Soba Noodle Tofu Bowl

Buckwheat soba noodles with bok choy…is there anything better?!!?

Japanese buckwheat soba noodles should be on every gluten-free person’s radar! These noodles are made from buckwheat flour, making them an excellent gluten-free grain.

Although the ‘gluten-free’ trend is super in right now, whole grains will forever get a big thumbs up in my book. It’s one thing if you have a gluten intolerance or Celiac disease, however, if you are eliminating wheat from your diet because you think it makes you gain weight, you need to check your facts.

Gluten-free foods tend to have higher calories (& carbs!) and are more processed than gluten-y foods.

Whole grains, on the other hand, are loaded with fiber & increase satiety, which can result in consuming less calories throughout the day & potential weight loss.

Don’t Get Mad – Get GLAD & Go GLUTEN!  << sign me up to be the new Gluten spokesperson with that one liner.

Alright, let’s talk benefits of buckwheat soba noodles-


Grains provide many nutrients that are needed for a well-balanced diet. Buckwheat soba noodles are rich in fiber and phytonutrients, making it part of a heart-healthy diet. When eaten regularly, whole-grains can prevent diabetes, certain diseases, and cancers.

For those that still prefer to ride the gluten-free bus, you could try other gluten-free grains such as quinoa, millet, amaranth, and teff.


According to the Whole Grain Council, the protein found in buckwheat is considered higher in quality than other plant proteins due to the fact that it is rich in lysine and has an amino acid score of 100.


Soba noodles are high in phosphorus, which helps strengthen your bones and teeth & manganese, which helps make collagen! These buckwheat noodles also have some calcium, magnesium, potassium, and iron.

Some days I like to eat whole wheat pasta, other days I make zucchini noodles, and today I’m all about buckwheat soba noodles. Change it up and always add some veggies to the mix for more health benefits!

Soba Noodle Tofu Bowl
Save RecipeSave Recipe


  • 8oz Buckwheat Soba Noodles
  • 4 heads of baby Bok choy
  • 1 cup Mushrooms
  • 15oz Firm tofu
  • 1 Tbsp Avocado Oil
  • 4 Tbsp Soy sauce
  • 3 Tbsp Apple cider vinegar
  • 2 cloves of Garlic, pressed
  • 1 Tbsp Coconut sugar
  • 1/4 cup filtered water
  • Optional - 1 Radish diced & black sesame seeds for topping


  1. Set oven for 350 degrees F.
  2. Cut tofu into small squares then place it in a tupperware with 2 tablespoons of soy sauce. Shake the tupperware around and let the tofu marinate in the soy sauce for a 10 minutes.
  3. Place tofu on a baking tray then cook in the oven for 10 minutes on each side.
  4. Slice mushrooms & chop the boy choy then sautee on the stove with avocado oil for a few minutes.
  5. Fill a pot with water then set on the stove at medium high and wait for it to boil (I cover my pot with a lid to make it go faster)
  6. Once the pot is boiling, place soba noodles in the pot for 2 minutes then immediately take them out to cool down.
  7. In a small bowl, whisk together the remaining 2 Tbsp of soy sauce, apple cider vinegar, garlic, coconut sugar, and filtered water.
  8. In a large bowl, combine soba noodles and sauce and mix it in well.
  9. Top with tofu, bok choy and mushrooms & diced radish & some black sesame seeds