Quick Teriyaki Tofu Stir Fry

Why You’ll Love Quick Teriyaki Tofu Stir Fry Recipe

• Ready in just 20 minutes from start to finish

• Packed with plant-based protein

• Uses simple, easy-to-find ingredients

• Perfect for meal prep or quick dinners

• Customizable with your favorite vegetables

• Deliciously savory and slightly sweet teriyaki flavor

• Great served over rice, noodles, or on its own

Ingredients

(Tip: You'll find the full list of ingredients and measurements in the recipe card below.)

1 tablespoon canola oil
1 small red or green bell pepper, diced
½ medium red or yellow onion, diced
1 cup frozen chopped broccoli
2 garlic cloves, minced
1 (12.5-ounce) block tofu, cubed
⅓ cup store-bought teriyaki sauce (or your favorite stir fry sauce)

Directions

1. Heat the oil in a large pan over medium-high heat. Add the cubed tofu and sauté until lightly golden on each side, turning carefully to brown evenly.

2. Add the diced bell pepper, onion, frozen broccoli, and minced garlic to the pan. Cook, stirring frequently, until the vegetables are tender and fragrant.

3. Evenly pour the teriyaki sauce over the tofu and vegetables.

4. Continue cooking on medium-high heat until the sauce thickens and is mostly absorbed, flipping the tofu gently to coat each piece evenly.

Serve immediately over steamed rice, quinoa, or noodles if desired.

Servings and timing

Servings: 2
Prep time: 5 minutes
Cook time: 15 minutes
Total time: 20 minutes

Variations

Spicy version: Add red pepper flakes, sliced fresh chili, or a drizzle of sriracha for heat.

Extra veggies: Include snap peas, carrots, mushrooms, zucchini, or baby corn for added texture and color.

Crispier tofu: Lightly coat the tofu cubes in cornstarch before sautéing for an extra crispy exterior.

Gluten-free option: Use a gluten-free teriyaki sauce or tamari instead of regular sauce.

Low-sodium option: Choose a reduced-sodium teriyaki sauce and adjust seasoning to taste.

Storage/Reheating

Store leftovers in an airtight container in the refrigerator for up to 3–4 days.

To reheat, warm in a skillet over medium heat until heated through, adding a splash of water if the sauce has thickened too much. You can also microwave in 30-second intervals, stirring in between, until hot.

Freezing is not recommended, as tofu and vegetables may change texture once thawed.

FAQs

Can I use fresh broccoli instead of frozen?

Yes, fresh broccoli works perfectly. Cut it into small florets and sauté until tender-crisp.

How do I keep tofu from sticking to the pan?

Make sure the pan and oil are fully heated before adding the tofu, and avoid flipping it too early so it can form a golden crust.

Do I need to press the tofu first?

Pressing the tofu for 10–15 minutes helps remove excess moisture and improves browning, but it’s optional if you’re short on time.

What type of tofu works best?

Firm or extra-firm tofu holds its shape best during stir frying.

Can I make this ahead of time?

Yes, this recipe is great for meal prep and reheats well for lunches or quick dinners.

What can I serve with this stir fry?

It pairs well with steamed jasmine rice, brown rice, quinoa, or rice noodles.

How can I thicken the sauce more?

If you prefer a thicker sauce, mix 1 teaspoon of cornstarch with 1 tablespoon of water and stir it in while cooking.

Can I use homemade teriyaki sauce?

Absolutely. A homemade sauce works beautifully and allows you to control sweetness and sodium levels.

Is this recipe vegan?

Yes, as long as your teriyaki sauce is vegan-friendly.

Can I add protein besides tofu?

Yes, you can substitute tofu with tempeh or add edamame for extra plant-based protein.

Conclusion

Quick Teriyaki Tofu Stir Fry is proof that a simple, wholesome dinner can be both fast and full of flavor. With minimal prep and just one pan, you’ll have a satisfying meal that’s easy to customize and perfect for any night of the week. Whether you’re new to cooking tofu or already love plant-based meals, this recipe is sure to become a regular in your rotation.

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