Teriyaki Tofu Stir-Fry Recipe

By Dana Angelo White, R.D.N.
October 18, 2023

Tofu is worth a try! It’s one of the simplest proteins to prepare. The secret to the crispiest tofu is to remove as much of the liquid as possible by draining and pressing it. This can be done up to 24 hours in advance in the refrigerator.

Tofu is made of soy, which has all the same protein building blocks as meat and fish. Plus, it’s often super affordable!

Tofu is also rich in calcium, an important nutrient during pregnancy. Calcium helps you build your future baby’s teeth and bones. Plus, it may help prevent certain pregnancy complications and help your bone health later in life.

Make tofu recipes like this one part of your weekly meal plan to increase your intake of healthy, plant-based protein and save money.

This recipe is: vegetarian

Start to finish: 30 minutes

Serves 4


  • 14-ounce package extra-firm tofu*
  • 1 tablespoon cornstarch
  • 1 tablespoon vegetable or canola oil
  • 3 cups broccoli florets*
  • 1 large red onion, diced*
  • 1 large red bell pepper, seeded and roughly chopped
  • ¼ cup bottled teriyaki sauce (or see note below to make your own)
  • 4 cups cooked brown rice for serving*

Drain tofu and cut it into ½-inch cubes. Arrange pieces in a single layer on a cutting board or plate. Lay a clean dish towel or paper towels on top of the tofu and gently press to remove as much liquid as possible. Then, transfer it to a large bowl. Sprinkle tofu with cornstarch and toss gently to coat.

In a large nonstick skillet over medium heat, heat the oil. Add tofu and cook, gently tossing until golden on all sides. Transfer to a paper towel–lined plate to drain.

To the same skillet, add vegetables and increase heat to medium-high.

Add sauce and cook for 2 to 3 minutes, until vegetables are slightly tender and sauce has thickened. Add tofu back to the skillet and toss to combine. Serve over rice.

Notes: You can make your own teriyaki sauce. Combine ¼ cup reduced-sodium soy sauce with 2 tablespoons of honey, 2 cloves of minced garlic, 1 teaspoon of sesame, and 1 teaspoon of minced ginger.

Vegetable or canola oil is recommended in this recipe because olive oil can get smoky when exposed to higher heat.

Nutrition per serving (including 1 cup cooked brown rice per serving): 507 calories; 18 g fat (2 g saturated fat); 0 mg cholesterol; 216 mg sodium; 70 g carbohydrate; 9 g fiber; 13 g sugar (4g added sugar); 24 g protein.

Price per serving: About $2.50

*WIC-eligible ingredient

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