Teriyaki Tofu stir fry over cooked quinoa

Teriyaki Tofu Stir Fry

This easy one-pot Teriyaki Tofu Stir Fry is the perfect weeknight meal. Whisk together a quick sauce, add any assortment of veggies, and serve it over some cooked quinoa for a complete family-friendly dish!

Course Main Course
Cuisine Gluten-Free, Japanese, Vegan
Keyword easy tofu recipe, teriyaki tofu
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4 people
Calories 411 kcal
Author Anjali Lalani


For the Sauce:

For Serving:

  • 4 cups quinoa , cooked (or brown rice)


To Prepare the Tofu:

  1. Cut the block of tofu in half. Place each half in 2 clean paper towels one at a time and gently press/squeeze to remove excess stored liquid (without breaking up the tofu). 

  2. Cut the tofu into 1/2-inch cubes and pan fry on medium-high heat in a non-stick pan with 1 teasp cooking oil.

  3. Mix and turn frequently until all the water is burned off and the tofu is lightly golden brown on most sides (be sure not to burn the tofu). If you find that the tofu is sticking to the pan, add a little more oil. 

  4. While the tofu is cooking, continue on to the rest of the recipe.

  5. Once the tofu is done, add 1 tbsp tamari (or soy sauce) and toss once more. Set the tofu aside in a bowl.

  6. Using a wet paper napkin, quickly wipe down the non-stick pan while it's still hot.

To Prepare the Dish:

  1. Whisk all the sauce ingredients in a small bowl and set aside. 

  2. Prep any veggies. For asparagus, trim the bottom of the spheres and cut them into 2-inch long pieces. For any other veggies, dice them to preferred size.

  3. Once the tofu is done cooking and set aside, quickly wipe down and use the same non-stick pan to saute the veggies.

  4. Heat 1 teasp cooking oil on medium-high heat. Add in the diced veggies and saute until cooked through, but still slightly crispy. 

  5. Add in the pan-fried tofu. 

  6. Add in the sauce. Turn the heat down to medium and let it cook until the sauce starts to thicken and coat the tofu and veggies. 

  7. Taste and adjust flavor if needed with additional tamari and/or coconut sugar.

  8. If using, mix in the red chili paste and green onions. Mix once more. 

  9. Turn off the heat and serve over cooked quinoa.

Recipe Notes

For the Tamari, I prefer San-J brand.


I've added cooked brown rice noodles to this dish and it tastes great. To do this, cook the noodles in a separate pot according to package, and then add them in at the end with the pan-fried tofu. Depending on how many noodles you add, you may need additional sauce.


To reduce the amount of sugar, you can sub coconut aminos for tamari and add less coconut sugar (coconut aminos is slightly on the sweeter side already).


Nutrition Facts
Teriyaki Tofu Stir Fry
Amount Per Serving
Calories 411 Calories from Fat 99
% Daily Value*
Total Fat 11g 17%
Saturated Fat 1g 5%
Sodium 1079mg 45%
Potassium 813mg 23%
Total Carbohydrates 58g 19%
Dietary Fiber 8g 32%
Sugars 12g
Protein 19g 38%
Vitamin A 18.6%
Vitamin C 10.8%
Calcium 10.5%
Iron 37.8%
* Percent Daily Values are based on a 2000 calorie diet.