Black Pepper Chicken and Tofu Protein Rice Bowl
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This bold and savory Black Pepper Chicken and Tofu Protein Rice Bowl is a delicious meal with tender chicken, silken tofu, and a quick flavor-packed homemade black pepper sauce that brings everything together. It’s high in protein, full of delicious flavors and textures, and a great easy dinner for busy weeknights!
For more recipes with a black pepper sauce, try my Stir-Fried Black Pepper Chicken Noodles, or Stir-fried Pork Sukiyaki in Black Pepper Sauce, or Spicy Pepper Chicken next.
For a vegetarian black pepper sauce recipe, you’ll love this Braised Tofu & Mushrooms in Black Pepper Sauce dish.
About This Recipe
This Asian black pepper chicken skillet dish is inspired by classic Chinese takeout favorites. However, the difference is that it’s lighter, higher in protein, and made with simple everyday ingredients. Juicy chicken pieces, soft silken tofu cubes, a homemade savory black pepper sauce, and fragrant aromatics come together in a protein-rich bowl that hits all the flavor notes.
Serve over a bed of rice and sprinkle with green onions for a tasty meal that packs in 45 grams of protein!
It’s easy to make in under 30 minutes and perfect for weeknight dinners or a quick post workout meal. Plus, it’s much better for you than a Chinese restaurant meal and tastes better than takeout!
Table of contents
Why This Recipe Works
- Bold flavors. Thanks to the stir-fry sauce ingredients, you get savory umami flavors with a hint of sweetness and a spicy kick.
- Quick and easy. It’s ready in just 25 minutes, including prep time.
- One-skillet meal. You’ll love the minimal cleanup, especially during weeknights.
- Better than takeout. Although inspired by Chinese cuisine, this simpler version is beautifully flavored with a quick homemade sauce and fresh ingredients that beat any takeout.
Ingredient Notes and Substitutes
Fresh & Pantry Ingredients
- Chicken Marinade: I used sliced boneless, skinless chicken breast pieces and marinated them with potato starch, freshly cracked black pepper, fine sea salt, and low-sodium soy sauce. Substitute with corn starch if you don’t have potato starch. You can use chicken thigh fillets, which are more tender and flavorful but I opted for chicken breast here for a leaner option.
- Tofu: I used silken tofu for a soft texture but firm tofu will work if you want more structure. Make sure to cut the tofu into cubes.
- Aromatics: Garlic and fresh red chilies. These aromatics add a lot of depth of flavor and a spicy kick. Any variety of small hot red chilies will work but I like to use Thai Bird’s Eye chilies, which are known to be quite spicy! Leave the chilies out if you prefer a milder dish.
- Onions: We have both yellow onion and spring onion (green onion/scallion). The spring onion adds that finishing pop of freshness at the end. Make sure to only use the dark green parts. Use the white and light green parts to make my Kung Pao Chicken or Healthy Buffalo Chicken Salad.
- Peanut Oil: It’s a great neutral oil and I use it in most of my Asian and Chinese recipes. However, you can substitute with vegetable oil, avocado oil, or any cooking oil with a high smoke point.
Black Pepper Sauce Ingredients
- Oyster Sauce: Sticky, sweet, and packed with umami. It’s an essential for this Chinese black pepper chicken dish.
- Low Sodium Light Soy Sauce: I use low sodium soy sauce so that I can control the salt level better. If substituting with regular light soy sauce, use a little less than indicated and substitute the rest of the amount with water.
- Dark Soy Sauce: Adds color and is less salty than light soy sauce but thicker in texture. Substitute with more low sodium light soy sauce if unavailable.
- Shao Xing Rice Wine: A fragrant Chinese cooking wine. You can find it in most Asian grocery stores, in the international section of mainstream supermarkets, or online. Substitute with dry sherry or chicken stock if avoiding alcohol. However, note that the cooking wine adds beautiful floral notes, and the alcohol will mostly evaporate during cooking.
- Brown Rice Vinegar: Adds a hint of tang and balances out the flavors. Substitute with distilled white vinegar or rice vinegar if unavailable.
- Sesame Oil: Adds a toasty, nutty aroma.
- Chili Oil (optional): I used a pure Chinese chili oil without flakes or seeds (sediment). Any type of chili oil you love will work.
