With protein-packed tofu and lots of tender-crisp veggies, this tofu stir fry is a light and healthy dinner that’s full of color and flavor. It’s fantastic for meal prep too!
Stir fries like my Rainbow Vegetable Quinoa Stir Fry and this tofu stir fry are some of my favorites for weeknight dinners. By definition, they are FAST—that’s because they cook in a hot skillet and only just enough to make the vegetables tender-crisp. They’re also healthy, vibrant, and flavorful. What’s not to love?! This tofu stir fry has been on frequent repeat in my home lately, both for dinners and for meal prep lunches.
Why I Can’t Get Enough of This Tofu Stir Fry
There’s so much to love about this simple vegan meal!
- Plant-based protein. Tofu is an excellent source of plant-based protein, making it a great option for those looking to reduce the amount of meat they eat, vegans and vegetarians, and even meat eaters who just want to switch up their routine a bit.
- Customizable. You can never get bored with this tofu stir fry because you can change the veggies with the seasonings, add toppings, try serving it different ways—there are endless possibilities!
- Meal prep friendly. Portion the stir fry and rice into individual containers and you can enjoy a healthy, balanced lunch for the next several days.
What You’ll Need
This recipe is incredibly versatile; I share some variation ideas below. Scroll down to the recipe card to find the ingredient quantities and recipe instructions.
- Extra-firm tofu – I like to use extra-firm because it holds its shape better when stir fried.
- Vegetables – Carrots, red onion, broccoli, and bell pepper.
- Olive oil – Or another oil you like to use for cooking.
- Low-sodium soy sauce – Or tamari to make this gluten-free.
- Rice vinegar
- Hot sauce – I use chili garlic sauce or sriracha.
- Garlic
- Kale – Optional, but it’s a great way to sneak in some extra veggies!
- Arrowroot powder/cornstarch – This thickens the sauce.
- White rice – Or cooked quinoa for serving.
How to Make Tofu Stir Fry
You’ll find the full instructions for this tofu stir fry in the recipe card below.
- Cook the vegetables. Warm a skillet over medium heat, then add the oil, followed by the tofu and vegetables. Add a splash of water and a tablespoon of soy sauce and cook for 5 minutes.
- Make the sauce. Whisk the remaining ingredients in a small bowl.
- Finish. Pour the sauce into the pan, stir to coat, and cook for another minute or two. Serve over rice.
Tips for Success
A few simple tips and you’ll have the perfect tofu stir fry!
- Press the tofu. Although this step is optional, pressing the tofu helps it absorb more flavor and have a firmer, more satisfying texture. I like to press it for 30 minutes (the instructions are in the recipe card) to get the liquid out.
- Don’t overcook the veggies. The key is to cook them until they are tender-crisp, so they still retain some crunch and color. Overcooking them will result in a mushy stir fry and no one wants that!
- Have all your ingredients ready before starting. Stir frying is a quick cooking method, so having everything prepped and measured beforehand will make the process smoother.
Serving Suggestions
In addition to rice or quinoa, you can serve this tofu stir fry over cauliflower rice or your favorite Asian noodles. I also like to raid my pantry for potential toppings. Sesame seeds, chopped peanuts, and toasted cashews are all excellent for adding some texture.
How to Store and Reheat Leftovers
- Refrigerator: Store this tofu stir fry in an airtight container in the fridge for 3 to 4 days. I do not recommend freezing the recipe, as the vegetables will be soggy.
- Reheat: To reheat, simply warm the stir fry on the stovetop or in the microwave until heated through.
More Tofu Recipes
Tofu Stir Fry
Ingredients
- 1 (14-ounce) block extra firm tofu (*pressed if needed)
- 2 medium carrots sliced
- ½ medium red onion diced
- 1 cup broccoli florets
- 1 bell pepper seeded and chopped
- 2 tablespoons olive oil
- ¼ cup low-sodium soy sauce
- 1 tablespoon rice vinegar
- 1 tablespoon hot sauce (I like chili garlic sauce or sriracha)
- 1 clove of garlic grated
- 1 cup chopped kale (optional)
- 1 teaspoon arrowroot powder/cornstarch
- 2 cups cooked white rice (or quinoa!)
Instructions
- If your tofu is still pretty soft/watery, you'll want to press it. To press it, simply place it on a paper towel-lined plate, top with another paper towel, and place something heavy (like a few cookbooks or a tea kettle/cast iron pan) on top of it. Allow the tofu to sit for at least 30 minutes. Once pressed, drain the water and cut the tofu into cubes.
- Heat a skillet over medium heat. Once hot, add 1 tablespoon of oil, along with the tofu, carrots, onion, broccoli and pepper. Add a splash of water + 1 tablespoon of soy sauce. Cover and let cook until hot, about 5 minutes. Stir again to combine.
- In a separate bowl, combine the remaining ingredients. Whisk everything together until smooth. Pour the sauce of the tofu and vegetables and cook another 1 – 2 minutes until everything is coated and then serve immediately over rice!
Nutrition
