Teriyaki Tofu Stir Fry

This teriyaki tofu stir fry recipe features crispy fried tofu served in a thick sweet sauce with colorful veggies. Serve it over rice or noodles. Believe it or not, tofu stir fry cooks up fast and delivers a healthy, delicious meal in minutes!

A bowl of teriyaki tofu stir fry features veggies and fried tofu with a thick sauce.

You may be surprised to learn that this teriyaki tofu stir fry is fast and easy! It’s one of the reasons it’s our go-to weeknight meal!

We love fast and easy weeknight meals, such as black bean burritos or vegan minestrone. This easy tofu stir fry is another favorite because it’s ready in minutes and so flavorful!

Key Ingredients

Here are the ingredients you’ll need for this recipe, including substitution ideas:

  • Tofu — I prefer to use a 15-ounce tub of extra firm tofu. You can also use firm tofu.
  • Cornstarch — I like coating the tofu in cornstarch to create a crispy crust.
  • Vegetable oil — Let’s skillet fry the tofu in vegetable oil. You can use generic vegetable oil, olive oil, or even sesame oil.
  • Veggies — I like adding a mixture of veggies such as colorful bell peppers, green beans, sugar snap peas, carrots, mushrooms, baby corn (I buy these canned), broccoli, and water chestnuts (canned). You can substitute frozen Asian veggies.
  • Teriyaki Sauce — We’ll need vegan honey (or maple syrup), tamari (or soy sauce if you’re not worried about gluten), ground ginger, minced garlic, vegetable broth, and cornstarch.
  • Serving — Serve this tofu over noodles, zoodles, or cooked rice. You get bonus points in my book for serving it over cooked brown rice. Add some sesame seeds and/or chopped green onions for flavor, texture, and drama.
Looking down on two bowls of stir-fried tofu. There is a red and yellow bell pepper next to the bowls.

Pressing Tofu

We like firm tofu for recipes such as stir fry. Firm tofu delivers the best texture, and it’s worth the effort to press it before cooking.

When you buy tofu, it comes in a container with water. That water keeps the tofu fresh for longer, but it also makes the tofu pretty soft. Here’s how to press the tofu to remove the packing fluids:

  • Wrap the tofu block with a kitchen towel (or paper towels) and sit it on a plate. Top with another plate and something heavy on top, such as a heavy pan. Set this aside for 30 minutes to an hour.
  • Use a tofu press. This is my favorite way to press tofu these days. It creates a firm tofu without a lot of effort. See the recipe card below for my favorite tofu press.

Make It Fast

Here are some tips for making stir fry fast:

  • Use frozen Asian vegetables —I love the big bag of frozen stir fry vegetables at Costco!
  • Buy Pressed Tofu — Speaking of Costco, if you’re lucky enough to have one that sells tofu, it’s usually pre-pressed, meaning it comes out of the package nice and firm. But many health food stores sell pressed tofu as well.
  • Storebought Sauce — I think homemade is always better, but when we’re in a hurry, I like using San-J Lite Teriyaki Sauce. It has a great flavor, is lower in sodium, and is gluten-free.

What Makes This Recipe Shine?

  • EASY — Don’t let the long list of ingredients fool you; this dish comes together in around 30 minutes!
  • FLAVORFUL — The flavor from the sauce combined with the veggies and fried tofu? Well, it’s pretty amazing!
  • NUTRITIOUS — You’ll love making this quick and easy stir fry infused with healthy tofu and fresh veggies.

Frequently-Asked Questions

What kind of tofu is best for stir fry?

The best tofu for stir fry is either firm or extra-firm tofu. These provide the best firm texture that will soak up the flavors from the sauce.

Can you freeze tofu stir fry?

Once the stir fry is combined with the sauce, it’s not recommended for freezing. The texture of tofu changes once frozen, and the veggies can become mushy once they’re covered in the sauce.

How to Serve Tofu Stir Fry

Here are some delicious dishes to serve with stir-fried tofu:

Storage Tips

Transfer the stir fry to an airtight container and refrigerate for up to 4 days. This recipe is not recommended for freezing.