- Brown Sugar: Balances the savory and spicy flavors. Granulated white sugar will work fine if that’s what you have on hand.
Full ingredient list and amounts are in the recipe card below.
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How to Make Black Pepper Chicken And Tofu Skillet
Below is a step-by-step overview of how to make this recipe. Keep scrolling down to get to the recipe card below with the full recipe and detailed instructions!
Serving Suggestions
It’s delicious when served over cooked short grain brown rice, Thai jasmine white rice or brown rice, or quinoa for a complete protein rice bowl. Or serve with any type of grain of your choice.
Pair with quick stir-fried or steamed snow peas, broccoli, or bok choy on the side for some fiber and micronutrients. I typically boil some baby bok choy and salt it lightly after draining for a filling and nutritious meal!
Storing and Reheating Leftovers
- Storing. Store leftovers in an airtight container in the fridge for up to 3–4 days, separate from the cooked rice.
- Reheating. Reheat in a skillet over low heat. Alternatively, reheat in the microwave for 1-2 minutes on high, stirring halfway, until heated through. If using silken tofu, stir gently when reheating to maintain the texture.
- Freezing. Unfortunately, this dish is not freezer-friendly due to tofu’s delicate structure. However, it’s a great option to prep ahead and enjoy for lunch or dinner during the week. Leftovers taste just as great though the sauce may become slightly thinner over time.
Cook’s Tips
- Marinate the chicken first. Combine the marinade ingredients with the chicken slices first, so the meat can absorb all the flavors while you’re prepping the rest of the ingredients.
- Mise en Place. Prepare the sauce and all the fresh ingredients before you start cooking. Things cook quickly with this skillet meal just like in a stir-fry! So you want to have everything ready to ready to toss in the skillet.
- Drain the tofu well. You don’t want to add too much extra water to the skillet or the tofu will not brown much. It also will take time for the water to evaporate, which risks the chicken overcooking.
- Cook the rice if serving. If you plan to serve it with cooked rice, cook in the rice cooker (or start boiling the grain) a bit in advance before making this black pepper chicken dish. This way you can serve both around the same time.
Variations
- No tofu. Double the chicken and marinade ingredients. Or you can substitute with any kind of mushrooms you like. Sliced fresh shiitakes mushrooms taste great with tofu. Try my Braised Tofu & Mushrooms in Black Pepper Sauce dish and you’ll agree too!
- No chicken. Double the tofu and add the chicken marinade ingredients to the stir-fry sauce.
- Gluten-free. Use a gluten-free soy sauce (tamari or coconut aminos), gluten-free oyster sauce, and dry sherry instead of Shao Xing rice wine.
- Adjust the spice level to taste. Use fewer red chilies or leave them out if you prefer a milder flavor. Omit the chili oil too.
FAQs
Yes! Chicken thigh fillets are a great source of protein too and are more flavorful due to having a higher fat content. They also don’t dry out as easily and the pieces will stay juicy.
Use dry sherry or chicken broth. It won’t be quite the same, but it will still be tasty. You could also use mirin but I recommend leaving out the brown sugar as mirin is a Japanese sweet rice wine.
It has a decent spicy kick from the chilies, chili oil and black pepper, but you can adjust the heat level by adding more or less chili oil or fresh chilies.
Yes! It’s perfect for meal prep and will last for 3-4 days in the fridge. Store in an airtight container, separate from the cooked rice. Reheat in the microwave on high for 1-2 minutes, stirring halfway through.
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More High Protein Meals
Black Pepper Chicken and Tofu Protein Rice Bowl
This bold and savory Black Pepper Chicken and Tofu Protein Rice Bowl is a delicious meal with tender chicken, silken tofu, and a quick flavor-packed homemade black pepper sauce that brings everything together. Ready in under 30 minutes, it’s great easy dinners on busy weeknights!
