Buffalo Tofu Bowls with Caramelized Onion Hummus

Buffalo Tofu Bowls with Caramelized Onion Hummus

Move over ranch dressing! Caramelized onion hummus is the perfect way to cool off these slightly-spicy buffalo tofu bowls.

Disclosure: I received free samples of Sabra mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by Sabra and am eligible to win prizes associated with the contest. I was not compensated for my time.

Buffalo tofu bowls are a flavor-packed way to eat more meatless meals

If you’ve been following the blog, then you know I’ve been trying to incorporate more plant-based proteins into our meals lately.

Some benefits of incorporating more meatless meals into your regular rotation include:

  • Prevention of many chronic diseases
  • Increased fiber, vitamins, and minerals
  • Often lower in saturated fat
  • Encourages more creativity in the kitchen

Personally, I’ve found that incorporating more plant-based meals has given me more energy (no more feeling like a nap after lunch) and gotten me out of my food comfort zone.

While Meatless Monday is a popular way for people to start eating more plant-based foods, it’s all about what fits best into your lifestyle.

I personally started out doing vegetarian lunches with meat at dinner, but lately I’ve gone to all vegetarian meals at home then enjoying meat or fish when we go out to eat or over to a friend’s house for dinner.

It doesn’t have to be all or nothing!

And these warmer summer months is the perfect time to start upping your plant-based meals game as so many fruits and vegetables are in season.

Buffalo Tofu Bowls with Caramelized Onion Hummus

Vegetarian protein options

One question that I often get about meatless meals is what protein sources to use.

I recommend starting with foods that you and your family are already familiar with, like beans, lentils, or quinoa.

And then once you get used to not having meat, start experimenting with soy-based proteins like tofu, tempeh, and edamame.

There are many more great vegetarian protein sources out there, but one of my favorites that many people forget is a protein is hummus.

Sabra hummus is a plant-based protein option

Sabra Hummus is a plant-based protein source that you can find in pretty much any large grocery store.

Not only is it easy to find, but Sabra Hummus comes in more than a dozen flavors making it easy to satisfy everyone in your household.

While you can go the obvious route by using hummus to dip veggies into, I encourage you to think outside of the box and use it in a variety of dishes.

Seriously, Sabra Hummus is so versatile and, most importantly, smooth, creamy and delicious!

These buffalo tofu bowls are a meatless way to satisfy buffalo sauce cravings

This recipe was inspired by my buffalo lentil “meatballs.”

While buffalo sauce usually means ranch or blue cheese dressing, I wanted an option that would have healthier fats and a little protein boost, while still being creamy and help to cool off the spiciness.

Enter in hummus. Or more specifically Sabra’s Caramelized Onion Hummus.

Oh my word. Yes, you can use any flavor of hummus that you think would go well with the buffalo sauce, but the slight sweetness of the caramelized onion goes just so perfectly with the spicy buffalo sauce.

Do me a favor and give it a try – I promise you’ll love it!

What you’ll need

These buffalo tofu bowls are a type of grain bowl, which means you’re basically just combining a grain, protein, vegetable, and sauce.

  • Whole grain of choice, such as brown rice, quinoa, barley, or faro
  • Extra-firm tofu
  • Broccoli 
  • Olive oil
  • Salt and pepper 
  • Buffalo hot sauce
  • Butter (or coconut oil for vegan)
  • Sabra Caramelized Onion Hummus

Ingredient substitutions

If you can’t stand tofu, other chickpeas or my lentil “meatballs” would be great alternatives.

For the veggies, I think cauliflower, brussels sprouts, and/or carrots would also work really well.

To make this recipe vegan, swap out the butter for coconut oil or a vegan butter substitute.

