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Bowl of rice with tofu and vegetable stir fry on top. Chopsticks are resting on the bowl.
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5 from 1 vote

Tofu Stir-Fry + 23 Tofu Recipes

This tofu stir-fry is an easy, healthy weeknight dinner that's loaded with veggies and comes together in less than 30 minutes.
Prep Time5 minutes
Cook Time25 minutes
Total Time30 minutes
Course: Lunch/Dinner
Cuisine: Asian
Keyword: tofu stir-fry
Servings: 3


  • 2 Tablespoons + 2 teaspoons avocado or olive oil divided
  • 1 lb extra-firm tofu pressed
  • 2 cloves garlic minced
  • 1 orange bell pepper roughly chopped
  • 1 medium red onion roughly chopped
  • 1 12 ounce bag fresh broccoli florets about 5 cups
  • rice of choice: white brown or cauliflower
  • green onions and sesame seeds for garnish

Teriyaki Sauce

  • 1 Tablespoon avocado or olive oil
  • ¼ cup low-sodium tamari or soy sauce
  • ½ Tablespoon maple syrup
  • 2 cloves garlic minced
  • 2 teaspoons chili garlic sauce
  • 1 teaspoon fresh ginger grated or minced


  • Heat oil in a large skillet or wok over medium-high heat. Once hot (check to make sure tofu sizzles when you add it to the pan), add tofu and cook, flipping frequently, for about 10 minutes. It's done when all sides of the tofu cubes are golden. Transfer to a bowl or plate.  
  • While tofu is cooking, whisk together the ingredients for the sauce in a small bowl.
  • Add remaining 2 teaspoons oil to the same skillet. Add garlic and onion and cook until fragrant, about 2-3 minutes. Add broccoli and red bell pepper to the skillet and cook for about 5 minutes. Add sauce and tofu to the skillet as well and cook for about 5 minutes longer, or until broccoli is tender, but crisp and bright green in color. Serve tofu stir-fry over rice of choice with green onions and sesame seeds for garnish.


  • If you want to use store-bought teriyaki sauce instead of the homemade sauce, you'll need about 1/3 cup.


Serving: 1/3 of recipe without rice | Calories: 363kcal | Carbohydrates: 20g | Protein: 19g | Fat: 21g | Sodium: 1425mg | Fiber: 6g | Sugar: 8g