Ingredients
Chicken Marinade:
- 4.6 ounces / 130 grams Chicken Breast, boneless, skinless – sliced into bite-sized pieces
- ½ teaspoon Potato Starch (or use Corn Starch)
- ⅛ teaspoon freshly cracked Black Pepper
- ⅛ teaspoon Fine Sea Salt
- 1 teaspoon Low Sodium Light Soy Sauce
Sauce:
- 1 tablespoon Oyster Sauce
- ½ tablespoon Low Sodium Light Soy Sauce
- ¼ teaspoon Dark Soy Sauce
- 1 teaspoon Shao Xing Rice Wine
- ½ teaspoon Brown Rice Vinegar
- ½ teaspoon Toasted Sesame Oil
- ½ teaspoon Pure Chili Oil (optional – pure chili oil without sediment/flakes)
- ½ teaspoon freshly cracked Black Pepper
- ½ teaspoon Light Brown Sugar
- ¾ tablespoon Water
Black Pepper Chicken and Tofu Protein Rice Bowl:
- ¼ medium / 50 grams Yellow Onion – chopped
- 1 clove / 8 grams Garlic – minced
- 1–3 / 3-10 grams fresh Red Chilies (optional, Bird’s Eye or any small hot variety – note 1) – finely chopped
- 8 ounce / 220 grams Silken Tofu (1 small box, I used San-Sui Hi-Calcium Organic Silken Tofu) – cut into cubes
- ½ tablespoon Peanut Oil (or any other neutral cooking oil with a high smoke point)
- 1 tablespoon / 2 grams Spring Onion (Green Onions/Scallions, dark green parts only) – finely chopped
- To Serve: Cooked Brown Rice (or Thai Jasmine White Rice – note 2)
Instructions
Prep:
- Marinate the chicken: Slice the chicken breasts into bite-sized pieces and add to a medium bowl. Add the potato starch, black pepper, sea salt and low sodium light soy sauce. Mix well to coat, then set aside to marinate while you prepare the rest of the ingredients.
- Make the sauce: Mix together the oyster sauce, low sodium light soy sauce, dark soy sauce, Shao Xing rice wine, brown rice vinegar, sesame oil, chili oil, black pepper, brown sugar and water in a small measuring cup (for easier pouring) or bowl until combined well.
- Prepare the fresh ingredients: Chop the yellow onion, garlic, and fresh red chilies as indicated in the ‘ingredients’ section. Drain the box of silken tofu and transfer to a small plate or bowl and slice into small cubes.
Black Pepper Chicken and Tofu Protein Rice Bowl:
- Cook the chicken: Heat the peanut oil over medium-high heat in small 10-inch nonstick skillet or frying pan and swirl it around. Add the chicken to one side of the pan and allow to sear for a minute. Then flip the pieces and sear the other side for another minute. Sauté until almost fully cooked and browned on the outside.
- Sauté the aromatics: Add the yellow onion, garlic and fresh red chilies to the other side of the pan and sauté for a minute until the onion has started to soften and the garlic and chilies are fragrant. Then mix to combine with the chicken.
- Add the tofu: Spread everything to the sides of the pan to make space in the center. Add the tofu and allow to cook for a minute before flipping. (It’s okay if some of the cubes break since this is silken tofu and quite soft.)
- Pour in the sauce: Add the sauce on top of everything and gently mix to combine until everything is evenly coated and it starts to thicken.
- Add the spring onion: Add most of the spring onion dark green parts and mix through to combine, then switch off the heat.
- Serve: Serve immediately on top of warm cooked rice and garnish with the reserved spring onion.
Notes
- Fresh Red Chilies. Adjust quantity to taste based on your heat level preference. Leave them out and the chili oil in the sauce for a milder flavor.
- Brown Rice/White Rice. I served up the black pepper and tofu on top of cooked short grain brown rice. You can serve on top of cooked short grain, medium grain, long grain brown or white rice of your choice.
- Storing and reheating leftovers. Store leftovers, separate from the cooked rice, in the fridge for 3-4 days. Reheat in the microwave on high for 1-2 minutes, stirring halfway through. Reheat cooked rice separately too. Then plate and serve together.
- Nutritional information includes the rice for serving. I used 50 grams (uncooked weight) short grain brown rice. It will vary based on the type and amount of rice you use.
Nutrition
- Serving Size: 1 serving (whole recipe)
- Calories: 623
- Sugar: 10.7g
- Sodium: 1575.9mg
- Fat: 23.3g
- Saturated Fat: 4g
- Unsaturated Fat: 19.2
- Trans Fat: 0.1g
- Carbohydrates: 56g
- Fiber: 5.6g
- Protein: 45.1
- Cholesterol: 94.9mg
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