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Hungry Healthy Happy » Recipes » Japanese

Teriyaki Tofu Stir-Fry

Updated: Mar 20, 2025 · Published: May 29, 2017 · Written by Dannii Martin · This post may contain affiliate links which earn us commissions if purchases are made · 56 Comments

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Diet: Vegetarian
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Teriyaki Tofu Stir Fry with a text title overlay.

If you think that tofu is bland and boring, then you need to make this Teriyaki Tofu Stir-Fry ASAP, so it can change your mind! Crispy, sweet and sticky tofu mixed with delicious chunky vegetables - this teriyaki tofu is a quick and easy meal not to be missed. It's ready in under 15 minutes.

A plate of stir fried vegetables and tofu on a bed of noodles.

This Teriyaki Tofu is cooked in under 10 minutes (with just 5 min prep time), making it the perfect quick and easy week night meal. Save yourself some extra time by prepping all your veg in the morning, then you can just throw it all in the pan when you get home from work.

You can use pretty much any vegetables you want to in this tofu stir fry. We usually make this meal when we are having a fridge raid and need to use stuff up, or when we get some reduced vegetables on a food shop. It's a great way to increase your fiber intake.

If you like tofu, we've also used it in our 10 Minute Thai Noodle Soup or Vegan Sushi.

Jump to:
  • Ingredients and Substitutions
  • How to make Tofu Teriyaki Stir Fry -Step By Step
  • Homemade Teriyaki Sauce
  • Teriyaki Tofu Variations
  • Serving Suggestions
  • Extra Tips
  • Frequently Asked Questions
  • More Asian recipes
  • Recipe
  • Feedback

Ingredients and Substitutions

All the ingredients needed to make this recipe laid out on a wooden surface.

A full ingredients list, along with US Customary and Metric measurements, can be found in the recipe card at the end of this post.

  • Tofu cubes - We used pre-marinated tofu. But you can buy a big block of tofu, which is more economical and then press it to squeeze all the liquid out and then dice it up.
  • Sesame oil - You can use olive oil, but sesame adds a really nice flavour.
  • Vegetables - We used tenderstem broccoli, baby corn and spring onions (scallions).
  • Honey - Swap this to maple syrup if you want to keep it vegan.
  • Low salt soy sauce - Find a gluten-free version or use tamari to make the whole dish gluten free.
  • Ginger, garlic and coriander (cilantro) - The base of the teriyaki sauce. You can use a garlic and ginger paste to make it easier.
  • Lime - For a nice touch of zestiness.
  • Red chilli - Optional. Leave it out if you don't like spicy food or you are serving it to kids.

More ingredient substitutions and variations can be found in the recipe card.

How to make Tofu Teriyaki Stir Fry -Step By Step

A frying pan with baby corn and tenderstem broccoli cooking in it.
  1. Step 1: Heat the oil in a pan or wok over a medium-high heat. Add the broccoli, baby corn and spring onions and gently cook for 3 minutes.
Tofu pieces added to the pan.
  1. Step 2: Add the tofu pieces to the pan and stir.
A small bowl containing a herby marinade.
  1. Step 3: Meanwhile, make the teriyaki sauce by mixing together the honey, soy sauce, ginger, garlic, coriander and lime juice. Alternatively, use our healthy Teriyaki Sauce recipe.
Teriyaki sauce added to the pan.
  1. Step 4: Add the teriyaki sauce to the pan and gently cook for 4 minutes. Serve with rice or noodles and scatter the red chilli and spring onions on top.

Homemade Teriyaki Sauce

Sure, you can buy store bought teriyaki sauce, but did you know it's so easy to make yourself and with ingredients you probably already have in your cupboards? Use our Healthy Teriyaki Sauce Recipe.

Just mix together some soy sauce (we like low salt), honey, ginger, garlic, lime and herbs and you have a delicious sticky sauce that can be used in any stir fry. It's also nice on salmon and then grilled.

You could make a big batch of this sauce and it would keep in the fridge for a few days. That way you could have teriyaki every day of the week. Teriyaki salmon, chicken, tofu, veggies. You name it, you can put this sauce on it!

