This stir-fried teriyaki tofu bowl is a quick, healthy, flavorful meal that the whole family will love!  Perfect for a quick weeknight dinner but pretty and flavorful enough for a dinner party, this tofu teriyaki will impress! Plus, it’s gluten-free, vegan, and packed full of veggies, a dish that you can feel good about serving! 

Teriyaki tofu with vegetables in a frying pan with teriyaki sauce being poured over it.

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Why you will love this recipe

  • it’s quick and easy to make.
  • It’s vegan, gluten-free, and packed with healthy veggies.
  • works great for meal prep and make-ahead lunches!

This was easy and delicious! I made your teriyaki sauce as well. Thank you for a quick go to recipe. 🙂

—Carrie G.

Ingredients and substitutions 

  • Tofu – You will need extra-firm tofu or high-protein tofu.  Soft tofu or silken tofu will fall apart when you cook it.
  • Teriyaki Sauce – you can either use store-bought teriyaki sauce or easily make your own homemade teriyaki sauce.
    • To make your own, you’ll need
      • tamari or Bragg’s Liquid Aminos (for gluten-free) or regular soy sauce if not gluten-free.
      • water – to dilute the strong flavor of the soy sauce.
      • brown sugar – to sweeten the sauce. (you can also use white sugar or maple syrup)
      • Vinegar – to give the sauce the needed acidity.
      • sesame oil – for flavor and a little richness.
      • ginger – to give the teriyaki its authentic flavor.
      • garlic – for flavor.
  • Sesame Oil – to stir-fry the tofu and veggies and give it an authentic Asian flavor. (You can use any oil that you like, though.)
  • Vegetables – any veggies that you like will probably work well in the stir-fry.
    • My favorites to use are…
      • broccoli
      • bell peppers
      • mushrooms
      • zucchini
      • asparagus
      • yellow squash
      • carrots
      • celery
      • green onions
  • Rice, Grain, or Noodles – to serve the tofu and veggies over.  Use your choice of brown rice, basmati rice, long– or short-grain rice, couscous, quinoa, or even spaghetti, rice, or soba noodles.
  • Sesame Seeds – for garnish.
Teriyaki tofu with stir-fried vegetables in an iron skillet.

How to marinate the tofu

I highly recommend marinating the tofu before cooking to get the best flavor.  You have two choices when marinating the tofu.

  • teriyaki marinade – this is simply my teriyaki sauce recipe without the added corn starch that causes it to thicken.  (I find that if I use the starch-thickened teriyaki sauce, the tofu doesn’t crisp up as well.  Using a thinner sauce allows it to soak into the tofu and doesn’t burn or stick when you cook.)
  • soy sauce – this gives the tofu a nice flavor without the work of making another batch of teriyaki sauce.  (This method is quicker and easier, and you don’t lose too much flavor.)  You can use regular soy sauce, or if you want it to be gluten-free, use Tamari or Bragg’s Liquid Aminos.

How to make teriyaki tofu stir-fry

Make the vegan teriyaki sauce

Step 1 – Make the homemade teriyaki marinade by combining all the ingredients in a small saucepan. (1/2 cup cold water, 1/3 cup brown sugar, 1/4 cup soy sauce, 2 tbsp vinegar, 1 tbsp sesame oil, minced garlic, ginger root, garlic chili paste, and 1 tbsp corn starch) and simmer over medium heat until all of the sugar dissolves.

Prepare the tofu

Step 1 –Drain and press your extra-firm tofu to remove as much excess water as possible.

Step 2 – Cut the tofu into 1/2 inch cubes. Then marinate the tofu in the teriyaki marinade for at least 15 minutes.  (The teriyaki marinade is the same as the homemade sauce, but without the starch to thicken it.  This way, your tofu will be able to soak up the sauce.)

Step 3 -Pour the marinade back into a saucepan. Mix 1 tablespoon of cornstarch with 2 tablespoons of water, then stir the mixture into the marinade. Turn the heat to high and bring to a boil, stirring frequently to thicken the sauce.

Cubes of tofu frying in an iron skillet.
Fry the marinated tofu.
Vegetables frying in an iron skillet to make teriyaki tofu.
Add the veggies and stir-fry.

Step 4 -Stir-fry the tofu in 1 tbsp of sesame oil over medium-high heat, flipping frequently until the tofu cubes are crispy on all sides. 

Prep and cook the vegetables

Step 5 – While the tofu is cooking, wash and cut about 3 cups of veggies you want to add to the dish.

Step 6 – Remove the cooked tofu from the skillet and add an additional tablespoon of sesame oil.

Step 7 – Stir-fry the veggies for about 3-5 minutes over medium-high heat, until cooked but not mushy.

Step 8 – Add the tofu back to the skillet with the veggies, then drizzle about 1 cup of thickened teriyaki sauce over it.

Step 9 – Mix well, then serve over rice or noodles. Garnish with sesame seeds and/or green onions.

Teriyaki sauce being poured over stir-fried vegetables and fried tofu.

Pro tips

  • Make sure to drain and press your tofu well.
  • Add the thickened teriyaki sauce after cooking to avoid it sticking and burning to the pan.
  • Marinate the tofu for at least 15 minutes.  You can marinate it a day or two in advance, but be sure to keep it refrigerated until ready to cook.
  • To make spicy teriyaki tofu, add 1 tsp of garlic chili paste (aka Sambal Oelek) to the teriyaki sauce.

