Easy Teriyaki Tofu combines crispy pan-fried tofu with vegetables and a sweet and savory sauce. Serve over rice for a quick and easy meal that's better than takeout!
You're sure to love this simple, yet flavorful weeknight meal! You can serve this teriyaki tofu with steamed veggies, rice, cauliflower rice, or your favorite noodles. Start to finish, you can have dinner on the table in just about 20 minutes — much quicker than waiting for delivery or take-out.
Ingredients needed
This tasty teriyaki tofu is gluten free, dairy free and vegan, which makes it great for anyone with dietary restrictions or preferences. Here's everything needed to make this recipe:
- Olive oil: For cooking the onion, garlic and tofu. Avocado oil is a good substitute.
- Onion & garlic: Adds delicious aromatic flavor.
- Tofu: Protein-rich, low in calories, and budget-friendly; tofu is a great plant-based substitute for chicken in this recipe. Extra firm tofu is best in this recipe!
- Peas & carrots: Gives this dish extra heartiness and color. Feel free to also add in corn and green beans, as seen in the pictures. Other veggies work too!
- For the sauce: A simple mix of maple syrup and coconut aminos gives this tofu so much delicious flavor!
How to make this recipe
Loaded with crispy tofu, veggies and a teriyaki sauce, this dish is a masterpiece! Trust me, even meat lovers will love this meal! Here’s how to make it:
You can find the full, printable recipe card at the bottom of this page, but let’s walk through all of the steps.
- Sauté onion & garlic: Bring a medium skillet with olive oil to medium-high heat. Once warm, add the onion and garlic and cook 2 minutes until it sizzles.
- Cook the tofu: Add the tofu and cook for 3-5 minutes until it begins to turn golden. Season with salt and pepper to taste.
- Cook the vegetables & add sauce: Add the frozen peas and carrots and cook for another 2-3 minutes.
- Then, add the coconut aminos and maple syrup. Cook for about 8 minutes, turning once or twice. The tofu will become crisp and dark golden.
- Serve: Enjoy served over regular or cauliflower rice!
Expert tips
- Prepare the tofu by pressing it of excess water and slicing into ½ inch thick and 1 inch slices. Here's a helpful guide for pressing tofu.
- To save time and effort, use pre-cut frozen veggies. You may also be able to find pre-cut fresh veggies in the produce department, and fresh vegetables work fine in this too.
- Feel free to mix and match vegetables based on what you have available. Green beans, mushrooms, asparagus, snow peas and even water chestnuts would be great additions in this recipe!
- To decrease the carbs, try serving this tofu recipe over cauliflower rice instead of traditional rice.
Frequently asked questions
We like to keep it simple and serve this dish over a bed of white or brown rice, which is perfect for soaking up the delicious sauce! Quinoa or couscous would work too, and to keep things low carb, serve over cauliflower rice.
This particular recipe for teriyaki tofu is good for you and a great meal to include in your dinner rotation. Tofu is a great source of plant-based protein, the veggies add nutrients and the sauce is made with just a touch of maple syrup and coconut aminos, which is lower in sodium than soy sauce. Coconut aminos is also soy-, wheat-, and gluten-free.
Yes! Freeze leftover tofu and veggies in an airtight container or zip-top bag for up to 2 months. Make sure you leave it in the refrigerator overnight to thaw before reheating.
Make ahead & storage recommendations
- Make-ahead: Teriyaki tofu is the perfect recipe to meal prep for daily lunches or make in advance for dinner. I think it tastes even better the next day!
- Leftovers: Place any leftovers in an airtight container and store in the fridge. It will keep fresh for about 3 days.
- To reheat: For best results, rewarm in a skillet on the stovetop. You can also pop it in the microwave to reheat.
More tofu recipes to try
Easy Teriyaki Tofu
Ingredients
- 1 tablespoon olive oil
- ¼ cup diced onion
- 1 teaspoon minced garlic
- ½ block extra firm tofu pressed and cut into slices
- 1 cup frozen peas and carrots (or a medley with green beans and corn too)
- ¼ cup coconut aminos
- 1 tablespoon maple syrup
Instructions
- Bring a medium skillet with olive oil to medium-high heat.
- Once warm, add the onion and garlic and cook 2 minutes until it sizzles. Add the tofu and cook for 3-5 minutes until it begins to turn golden. Season with salt and pepper to taste.
- Add the frozen peas and carrots and cook for another 2-3 minutes. Then, add the coconut aminos and maple syrup. Cook for about 8 minutes, turning once or twice. The tofu will become crisp and dark golden.
- Serve over regular or cauliflower rice!
Notes
- Make-ahead: This is the perfect recipe to meal prep for daily lunches or make in advance for dinner. I think it tastes even better the next day!
- Leftovers: Place any leftovers in an airtight container and store in the fridge. It will keep fresh for about 3 days.
- To reheat: For best results, rewarm in a skillet on the stovetop. You can also pop it in the microwave to reheat.
Nutrition
The recipes on Peanut Butter and Jilly can easily be adapted to fit a vegan lifestyle, a gluten-free lifestyle, or both depending on the ingredients you use. Please review the ingredients lists carefully and refer to our recommendations in the Notes of the recipe card to make this recipe compatible with your needs. Nutrition information provided is an estimate, and will vary based on specific brands of ingredients used and cooking methods.
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