This quick and easy Tofu Stir Fry is packed with plant-based protein, crisp colorful vegetables, and a simple 3-ingredient sauce for a flavorful weeknight dinner.
Tofu Vegetable Stir Fry
This simple Tofu Veggie Stir Fry turned out so good! I love finding new ways to incorporate more tofu in my life, which is basically a blank sponge that soaks up anything you season it with. The stir fry sauce has just three ingredients: soy sauce, broth, and a little honey. Combine that with garlic and ginger, and you can’t go wrong! If you want to try more tofu recipes that actually taste good, try my Spicy Sriracha Tofu Rice Bowls and Kung Pao Tofu.
Why This Works
When I need a break from chicken and beef but still want protein, I turn to tofu. It’s basically a blank canvas—you just have to give it flavor. And that’s exactly what I did here.
- High-protein, meatless main – Tofu is packed with plant-based protein, making this a filling option even without chicken or beef.
- Bold, balanced flavor – A simple 3-ingredient stir fry sauce ties everything together—savory, a little sweet, and so satisfying.
- Veggie-loaded – Packed with colorful vegetables for fiber, nutrients, and crunch in every bite.
- Quick & easy – This one-pan meal comes together in under 30 minutes—perfect for busy weeknights.
- Flexible – Swap in any veggies you have on hand or adjust the spice to your taste.
Do you have to press tofu?
Yes, you should definitely press the tofu for a stir fry. You want to get out all the liquid so that the tofu will get nice and crispy. Also, make sure to use extra firm tofu for the crispiest results.
How To Press Tofu
Drain tofu then lay on a tea towel or paper towels. Place another towel on top and lightly press to remove most of the water from the tofu.
How to Make a Tofu Stir Fry
This healthy tofu stir fry has all the makings for a fast and easy vegetarian dinner. You can make the sauce and prep the vegetables and tofu ahead of time so that when it’s dinner time, you can quickly get a meal on the table. See printable recipe in recipe card below:
- Make the sauce: Combine soy sauce, broth, and honey.
- Once tofu is pressed, cut into half-inch cubes, season with soy sauce and coat in cornstarch.
- Cook tofu: Cook the tofu until browned and crisp then set aside.
- Vegetables: Cook your veggies until they are tender, then add garlic and ginger.
- Combine: Return the tofu to the pan and toss with the stir fry sauce and vegetables.
Variations:
- Vegetables: Swap the veggies for any vegetables you like. I used broccolini and bell pepper, but broccoli, carrots, or snap peas would also work.
- Rather use meat? Swap the tofu for shrimp, steak or diced chicken.
- Vegan: Make the stir fry vegan by swapping the honey for maple or brown sugar.
- Spice: Make a spicy tofu stir fry by adding sriracha to the sauce.
Ways To Serve Tofu Stir Fry
Serve the tofu stir fry on it’s own or with white rice or soba noodles. Keep it low-carb and serve it over cauliflower rice or zucchini noodles.
More Stir Fry Recipes You’ll Love:
- Hearts of Palm Noodle Peanut Stir Fry
- Beef Negimaki Stir Fry
- Soba Noodle Veggie Stir Fry
- Chicken Zucchini Stir Fry
- Chicken and Asparagus Lemon Stir Fry
Tofu Stir Fry
Ingredients
Sauce
- 1/4 cup reduced-sodium soy sauce, or gluten-free soy sauce
- 1/4 cup reduced-sodium vegetable broth
- 1 tablespoon honey, or brown sugar for vegan
Stir Fry
- 16 ounces super firm tofu, drained, pressed
- 1 tablespoon reduced-sodium soy sauce, or gluten-free soy sauce
- 2 tablespoons cornstarch or arrowroot powder
- 1 tablespoons neutral oil, such as grapeseed or canola
- 1 tablespoon sesame oil
- 1 red bell pepper, diced 1/2 inch
- 1 small bunch of broccolini, chopped 1-inch
- 4 garlic cloves, minced
- 1 tablespoon grated ginger
- 1 tbsp sesame seeds, toasted
Instructions
- In a small bowl combine soy sauce, vegetable broth and honey. Set aside.
- Once the tofu has drained, slice in half then into 1/2 inch cubes and place into a large bowl and season with 1 tablespoon soy sauce.
- Sprinkle cornstarch on top and gently toss with your hands to ensure all tofu pieces are covered.
- In a large nonstick skillet or wok, add 1 tablespoon oil and heat to medium-high.
- Add the tofu and let it get crispy without touching it or flipping for 3-4 minutes, then repeat on all sides.
- Remove tofu and set aside.
- To the skillet at medium heat, add sesame oil, red peppers, broccolini and cook until softened, about 5 minutes.
- Add the garlic and ginger and cook 30 to 60 seconds.
- Add the tofu and sauce, toss and cook for an additional 1 to 2 minutes, or until sauce is slightly thickened and the tofu is heated through.
- Top with sesame seeds.
Last Step:
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Notes
Variations:
- You can use any vegetables you like. I used broccolini and bell pepper, but broccoli, carrots, or snap peas would also work.
- Make the stir fry vegan by swapping the honey for maple or brown sugar.
- Make a spicy tofu stir fry by adding sriracha to the sauce.
- Serve the stir fry by itself or with rice or soba noodles, or if you want to keep it low-carb, use cauliflower rice or zucchini noodles.
