Quick Teriyaki Tofu Stir Fry

This Quick Teriyaki Tofu Stir Fry is a fast, flavorful, and satisfying meal that comes together in just 20 minutes. It’s packed with plant-based protein, crisp-tender vegetables, and a deliciously sticky-sweet teriyaki glaze. Perfect for busy weeknights or when you want a simple, meat-free dish without sacrificing taste.

Why You’ll Love This Recipe

This dish is a go-to for quick dinners thanks to its minimal ingredients, easy steps, and bold flavors. The tofu gets golden and slightly crispy before being tossed with a savory teriyaki sauce that soaks into every bite. Paired with colorful veggies, this stir fry offers a perfect balance of protein, fiber, and freshness. It’s budget-friendly, endlessly customizable, and 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. Cook the Tofu:
Heat the oil in a large skillet or pan over medium-high heat. Add the cubed tofu and sauté until golden and lightly crispy on each side. Flip to ensure even browning.

2. Add the Vegetables:
Add the diced bell pepper, onion, broccoli, and minced garlic to the pan. Stir and cook until the onion and bell pepper are tender, about 5–7 minutes.

3. Add the Sauce:
Pour the teriyaki sauce evenly over the tofu and vegetables. Keep the heat at medium-high and continue to cook, flipping the tofu to coat evenly, until the sauce is fully absorbed and everything is glazed and hot.

4. Serve:
Remove from heat and serve immediately. This stir fry is great over rice, noodles, or quinoa for a complete meal.

Servings and timing

This recipe serves 2 people.
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes

Variations

• Swap the Veggies: Use fresh broccoli, zucchini, snow peas, or mushrooms depending on what’s in your fridge.

• Make it Spicy: Add red pepper flakes, sriracha, or a diced chili for a little heat.

• Use a Different Sauce: Try hoisin, sesame-ginger, or peanut sauce in place of teriyaki.

• Make it Gluten-Free: Use gluten-free teriyaki sauce or tamari.

• Add Nuts: Toss in cashews or peanuts for crunch and extra protein.

Storage/Reheating

Refrigerator: Store leftovers in an airtight container in the fridge for up to 3 days.

Reheating: Reheat in a skillet over medium heat until hot, or microwave in 30-second intervals, stirring between each. Add a splash of water if the sauce thickens too much after storage.

Freezing: Not recommended, as the texture of tofu and vegetables may change when thawed.

FAQs

What kind of tofu should I use?

Extra-firm or firm tofu works best for stir fry, as it holds its shape and crisps up nicely.

Do I need to press the tofu?

Yes, pressing tofu for at least 15 minutes removes excess water and helps it brown better during cooking.

Can I use fresh vegetables instead of frozen?

Absolutely. Fresh bell pepper, broccoli, or snap peas work great—just adjust the cooking time as needed.

Can I use a homemade teriyaki sauce?

Yes. A simple homemade sauce with soy sauce, brown sugar, garlic, ginger, and cornstarch works perfectly.

How can I make it lower in sodium?

Use a low-sodium teriyaki sauce or dilute regular sauce with water or unsalted broth.

Is this recipe vegan?

Yes, as long as your teriyaki sauce is vegan (most store-bought options are, but always check the label).

Can I double the recipe?

Yes, but use a large skillet or wok to avoid overcrowding and allow everything to cook evenly.

How do I keep the tofu from sticking?

Use a non-stick skillet or make sure your pan is well-heated and coated with oil before adding the tofu.

What can I serve this with?

Serve over white or brown rice, noodles, quinoa, or even in lettuce wraps.

Can I prepare it ahead of time?

Yes, you can cook everything and store it in the fridge. Reheat before serving for an easy meal prep option.

Conclusion

This Quick Teriyaki Tofu Stir Fry is a fast, flavorful, and nourishing meal that’s perfect for busy weeknights or lazy weekends. With just a few pantry staples and minimal prep, you’ll have a satisfying, veggie-packed dish that’s easy to customize and hard to resist. Whether served with rice, noodles, or eaten straight from the pan, it’s a recipe worth keeping on rotation.