Sesame Tofu Poke Bowl

If you’ve ever gazed longingly at a colourful poke counter but then wondered how to recreate that same freshness (and crunch) at home—without wrestling a toddler or compromising on nutrition—this Sesame Tofu Poke Bowl is your answer.

This recipe leans on crisp, sesame-coated tofu cubes, jewel-bright mango, silky ribbons of carrot and creamy avocado, all nestled on a bed of fluffy basmati rice and finished with a punchy soy-sesame dressing.

It’s simple enough for a mid-week lunch yet impressive enough for weekend entertaining, and—crucially—it’s built around whole-food ingredients that leave you feeling energised rather than sluggish.

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Ingredients You’ll Need

Here’s a list of everything you’ll need to make this Sesame Tofu Poke Bowl recipe:

• 200 g tofu
• 1 tbsp plain flour
• ½ tsp garlic powder
• ½ tsp onion powder
• 100 ml milk of preference
• 2 tbsp white sesame seeds
• ½ avocado
• 1 carrot
• 80 g mango
• 75 g dried basmati rice
• ½ tbsp soy sauce
• ½ tbsp sesame oil
• ½ tsp rice vinegar

Choosing the Right Tofu for Crunch

Not all tofu is created equal, and when the goal is a golden, shatteringly crisp coat, firmness matters.

Opt for firm or extra-firm tofu so it can hold its shape during the dredging process.

Pressing is optional here—the quick double dip in seasoned flour and milk adds a protective layer—yet blotting away surface moisture with kitchen paper will help the sesame seeds cling more faithfully.

Air-frying at 190 °C mimics deep frying but with minimal oil, producing that coveted crunch minus the heavy after-feel.

The sesame seed jacket also provides plant-based protein, fibre and heart-healthy fats, elevating tofu from ‘bland block’ to star attraction.

Balancing Flavours: Sweet, Savoury and Tangy

Great poke is all about contrast: something savoury, something sweet, something tangy.

Here, soy sauce delivers umami depth, while sesame oil layers in a toasty perfume that makes every mouthful smell like a stroll through a night-market stall.

A splash of rice vinegar pulls the dressing into balance, lending gentle acidity that brightens the mango’s natural sugars and offsets the richness of avocado.

When these elements meet in the bowl, each forkful offers a tiny flavour journey—exactly what keeps you returning to poke bowls again and again.

The Nutritional Power of Poke Bowls

From a nutrition perspective, this sesame tofu poke bowl covers multiple bases.

Tofu provides a complete plant protein source, including all nine essential amino acids—ideal for muscle repair and satiety.

Carrot ribbons supply beta-carotene, contributing to vitamin A intake, while avocado brings monounsaturated fats that support brain and heart health.

Mango isn’t just there for tropical charm; it offers vitamin C and gut-friendly fibre.

Even the sesame seeds work overtime, adding calcium, magnesium and a subtle crunch that prevents textural monotony.

Pair everything with basmati rice for a slow-release carbohydrate, and you’ve got a balanced macro profile that fuels busy days.

Customising Your Bowl for Family Mealtimes

One reason I adore poke-style meals is the ‘mix-and-match’ potential—perfect for families with different taste buds.

If your little one isn’t quite on board with raw carrot strips, swap in steamed edamame or sweetcorn kernels.

No mango in the fruit bowl? Try pineapple or even roasted butternut cubes for a UK-winter twist.

The dressing doubles up as a marinade for cooked chicken strips, should your partner crave a meatier topping.

And because each component is prepped separately, everyone at the table can assemble their own masterpiece, reducing dinnertime negotiations (“but I don’t like avocado!”).

Why Sesame Seeds Are More Than Just a Garnish

Those tiny ivory seeds deliver more than Instagram-ready speckles.

Sesame seeds contain sesamin and sesamolin—lignans linked to antioxidant benefits.

When toasted (or exposed to the high heat of an air-fryer), their natural oils release an irresistible nuttiness that amplifies the sesame oil in the dressing.

From a textural standpoint, they transform tofu’s exterior into a crackly crust that contrasts beautifully with the soft rice and buttery avocado.

How to Make This Sesame Tofu Poke Bowl Recipe

Step 1: Set Up a Dredging Station

Cut the tofu into neat 1-inch cubes. Arrange three shallow plates:

1. Plate A: pour in the milk.
2. Plate B: whisk together flour, garlic powder and onion powder.
3. Plate C: scatter the sesame seeds in an even layer.

Step 2: Coat the Tofu

Working one cube at a time, dip tofu into milk, roll in the seasoned flour, return briefly to the milk, then press each side into sesame seeds until totally covered.

Repeat until all cubes resemble miniature sesame-coated parcels.

Step 3: Air-Fry to Golden Perfection

Place the coated tofu cubes into an air-fryer basket in a single layer.

Cook at 190 °C for about 15 minutes, shaking halfway, until the sesame crust is deeply golden and audibly crisp. (Oven users can bake on a lined tray, turning once for even colouring.)

Step 4: Cook the Basmati Rice

Bring a saucepan of water to the boil and cook the rice according to packet guidance.

Once tender, drain thoroughly and fluff with a fork to prevent clumping.

Step 5: Prepare Fresh Topping

Use a vegetable peeler to create long carrot ribbons.

Halve the avocado, remove the stone, peel away the skin and slice into 3 mm segments.

Cube the mango into bite-sized jewels.

Step 6: Whisk the Dressing

In a small dish, combine soy sauce, sesame oil and rice vinegar.

Stir until the liquids emulsify into a glossy sauce.

Step 7: Assemble the Bowl

Spoon a mound of rice into the base of your bowl.

Arrange carrot ribbons, avocado slices, mango chunks and sesame tofu in attractive segments.

Drizzle over the soy-sesame dressing, then scatter extra sesame seeds or chilli flakes if you fancy a kick.

Dive in while the tofu is still warm for maximum crunch.

Frequently Asked Questions

Can I bake the tofu instead of air-frying?

Yes, baking works well.

Arrange coated cubes on a lined tray, mist lightly with oil and bake in a hot oven, turning once for even browning, until the sesame crust feels crisp.

Which milk is best for the dredge?

Any unsweetened milk—dairy, soy, almond or oat—will help the flour and seeds adhere.

Avoid sweetened varieties, which could caramelise too quickly and alter the flavour.

Can I meal-prep the components separately?

Absolutely. Cook the tofu and rice, chop the veg, and store each element in its own container.

Assemble just before eating to preserve the tofu’s crunch and the vegetables’ freshness.

Is there a gluten-free substitute for plain flour?

Use a fine rice flour or cornflour in the dredging plate.

Both create a similarly light, crisp coating once air-fried.

Pair this with tamari instead of soy sauce to keep the whole bowl gluten-free.

How can I boost the protein even further?

Double the tofu quantity or stir cooked edamame beans through the rice.

Quinoa is another option, replacing basmati to lift both protein and fibre levels.

What can I use if I’m out of sesame oil?

A neutral oil plus an extra teaspoon of toasted sesame seeds in the dressing will echo the flavour.

Peanut oil also provides a complementary nutty aroma.

Does the mango have to be fresh?

Fresh mango offers the best texture, but defrosted frozen mango cubes work in a pinch.

Pat them dry so the bowl doesn’t become watery.

And that’s it for this Sesame Tofu Poke Bowl recipe. You can find the whole thing on a handy recipe card just below, so be sure to Pin it for later!

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