Quick & Easy Teriyaki Tofu Stir Fry Recipe (Vegan + 20 Minutes!)

Looking for a healthy vegan dinner that’s quick, flavorful, and weeknight-friendly? This Quick Teriyaki Tofu Stir Fry delivers all that and more—made with simple pantry staples, crisp veggies, and protein-packed tofu in a sticky-sweet teriyaki glaze. Whether you're new to tofu or a long-time fan, this recipe is sure to become a staple in your meatless meal rotation.

Perfect for busy weeknights, plant-based meal prep, or flexitarian eaters looking to cut back on meat, this dish comes together in under 20 minutes. Plus, it’s endlessly customizable and pairs beautifully with rice, noodles, or low-carb alternatives.

Why You’ll Love This Recipe

• Quick & Easy – Ready in just 20 minutes!
• Budget-Friendly – Minimal, affordable ingredients.
• High Protein – Thanks to tofu, each serving offers over 20g of plant-based protein.
• Versatile – Swap veggies or sauces to keep it fresh and exciting.
• Perfect for Meal Prep – Keeps well for a few days and reheats beautifully.

Teriyaki Tofu Stir Fry Recipe

Rated 5.0 stars by 1 users

• Share on Twitter
• Share on Facebook
• Share on Pinterest
• Share on Whatsapp

Category

Main Dish

Cuisine

Asian (Japanese-inspired)

Servings

2

Prep Time

5 minutes

Cook Time

15 minutes

Calories

292

This vegan teriyaki tofu stir fry is everything you want in a fast dinner—nutritious, flavorful, and satisfying. Cubed tofu is pan-fried to golden perfection, then tossed with colorful vegetables and a generous pour of teriyaki sauce. With just a handful of ingredients and under 20 minutes from start to finish, it’s an ideal go-to for busy weeknights, lunchboxes, or lazy Sundays when takeout is tempting but you want something lighter and homemade.

Author:

Guiseppe

Ingredients

• 1 tbsp Canola Oil

• 1 small Bell Pepper (any color, diced)

• ½ medium Onion (any color, diced)

• 1 cup Broccoli (steamed)

• 2 Garlic cloves (minced)

• 12.5 oz block Tofu (pressed and cubed)

• ⅓ cup Teriyaki Sauce

View Cart (0) Checkout

Directions

1. Drain and cube the tofu. Dice the bell pepper and onion, and mince the garlic.

2. Heat oil in a large skillet over medium-high heat. Add tofu and cook, turning occasionally, until all sides are golden and crisp (about 6–8 minutes total). Remove tofu from the pan and set aside.

3. In the same pan, sauté bell pepper, onion, garlic, and broccoli until just tender (about 5 minutes). If using fresh broccoli, steam it first to soften.

4. Return tofu to the pan. Pour in teriyaki sauce and stir well to coat everything evenly. Let cook for another 2–3 minutes until the sauce is slightly thickened and glossy.

5. Serve hot over rice, noodles, or cauliflower rice. Sprinkle with sesame seeds or green onions if desired.

Recipe Note

Chef Tips

• Crispier Tofu? Press tofu for 20–30 minutes and lightly toss in cornstarch before frying.
• Shortcut: Use pre-chopped stir-fry veggie packs for faster prep.
• Tweak Your Sauce: Add pineapple juice for extra sweetness or sesame oil for richness.

Serving Suggestions

• Grains: Serve over jasmine rice, brown rice, or quinoa.
• Noodles: Pair with soba noodles, ramen, or udon.
• Low-Carb: Great with cauliflower rice or zucchini noodles.
• Toppings: Try toasted sesame seeds, green onions, or crushed peanuts.

Storage & Reheating

• Refrigerator: Store leftovers in an airtight container for up to 3–4 days.
• Reheating: Microwave or reheat on the stovetop over medium heat until warm. Add a splash of water if the sauce has thickened too much.
• Freezer: Not recommended, as tofu may become spongy and lose texture.

Nutrition

Nutrition

Serving Size

1 serving

per serving

Calories

292

Amount/Serving % Daily Value

Carbs

20 grams

7%

Fat

15 grams

19%

Protein

21 grams

42%