Recipe description
July 9, 2026
Tofu Pineapple Sweet Chili Pokebowl
Tofu Pineapple Sweet Chili Pokebowl fuels gentle digestion and variety.
92%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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We found the following allergens in the recipe ingredients: soy, sulfites
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Takes about 2 minutes.
Why this recipe fits you
- High in fiber from vegetables and fruit.
- Includes colorful plant foods that support dietary diversity.
- Balanced plant-protein from tofu with polyphenol-rich pineapple.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Tofu
200
grams
Pineapple
1
bowl
sweet chili sauce
4
tablespoon
cooked brown rice
1
cup
Capsicum, green
1
piece
Carrot
1
piece
Coriander
2
tablespoon
Instructions
1
Start by cooking the brown rice according to package instructions.
2
While the rice is cooking, prepare the tofu by pressing and then cutting it into cubes.
3
Heat a non-stick pan over medium heat and lightly sauté the tofu until golden brown.
4
Chop the green capsicum and carrot into thin strips.
5
Once the tofu is cooked, add the sweet chili sauce and mix well.
6
Serve the tofu over the cooked brown rice and top with chopped pineapple, green capsicum, coriander, and carrot.
7
Enjoy your colorful Tofu Pineapple Sweet Chili Pokebowl!
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Nutrition
430 kcal
Calories
21 g
Protein
58 g
Carbohydrates
7 g
Fiber
14 g
Sugar
14 g
Fat
2 g
Saturated fat
0.9 g
Salt
FAQ
What are the main protein and fiber benefits of this bowl?
Tofu provides plant-based protein; pineapple offers fiber and polyphenols; together they support digestion and steady energy. For more fiber, add extra vegetables or whole grains.
Is this dish vegan and dairy-free?
Yes, it's vegan and dairy-free. Check the sweet chili sauce label for gluten or other allergens.
How should I store leftovers?
Refrigerate promptly and enjoy within 3–4 days; reheat until steaming hot.
Can I customize the protein or carbs?
Yes—swap tofu for tempeh, chickpeas, or edamame; replace rice with quinoa or another grain; adjust portions.
What allergens should I watch for?
Contains soy (tofu); the sauce may contain gluten or other allergens depending on the brand; check ingredients and substitute if needed.
How can I make it more gut-friendly?
Increase fiber with more vegetables and whole grains; keep added sugars modest; choose a gluten-free sauce if sensitive; vary plant foods.
How does this fit into a balanced, gut-friendly diet?
Use it as part of a varied plant-based meal plan with different vegetables, legumes, and whole grains across the week.
How can I prep this in advance?
Cook tofu and grains ahead of time, chop pineapple and veggies; store separately; assemble when ready to serve.
How spicy or sweet is the sauce and can I adjust it?
Sweet chili sauce is mildly sweet with a touch of heat; adjust by using less sauce or adding more chili to taste.
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