More flavor-packed meatless recipes

Buffalo Tofu Bowls with Caramelized Onion Hummus

Buffalo Tofu Bowls with Caramelized Onion Hummus

Move over ranch dressing! Caramelized onion hummus is the perfect way to cool off these slightly-spicy buffalo tofu bowls.
Prep Time10 mins
Cook Time18 mins
Total Time28 mins
Course: Main Course
Cuisine: American
Keyword: Buffalo Sauce, Hummus, Tofu, Vegetarian
Servings: 4
Calories: 467kcal
Author: Kelli


  • 1 cup uncooked grain of choice rice, quinoa, barley, farro, etc.
  • 1 15- oz package extra-firm tofu
  • 1 large head of broccoli or 2 small
  • 1.5 Tbsp olive oil
  • Salt and pepper to taste
  • ½ cup buffalo hot sauce
  • 2 Tbsp unsalted butter melted
  • ½ cup – 1 cup Sabra Caramelized Onion Hummus


  • Prepare grain of choice per package instructions.
  • While grain is cooking, drain water from tofu and wrap tofu block in paper towels. Place wrapped tofu on a cutting board and place a heavy object on top to press any remaining water out. Let the tofu press while the oven preheats.
  • Preheat oven to 425F and line large baking sheet with parchment paper.
  • Cut broccoli into florets and place on one side of the baking sheet. Drizzle with half of the olive oil and sprinkle with salt and pepper.
  • Once oven is pre-heated, unwrap tofu and cut into cubes. Place tofu cubes on other side of baking sheet and drizzle with remaining olive oil and sprinkle with salt and pepper. Place baking sheet in oven and cook for 15-18 minutes. About half way through, flip tofu and stir broccoli. Continue roasting until tofu is slightly browned and broccoli has a light char (you don’t want it to burn!).
  • While tofu and broccoli are roasting, prepare buffalo sauce by melting butter either in the microwave or in a saucepan on the stove. If using the microwave, use a bowl large enough to eventually add the tofu to. Once butter has melted, stir in buffalo hot sauce. Set aside.
  • Once tofu and broccoli are cooked, remove from oven and place tofu in saucepan or bowl with prepared buffalo sauce. Toss to evenly coat.
  • Begin assembling bowls by evenly distributing rice, broccoli, and buffalo tofu between four bowls. Top each bowl with 2-4 tablespoons of Sabra Caramelized Onion Hummus. Enjoy!


Nutrition for 1/4 of recipe (based on white rice and 2 Tbsp hummus per bowl): 467 calories, 6 g saturated fat, 57 g carbohydrate, 7 g fiber, 20 g protein *note nutrition will vary based on type of grain used
Buffalo Tofu Bowls with Caramelized Onion Hummus pinterest image

Add a comment


  • SErena AvatarSErena5 years ago

    Now this is a flavor combo I could get behind!

    • The Healthy Toast AvatarThe Healthy Toast5 years ago

      Thanks Serena 🙂 hope you give it a try!

  • Brittany Poulson AvatarBrittany Poulson5 years ago

    Looks like such a flavorful meal!

    • The Healthy Toast AvatarThe Healthy Toast5 years ago

      Thanks Brittany! It’s packed with flavor but surprisingly nothing is too overpowering

  • Deanna AvatarDeanna5 years ago

    These look so flavorful- makes me want to try tofu again 🙂

    • The Healthy Toast AvatarThe Healthy Toast5 years ago

      Thanks Deanna! Buffalo sauce on almost anything is a win 😉

  • About Kelli McGrane Headshot

    I’m Kelli MS, RD, and my mission is to prove that eating healthier doesn’t have to be complicated or restrictive. Follow along to learn more about food and cooking, with an emphasis on breakfast and sweet treats!

    About Kelli McGrane Headshot

    Welcome to The Healthy Toast!

    Here you’ll find realistic healthy recipes designed by a registered dietitian with your busy lifestyle in mind.

    Whether you’re a busy professional or new mom, the goal of The Healthy Toast is to provide you with the recipes and nutrition info you need to live your healthiest life, even when life gets crazy. As I’m a firm believer in a whole-foods, non-diet approach, I hope my website shows that good nutrition doesn’t have to be complicated or restrictive. 

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