A bowl of tofu broccoli stir fry features veggies, tofu and rice. It sits in front of a red bell pepper and another bowl of the stir fry.

Vegan Asian Meals

Of course, this vegan teriyaki tofu stir fry is the best! If you’re ready for more, here are some more tasty vegan Asian dishes to try:

Crispy tofu stir fry features colorful veggies on top of rice in a bowl.

Teriyaki Tofu Stir Fry

This tofu stir fry is served over rice and tastes better than takeout! Make this dish on the weekends and serve throughout the week along with some steamed broccoli!
5 from 2 votes
Course: Main Course
Cuisine: Asian
Prep Time: 10 minutes
Cook Time: 15 minutes
Resting Time: 5 minutes
Total Time: 25 minutes
Servings: 4 servings
Calories: 331kcal


Fried Tofu

  • 1 15-ounce tub extra firm tofu
  • 3 tablespoons cornstarch
  • 1 tablespoon olive oil (substitute sesame oil)

Stir Fry

  • 2 teaspoons olive oil
  • 1 red bell pepper
  • 1 yellow bell pepper
  • 2 cups green beans
  • 1 cup sugar snap peas
  • 1 cup carrots, sliced
  • 1 cup sliced mushrooms
  • 1 cup baby corn
  • 2 cups broccoli (cut into small florets)
  • ½ cup water chestnuts

Teriyaki Sauce

  • ¼ cup vegan honey (substitute agave nectar or maple syrup)
  • ¼ cup tamari (or soy sauce)
  • 1 teaspoon dried ginger
  • 3 tablespoons minced garlic
  • ½ cup vegetable broth
  • 2 tablespoons cornstarch

For Serving


For the Fried Tofu:

  • Remove the tofu from its package and press for up to 30 minutes to several hours (tofu that is pressed longer will be firmer). Feel free to do this step the day before and store the tofu as its pressing in the fridge overnight.
    A hand holds a knife and is cutting tofu. It's sitting next to a tofu presser gadget.
  • When you're ready to begin cooking, cut the tofu into cubes and toss cubes in cornstarch.
    A hand holds a measuring spoon of cornstarch, sprinkling it over tofu cubes in a bowl.
  • Add oil to a skillet over medium-high heat and cook until shimmering. Add tofu cubes, allowing each one to sit for several minutes until browned on one side. Use tongs to turn the tofu pieces, cooking on all sides until browned.
    A hand holds tongs, reaching them into a skillet full of tofu cubes.
  • Transfer tofu pieces to a plate lined with paper towels.

For the Stir Fry:

  • Add additional oil to the skillet. Then add the vegetables, stirring and sauteing for several minutes until the vegetables are fork tender.
  • Once the vegetables are ready, return the tofu to the skillet.
    Looking down on a skillet full of veggies, such as green beans, broccoli, carrots, and more.

For the Teriyaki Sauce:

  • Stir together the sauce ingredients in a small bowl.
  • Pour the sauce over the ingredients in the skillet and cook until the sauce has thickened, around 3 to 5 minutes.
    A hand holds a bowl of sauce, pouring it into a skillet full of veggies and tofu.
  • To serve, distribute cooked rice in bowls and top with tofu stir-fry. Top each serving with sesame seeds.

Recommended Equipment

(The products above contain sponsored links to products we use and recommend)


Nutritional estimates does not include serving ingredients, such as brown rice or sesame seeds.
Calories: 331kcal | Carbohydrates: 65g | Protein: 9g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Sodium: 979mg | Potassium: 875mg | Fiber: 8g | Sugar: 29g | Vitamin A: 7494IU | Vitamin C: 163mg | Calcium: 88mg | Iron: 3mg

The nutrition information shown is an estimate provided by an online nutrition calculator and should not be considered a substitute for a professional nutritionist’s advice.

2 Responses to Teriyaki Tofu Stir Fry

  1. Avatar thumbnail image for MarlyTracy Reply

    5 stars
    This stir fry was delicious!

    • Avatar thumbnail image for MarlyMarly

      So glad you liked it Tracy!

5 from 2 votes (1 rating without comment)

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