Tofu Poke – Vegetarian Poke Bowl Recipe

Tofu poke proves you don’t need fish to enjoy poke’s bold, satisfying flavors. Made with firm tofu that’s been pressed and marinated, this vegetarian version delivers the same umami punch, the same sesame-soy goodness, and the same poke bowl experience—just plant-based.

Making Tofu Work for Poke

The secret to great tofu poke is texture. You want firm cubes that hold their shape and have enough density to feel satisfying. This means:

1. Use extra-firm tofu: Soft or silken tofu will fall apart. Extra-firm is essential.
2. Press the tofu: Removing excess water allows the marinade to penetrate and improves texture.
3. Cut into proper cubes: Uniform pieces look better and marinate evenly.

Some people like to lightly freeze and thaw their tofu first—this creates a chewier, more “meaty” texture that some find closer to fish. For another unique texture in a poke bowl, check out our Tako Poke with its satisfying chew.

Pressing Your Tofu

To press tofu:

1. Drain the tofu and wrap in clean kitchen towels or paper towels
2. Place on a plate with another plate on top
3. Add weight (canned goods, books, etc.)
4. Let sit 20-30 minutes, changing towels if needed

Or use a tofu press if you have one—much easier.

Ingredients

• 14 oz extra-firm tofu, pressed and cubed
• 3 tablespoons soy sauce
• 1 tablespoon sesame oil
• 1 teaspoon rice vinegar
• 1 teaspoon sriracha or chili garlic sauce
• 1/2 teaspoon sugar
• 2 green onions, sliced
• 1/4 cup diced cucumber
• 1 tablespoon sesame seeds
• 1/4 cup edamame, shelled
• Avocado for serving
• Nori strips for garnish

Instructions

1. Press the tofu: Press for at least 20 minutes to remove excess moisture.
2. Cube the tofu: Cut into 1/2 to 3/4-inch cubes.
3. Make the marinade: Whisk together soy sauce, sesame oil, rice vinegar, sriracha, and sugar until sugar dissolves.
4. Marinate: Place tofu cubes in a bowl and pour marinade over. Gently toss to coat. Let marinate at least 30 minutes (or up to overnight in the refrigerator).

5. Add vegetables: Add green onions, cucumber, and edamame to the marinated tofu.
6. Garnish: Sprinkle with sesame seeds and nori strips.
7. Serve: Enjoy over rice or greens, topped with sliced avocado.

Marinating Tips

Unlike fish poke, tofu poke benefits from longer marination:

• 30 minutes: Light flavor, good if you’re in a hurry
• 2-4 hours: Better penetration, more flavorful
• Overnight: Deep flavor throughout, best results

Toss the tofu occasionally while marinating to ensure even coverage.

Variations

• Crispy Tofu Poke: Pan-fry the cubed tofu until golden before marinating for added texture
• Spicy Tofu Poke: Add spicy mayo and jalapeño
• Tropical Tofu Poke: Add mango, pineapple, and macadamia nuts
• Smoked Tofu Poke: Use smoked tofu for deeper flavor
• Sesame Ginger: For a bright, zingy dressing, try our Sesame Ginger Poke approach

Building a Tofu Poke Bowl

Layer your tofu poke over:

• Sushi rice, brown rice, or quinoa
• Shredded purple cabbage
• Cucumber slices
• Shelled edamame
• Pickled ginger
• Avocado
• Seaweed salad
• Crispy wonton strips
• Drizzle of sriracha mayo or ponzu
• Furikake or everything bagel seasoning

Whether you’re vegetarian, vegan (skip the mayo), or just looking to eat less fish, tofu poke delivers all the flavors you love in a plant-powered package. Stock up on soy sauce, sesame oil, and other marinade staples with our essential Hawaiian pantry ingredients guide.

This recipe is part of our Complete Guide to Hawaiian Poke. Discover all our poke varieties!