Quick & Easy Teriyaki Tofu is the easiest way to add plant based protein to a vegan meal. This tofu recipe is ready in just 15 minutes and is perfect to add to your vegan meal prep routine.
For this recipe, I prefer to use the super firm tofu or to press my tofu in a tofu press before cooking it.
It will only take 15 minutes to make this tofu and it is worth every minute. You can cut the tofu however you like (cubes, slices, whatever) and it will still be delicious.
What are the benefits of tofu?
Tofu has been made from soybeans for at least 2,000 years. It is extremely versatile and high in plant-based protein. Tofu has many benefits including:
- Cardiovascular health: Tofu is high in plant pigments called flavonoids that are antioxidants that can contribute to healthy blood pressure and heart health.
- Reduced cancer risk: The antioxidant power in tofu also helps to eliminate free radicals in the body to lower the risk of cancer cell growth.
- Bone health: Tofu is high in minerals essential to healthy bones, such as calcium and magnesium.
- High Protein: Every 100 grams of firm tofu provides 11 grams of protein, which can help build muscle and keep you full.
Teriyaki Tofu Ingredients
This tofu recipe is super quick and easy and made with only 6 ingredients that are probably already in your kitchen!
- Extra Firm Tofu – For this tofu recipe, I prefer to use the super firm tofu that is in a shrink-wrap package, like this tofu. Alternatively, you can use a tofu press on regular firm tofu for the same result.
- Soy Sauce or Tamari, if gluten-free. You can also substitute with coconut aminos.
- Maple syrup or agave syrup
- Sesame Oil (can be omitted if following an oil-free plant based diet)
- Fresh ginger, or can substitute with ground ginger powder
- Toasted sesame seeds
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How to make Teriyaki Tofu
- Dry excess moisture off of firm or pressed tofu.
- Cut into 1/2-inch slices, cubes, or tear by hand into chunks – depending on your preference.
- In a bowl, mix together the soy sauce, maple syrup, sesame oil, ginger, and sesame seeds.
- Cook the tofu in a skillet on the stovetop over medium-high heat for 3-4 minutes per side.
- Turn down the heat to medium-low and add the sauce mixture. Stir it around to make sure the tofu is coated.
- Continue cooking each side of the tofu for another minute, keeping an eye on it to prevent burning.
- Remove the pan from the heat and let sit for a minute to cool and get a bit sticky.
Equipment Needed
- Tofu Press, if not using super firm tofu.
- Knife
- Mixing bowl
- Whisk
- Non-stick skillet
- Spatula
Teriyaki Tofu Serving Suggestions
This tofu recipe is a great high-protein addition to rice bowls or wraps for an easy meal prep. Add this tofu to a quick vegan lunch and dinners such as:
- 30-Minute Stir Fry – try this recipe in for a high-protein and veggie-filled lunch meal prep.
- Add this tofu to Sweet and Spicy Collard Wraps for extra protein in a low-carb weight loss meal.
- Add Teriyaki Tofu to Sweet Potato “Tempura” Sushi Bowls for a satisfying plant based dinner.
Want more easy tofu recipes? Try these:
This 15-minute Teriyaki Tofu recipe is a fast and flavorful plant-based meal perfect for busy days. This tofu is cooked until golden and tossed in a rich, homemade teriyaki sauce that comes together in minutes. Serve it over rice or noodles for a satisfying, savory vegan meal that’s both healthy and delicious!
Teriyaki Tofu
- Total Time: 15 minutes
Description
This high-protein 15-minute Teriyaki Tofu is a quick and flavorful vegan dish featuring a savory Asian-inspired homemade sauce.
Ingredients
- 1 block (14-16 oz.) super firm tofu, or pressed tofu
- 2 tablespoons low sodium soy sauce (Sub. with tamari or coconut aminos if gluten-free)
- 1 tablespoon maple syrup or agave syrup
- 1 teaspoon toasted sesame oil
- 1/2 teaspoon fresh grated ginger
- 2 teaspoons toasted sesame seeds
Instructions
- Use a towel to dry excess moisture off the tofu. Slice into 1/2-inch slices, or any desired shape.
- In a bowl, whisk together the soy sauce, maple syrup, sesame oil, ginger, and sesame seeds. Set aside.
- Cook the tofu on a non-stick skillet over medium-high heat for 3-4 minutes per side, or until lightly golden.
- Reduce the heat to medium-low, add in the sauce, and stir a bit to coat the tofu. Continue to cook for 1 minute per side, being careful not to let it burn.
- Remove the pan from the heat to let cool and for the sauce to thicken.
Notes
- See above for additional details and serving suggestions
- Store in a sealed container in the fridge for up to 5 days
- Prep Time: 5
- Cook Time: 10
