishing your body from the inside out.
✔️ Supports muscle maintenance
✔️ Keeps you feeling fuller, longer
✔️ Helps manage cravings
✔️ Provides steady energy throughout your day
Crispy Tofu Katsu Bowl Recipe
Servings: 1
Prep Time: 15 minutes
Cook Time: 12 minutes
Nutrition (per serving):
- Calories: 443 kcal
- Protein: 19g
- Fat: 12g
- Carbs: 55g
Ingredients
For the Tofu:
✔️ 1 Block (350g) Firm Tofu
✔️ 1 cup Panko breadcrumbs
✔️ 1 tsp Japanese Curry Powder
✔️ Pinch of salt
✔️ ¼ cup Plant Milk
✔️ 2 Tbsp Flour
For the Sauce:
✔️ ¼ cup Ketchup
✔️ 3 Tbsp Soy Sauce
✔️ ½ cup Vegan Hoisin sauce
For the Bowl:
✔️ 2 cups cooked sushi rice
✔️ 1 cup steamed Edamame
✔️ 1 Persian Cucumber, diced
✔️ 2 Spring Onions, sliced
✔️ 1 Tbsp Sesame seeds
Instructions
Step 1:
Slice the tofu into four even slabs, then press with paper towel to remove any excess moisture.
Step 2:
In one bowl, whisk together the plant milk and flour to create a smooth batter.
Step 3:
In a second bowl, combine the panko breadcrumbs, Japanese curry powder, and a pinch of salt.
Step 4:
Dip each tofu slice into the batter, ensuring it’s fully coated. Then press it into the panko mixture until completely covered.
Step 5:
Place the coated tofu into the air fryer in a single layer. Lightly spray with olive oil and cook at 200°C (392°F) for about 10–12 minutes, flipping halfway, until golden brown and crispy.
Step 6:
Mix the ketchup, soy sauce, and hoisin sauce in a small bowl. Stir well — that’s your sauce!
Step 7:
Assemble your bowl: start with a generous scoop of sushi rice. Add the steamed edamame, diced cucumber, and sliced spring onions. Top with the crispy tofu katsu. Drizzle the sauce over and finish with a sprinkle of sesame seeds for the final touch!
Watch the Full Recipe Video
Prefer to follow along step by step?
Check out the full recipe video here:
Learn how to make this crispy, high-protein Tofu Katsu Bowl with fresh ingredients and bold flavors. Perfect for a quick, plant-based meal!
Make Protein Easy — Every Day!
This is just a taste of what’s possible inside your healthy routine.
Inside the Weight Management & Longevity Club, you get:
✔️ Monthly high-protein recipe books
✔️ Fat loss meal plans + shopping lists
✔️ Lifestyle video courses on stress, sleep & habits
✔️ Step-by-step guidance designed for real life
First 7 days are free — then just $14/month.
Take a look at everything you get as a member!
➡️ Explore the Weight Management & Longevity Club
Weight Management & Longevity Club
Inside your private portal, you’ll get expert tools to make healthy eating easy and effective:
✔️ Monthly high-protein recipe books
✔️ Fat loss meal plans + shopping lists
✔️ Lifestyle video courses on stress, sleep & habits
✔️ Step-by-step guidance designed for real life
First 7 days are free — then just $14/month.