Ultimate Vegan Keto Buddha Bowl – Nutrient-Dense & Satisfying Low-Carb Plant Power

Ultimate Vegan Keto Buddha Bowl – Nutrient-Dense & Satisfying Low-Carb Plant Power

Ever wondered if you can actually feel satisfied and energized on a vegan keto diet?

I get it. You’re probably thinking, “How do I pack enough protein and healthy fats into one meal without grains or legumes?” This vegan keto buddha bowl recipe solves that puzzle perfectly.

KEY INFO

Prep time: 20 minutes
Cook time: 30 minutes
Total time: 50 minutes
Servings: 3-4 generous bowls
Difficulty level: Moderate
Dietary tags: Vegan, Ketogenic, Gluten-Free, Dairy-Free

EQUIPMENT NEEDED

Essential tools:

• Sharp knife and cutting board
• 2 large baking sheets
• Mixing bowls
• Large skillet or sauté pan
• Parchment paper

Simple alternatives:

• Use pre-riced cauliflower instead of food processor
• Heavy books instead of tofu press
• Pre-cut vegetables to save time

INGREDIENTS

Main Components:

• 400g (14 oz) firm tofu, pressed and cubed
• 1 medium head cauliflower, riced (about 500g/2 cups)
• 225g (½ lb) Brussels sprouts, halved
• 225g (½ lb) cherry tomatoes, halved
• 1 medium avocado, sliced
• 60g (2 cups) fresh arugula
• 150g (1 cup) broccoli florets
• ½ red onion, thinly sliced
• 75g (½ cup) red cabbage, shredded
• 15g (1 tbsp) sunflower seeds

Seasonings & Oil:

• 45ml (3 tbsp) avocado oil, divided
• 30ml (2 tbsp) coconut aminos [tamari works too]
• 5g (1 tsp) turmeric
• 5g (1 tsp) chili powder
• 5g (1 tsp) ground cumin
• 5g (1 tsp) garlic powder
• 2.5g (½ tsp) sea salt
• Fresh black pepper to taste
• Fresh parsley for garnish

METHOD

1. Press tofu between clean kitchen towels for 15 minutes to remove excess moisture.
2. Preheat oven to 200°C (400°F) and line two baking sheets with parchment paper.
3. Cube pressed tofu into 2cm pieces and toss with 15ml (1 tbsp) avocado oil, coconut aminos, turmeric, and half the garlic powder.
4. In a separate bowl, combine Brussels sprouts, broccoli, and cherry tomatoes with remaining oil and seasonings.
5. Spread tofu on one baking sheet, vegetables on another. Roast for 25-30 minutes, flipping halfway through.
6. While everything roasts, pulse cauliflower florets in food processor until rice-like texture forms.
7. Heat large skillet over medium heat. Sauté cauliflower rice for 4-5 minutes until just tender.
8. Massage arugula with a pinch of salt and squeeze of lemon until leaves soften slightly.
9. Check roasted items: tofu should be golden and slightly crispy, vegetables caramelized with tender centers.
10. Build your bowls: Start with massaged greens, add warm cauliflower rice, then arrange roasted vegetables and tofu on top.
11. Finish with fresh avocado slices, raw red onion, shredded cabbage, and sunflower seeds.
12. Garnish with fresh parsley and serve immediately while components are still warm.

CRUCIAL TIPS

• Don’t skip pressing the tofu – soggy tofu ruins the whole bowl’s texture
• Flip everything halfway through roasting – ensures even browning and prevents burning
• Massage your greens – this breaks down tough fibers and makes them more digestible
• Keep components separate until serving – prevents wilting and maintains distinct flavors

STORAGE & VARIATIONS

Storage instructions:

Store components separately in airtight containers for up to 3 days. Reheat roasted items in oven for best texture.

Scaling tips:

Double recipe easily – just use extra baking sheets and don’t overcrowd them.

Common mistakes to avoid:

• Overcrowding vegetables leads to steaming instead of roasting
• Adding avocado too early makes it mushy
• Skipping the tofu marinade time results in bland protein

Delicious variations:

• Mediterranean twist: Add olives, sun-dried tomatoes, and tahini dressing
• Asian-inspired: Use sesame oil, ginger, and top with nori flakes
• Spicy version: Add jalapeños and sriracha-based sauce
• Protein swap: Replace tofu with tempeh or hemp hearts

This vegan keto buddha bowl recipe has become my go-to when I need something satisfying that won’t kick me out of ketosis. The combination of crispy tofu, caramelized vegetables, and fresh greens creates incredible texture contrast that keeps every bite interesting.

I’ve served this to skeptical omnivores who couldn’t believe how filling and flavorful a plant-based, low-carb meal could be. The secret is in the roasting technique – those golden edges on the Brussels sprouts and the crispy tofu exterior make all the difference.

Trust me, once you master this formula, you’ll find yourself creating endless variations based on whatever vegetables you have on hand.