Vegetarian Pineapple Poke Bowls

These Vegetarian Poke Bowls are a refreshing, meatless take on this wildly popular and ultra-refreshing Hawaiian dish, complete with marinated tofu!

These Vegetarian Poke Bowls are a refreshing, meatless take on this wildly popular and ultra-refreshing Hawaiian dish, complete with marinated tofu!

I’m in the family-coming-in-for-weekend-so-clean-like-your-life-depends-on-it mode. The tulip-man likens this side of me to a headless chicken, running about with no clear direction, poor chicken. But yes, our little American family is convening in Holland to celebrate the 4th, and I’ve been bustling about with cleaning (so as to give the impression that their child is, in fact, now an adult), stocking the fridge with zucchini for dad, and trying to figure out how I’ll entertain everyone in this typically dreary Dutch weather.

But amidst the chaos, I’m really just so excited. My sister is flying in from Hawaii, where she’s lived for a few years. And when flights to each other take an upwards of 24 hours, you make your trips worth it (i.e. staying up late watching movies and eating stroopwafels, Eurail-ing around Southern France for a few days, anything is possible in the coming month!)

These Vegetarian Poke Bowls are a refreshing, meatless take on this wildly popular and ultra-refreshing Hawaiian dish, complete with marinated tofu!

Our recipe today, like many of the recipes this week, is inspired by Hawaii. Poke bowls, a longtime staple in Hawaiian cuisine, just began making a debut on the mainland. Traditionally made with raw ahi tuna, poke bowls are like the island cousin of the equally popular Buddha bowl. Spoon in some rice, top with fresh, local fruits and veggies, and throw in marinated raw fish.

But today, we’re making this sans fish, replacing the ahi with tofu! There’s zero, that’s right, none point none, cooking involved in these vegetarian poke bowls, which is great if you’re feeling lazy and want to mask that with “it’s too hot to cook”. Really, we don’t judge here. And no cooking means less dishes, which means more time for sunshine and enjoying this long weekend! I hope you have a really great long weekend full of good food and plenty of ‘MERICA, and I’ll see you back here next week for the introduction of our new spotlight ingredient, strawberries!

Vegetarian Pineapple Poke BowlsVegetarian Pineapple Poke BowlsVegetarian Pineapple Poke Bowls

And can we just talk about how I finally learned how to use chopsticks? After a few days of embarrassingly asking for a fork in Southeast Asia, I just decided to go for it. Is learning to eat with chopsticks one of those steps towards adulthood? Am I a bit closer to being a real grown up now? Okay, that’s all, we can go back to these Vegetarian Poke Bowls now.

Vegetarian Pineapple Poke BowlsVegetarian Pineapple Poke Bowls

Vegetarian Pineapple Poke Bowls
5 from 4 votes

Pineapple Vegetarian Poke Bowls

These Vegetarian Poke Bowls are a refreshing, meatless take on this wildly popular and ultra-refreshing Hawaiian dish, complete with marinated tofu!

Course Main Dishes, Salads, Side Dishes
Diet Dairy-Free, Gluten-Free, Vegan, Vegetarian
Occasion 4th of July, Birthdays, Cinco de Mayo
Time 30 minutes or less
Prep Time 25 minutes
Total Time 25 minutes
Servings 3 people
Calories 580 kcal
Author Live Eat Learn



  • 1 14 oz block of firm tofu 400 g
  • ¼ cup sesame oil 60 mL
  • ¼ cup soy sauce 60 mL
  • 2 Tbsp pineapple juice 30 mL
  • 1 Tbsp rice vinegar 15 mL
  • 1 tsp freshly grated ginger
  • 1 tsp sesame seeds
  • ¼ tsp chili garlic sauce or ½ tsp sriracha + ½ clove garlic
  • The juice + zest of 1 lime


  • 1 cup chopped pineapple 180 g
  • 1 avocado sliced
  • Juice of 1 lime
  • ½ cup sliced cucumber 120 g
  • 1 carrot shredded
  • 2 cups cooked rice 390 g, white or brown

For serving

  • ½ red fresno chili* seeded and sliced
  • 1 slice lime
  • Chopped chives
  • Sesame seeds


  1. Cut tofu into ½ inch (1.2 cm) thick slabs and set on a few layers of paper towels. Cover with a few more paper towels and set a heavy plate on top to press out excess moisture.
  2. Meanwhile, whisk to combine the remaining “Tofu” ingredients to create a marinade. Taste and adjust to your level of spiciness.
  3. Dice up tofu into ½ inch cubes (the smaller they are, the more flavor they absorb). Gently combine tofu with marinade and set in refrigerator until everything else is ready.
  4. Get your rice cooking and prepare “Bowls” ingredients. Drizzle the juice of 1 lime onto avocado slices to keep them from browning.
  5. To assemble, spoon rice into 2 or 3 serving bowls. Evenly top with pineapple, avocado, cucumber, carrot, and marinated tofu. Drizzle with remaining marinade and garnish with sliced chili pepper, a slice of lime, chopped chives, and/or sesame seeds.


Nutrition Facts
Pineapple Vegetarian Poke Bowls
Amount Per Serving (1 serving)
Calories 580 Calories from Fat 339
% Daily Value*
Total Fat 37.7g 58%
Sodium 1236mg 52%
Total Carbohydrates 49.6g 17%
Dietary Fiber 8.6g 34%
Protein 16.9g 34%
* Percent Daily Values are based on a 2000 calorie diet.

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Comments (9)

  1. Klauss says:

    Personally, I’m not familiar with the Hawaiian cuisine, but I think I would have liked the combination of tofu and pineapple.

  2. Sarah says:

    So, I love pineapple. I love Poke. And while I’ve never had tofu {gasp!}, I’d be willing to try because this dish sounds THAT amazing!!

  3. Priya says:

    ooh! This poke bowls looks so colourful and scrumptious!

  4. Immaculate says:

    These look INSANELY GOOD! Pineapples is one of my favorite fruit. Grew up eating them like crazy. Can’t wait to try this out . Thanks for sharing!!!

    1. Sarah says:

      Thanks so much! Let me know how it goes 🙂

  5. Aish says:

    I was always thinking, what poke bowls mean. Now I know. Thanks for a visually stunning post.

  6. Leah says:

    I love this recipe and am planning on sharing it with a friend, the one thing I’m going to add is the nori strips, or dried seaweed. It adds a nice crunch and gives the bowl a little more Island flavor ;D

    1. Sarah says:

      That’s such a great idea, Leah!! I have some nori leftover from (my sad attempt at) homemade sushi. Now I know what I’ll do with it! 🙂

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