Tofu and stir-fried veggies with homemade teriyaki sauce being poured over it.

Teriyaki Tofu

Tofu and veggies with teriyaki sauce served over rice or noodles.

Course Main Course
Cuisine Asian
Keyword teriyaki tofu, teriyaki tofu stir fry
Prep Time 20 minutes
Cook Time 10 minutes
Total Time 30 minutes
Servings 4
Calories 419 kcal


  • 1 cup teriyaki sauce store bought or my homemade teriyaki sauce
  • 16 oz extra firm tofu or high protein tofu
  • 3 cups mixed vegetables
  • 1/2 cup soy sauce or teriyaki marinade (for marinating) (or Tamari or Bragg's liquid amino for gluten-free)
  • 2 tbsp sesame oil (for frying)
  • 4 cups cooked rice or noodles


  1. Make the homemade teriyaki sauce.  (Omit this step if using store bought sauce).
  2. Drain and press your extra firm tofu to get as much excess water out of it as possible.
  3. Cut the tofu into 1/2 inch cubes.
  4. Marinate the tofu in soy sauce or the teriyaki marinade for at least 15 minutes.
  5. Stir fry the tofu in 1 tbsp of sesame oil on medium-high heat, flipping frequently until the tofu cubes become crispy on all sides.
  6. While the tofu is cooking, wash and cut about 3 cups of any veggies that you want to add to the dish.

  7. Remove the cooked tofu from the skillet, add an additional 1 tbsp of sesame oil.
  8. Stir fry the veggies for about 3-5 minutes over medium-high heat until they are cooked, but not mushy.
  9. Add the tofu back into the skillet with the veggies and drizzle with about 1 cup of teriyaki sauce.

  10. Mix well and serve over rice or noodles.

Recipe Notes

Pro Tips:

Nutrition Facts
Teriyaki Tofu
Amount Per Serving (2 cups tofu veggies and rice)
Calories 419 Calories from Fat 72
% Daily Value*
Fat 8g12%
Saturated Fat 1g6%
Sodium 2825mg123%
Potassium 507mg14%
Carbohydrates 74g25%
Fiber 6g25%
Sugar 10g11%
Protein 13g26%
Vitamin A 6930IU139%
Vitamin C 14.2mg17%
Calcium 68mg7%
Iron 2.8mg16%
* Percent Daily Values are based on a 2000 calorie diet.