Storing, reheating, and freezing

  • Store leftovers covered in the refrigerator for up to 5 days.
  • Reheat in the microwave for 2-4 minutes, depending on how much you are reheating.  You can also reheat it on the stovetop in a pan, adding a few splashes of water to thin the sauce if needed.
  • Freeze in an airtight container for up to 3 months.  Thaw overnight in the refrigerator and reheat according to the directions above.

Variations 

Extra Crispy Teriyaki Tofu:  You can use my recipe for crispy fried tofu, then pour the teriyaki sauce over it.  This tofu is deep-fried in a light corn starch batter, like the crispy tofu you may find at your favorite Chinese restaurant. 

Baked Teriyaki Tofu: If you prefer to bake your tofu, simply place the marinated tofu on a cookie sheet and bake it at 400° F for about 40-45 minutes, flipping it every 10 minutes until it is as crispy as you like. Pour the teriyaki sauce over the baked tofu after it comes out of the oven. Pro Tip: Use the soy sauce method or the teriyaki marinade without the cornstarch added.  A thickened sauce will get sticky and burn on the cookie sheet.

Grilled Teriyaki Tofu: If you would like to cook your tofu on the grill, cut the tofu into large rectangles about 1/2 inch thick, then marinate it in the teriyaki marinade.  Grill it for about 4-5 minutes on each side.  Pro Tip:  Copper grilling mats work great for grilling tofu!  They give it extra support so it doesn’t fall through the spaces in the grill. 

Teriyaki Noodles – If you don’t want to serve your teriyaki tofu over rice, you can turn it into teriyaki noodles!  It’s delicious either warm or cold, so it’s perfect for meal prep.

Chickpea Teriyaki Tofu – If you want to avoid soy and need a tofu alternative, you can use chickpea tofu, aka Burmese tofu, in place of the tofu for a delicious soy-free meal.

Vegan Kebabs – Swap out seitan for tofu in my grilled kebab recipe for grilled teriyaki tofu.

Teriyaki tofu with stir-fried veggies served over rice.

Want more tofu marinade ideas?  Check out my family’s 6 favorite tofu marinade recipes.

More tofu recipes

Teriyaki tofu recipe

Teriyaki tofu with vegetables in a frying pan with teriyaki sauce being poured over it.
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5 from 7 rating

Teriyaki Tofu

Yield: 4
Prep: 20 minutes
Cook: 10 minutes
Total: 30 minutes
Author: Monica Davis
Stir-fried tofu and veggies with teriyaki sauce served over rice or noodles.
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Ingredients

  • 16 oz extra firm tofu, or high protein tofu

Teriyaki marinade (or 1 1/4 cup store-bought)

  • 1/2 cup cold water, (or Tamari or Bragg's liquid amino for gluten-free)
  • 1/3 cup brown sugar
  • 1/4 cup soy sauce, or tamari for gluten-free
  • 2 tablespoons vinegar, (white or apple cider vinegar)
  • 1 tablespoon sesame oil
  • 1-2 cloves garlic, (minced)
  • 1-2 teaspoons fresh ginger , (minced)
  • 1 teaspoon garlic chili paste , aka Sambal Oelek or Sriracha (optional for a spicy sauce)

To thicken the teriyaki sauce

  • 1 tablespoon corn starch
  • 2 tablespoons water, to mix with the corn starch

Vegetables

  • 2 tablespoons sesame oil, divided
  • 3 cups mixed vegetables, of choice
  • 4 cups cooked rice or noodles

Instructions
 

Make the teriyaki sauce

  • Make the homemade teriyaki marinade by combining all the ingredients in a small saucepan. (1/2 cup cold water, 1/3 cup brown sugar, 1/4 cup soy sauce, 2 tbsp vinegar, 1 tbsp sesame oil, minced garlic, ginger root, garlic chili paste, and 1 tbsp corn starch) and simmer over medium heat until all of the sugar dissolves.

Prep and cook the tofu

  • Drain and press your extra-firm tofu to remove as much excess water as possible.
  • Cut the tofu into 1/2 inch cubes.
  • Marinate the tofu in the teriyaki marinade for at least 15 minutes.  (The teriyaki marinade is the same as the homemade sauce, but without the starch to thicken it.  This way, your tofu will be able to soak up the sauce.)
  • Pour the marinade back into a saucepan. Mix 1 tablespoon of cornstarch with 2 tablespoons of water, then stir the mixture into the marinade. Turn the heat to high and bring to a boil, stirring frequently to thicken the sauce.
  • Stir-fry the tofu in 1 tbsp of sesame oil over medium-high heat, flipping frequently until the tofu cubes are crispy on all sides.

Prep and cook the vegetables

  • While the tofu is cooking, wash and cut about 3 cups of any veggies that you want to add to the dish.
  • Remove the cooked tofu from the skillet, and add an additional tablespoon of sesame oil.
  • Stir-fry the veggies for about 3-5 minutes over medium-high heat until cooked but not mushy.

Notes

  • Make sure to drain and press your tofu well.
  • Add the teriyaki sauce after cooking to prevent it from sticking and burning. 
  • Marinate the tofu for at least 15 minutes.  You can marinate it a day or two in advance, but be sure to keep it refrigerated until ready to cook.
Serving: 2cups tofu veggies and rice, Calories: 419kcal, Carbohydrates: 74g, Protein: 13g, Fat: 8g, Saturated Fat: 1g, Sodium: 2825mg, Potassium: 507mg, Fiber: 6g, Sugar: 10g, Vitamin A: 6930IU, Vitamin C: 14.2mg, Calcium: 68mg, Iron: 2.8mg
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