A bowl of healthy teriyaki sauce.

Teriyaki Tofu Variations

The great thing about a stir fry is that you can add pretty much any vegetables you like. It's such a great fridge raid meal, and it's really forgiving so you can use vegetables that might start to be a little past their best.

Try to use quicker cooking soft vegetables, as the best thing about this dish is how quick it is to make. We added broccoli and corn, however you could add bell peppers, green beans, sugar snap peas, kale, mushrooms and courgettes. Some really thin cut carrot strips would well and add plenty of crunch.

Serving Suggestions

We went with some wholewheat noodles, but rice works well with this teriyaki tofu recipe. Why not try our Coconut Rice, Slow Cooker Rice, Brown Rice and Quinoa Mix or Oven Cooked Rice.

If you want some greens with this, then go with our Roasted Pak Choi or Garlic Spring Greens.

When serving, top with some sesame seeds and spring onion (green onions).

Extra Tips

  • We used tofu pieces, but you could buy a block of tofu and cut it up yourself. Just make sure you use a tofu press to squeeze as my liquid out as possible.
  • If you are using a block of tofu, then after you have pressed it you can tear little nuggets off rather than cutting it. All the uneven edges help to get it really crispy.
  • You could use this same recipe with chicken or prawns instead. Cooking time would vary.
  • Feel free to use up any vegetables that need using. Bell peppers and mushrooms go well in this too.
Tofu Stir Fry on a patterned plate.

Frequently Asked Questions

How to store leftovers

This makes a really good meal prep recipe, as it stores well. Portion it out with rice or noodles into an airtight container and they will keep in the fridge for up to 3 days.

How to make vegan stir fry

Tofu is a great addition to a vegan diet, however we have used honey in this dish so it isn't vegan. You can swap the honey for maple syrup to make it vegan, however it won't be quite as sticky.

More Asian recipes

  • Vegetable Teriyaki and rice in a green bowl next to a pan of more teriyaki
    10 Minute Vegetable Teriyaki
  • Six Asian Lettuce Wraps on a serving tray with a pot of hoisin sauce.
    Asian Lettuce Wraps
  • Chicken Rendang in a metal dish next to a boel of rice and a lime wedge
    Chicken Rendang
  • Prawn Laksa in a wooden bowl next to a bunch of cilantro, a red chili and a lime wedge
    Prawn Laksa

If you’ve tried this teriyaki tofu recipe, let us know how you got on in the comments below.
Tag us in your creations on Instagram @hungryhealthyhappy - Use the hashtag #hungryhealthyhappy too.

Recipe

Tofu Teriyaki Stir Fry on a patterned plate topped with sliced chilli.

Teriyaki Tofu Stir-Fry

By: Dannii Martin
If you think that tofu is bland and boring, then you need to make this Teriyaki Tofu Stir-Fry, so I can change your mind!
An illustration of a v-shaped plant.
Vegetarian
5 from 45 votes
Pin Print Save recipe Saved!
Course: Main Course
Cuisine: Japanese
Prep: 5 minutes mins
Cook: 10 minutes mins
Total: 15 minutes mins
Servings: 2 servings
Calories: 448kcal
Allergens:
An illustration of two ears of wheat.
Gluten
An illustration of sesame seeds
Sesame
An illustration of soyabeans.
Soya

Ingredients

  • 150 g (5 oz) Marinated Tofu Pieces
  • 2 tablespoon Sesame oil
  • 200 g (7 oz) Tenderstem broccoli
  • 150 g (5 oz) Baby corn
  • 6 Spring onion (Scallion) - sliced
  • 2 tablespoon Honey
  • 2 tablespoon Low salt soy sauce
  • 1 tablespoon Fresh ginger - finely grated
  • 1 Garlic clove - crushed
  • 2 tablespoon Fresh coriander (cilantro) - chopped
  • 0.5 Lime - (juice only)
  • 1 Red chilli - sliced for serving

Instructions

  • Heat 2 tablespoon Sesame oil in a large pan and then add 200 g Tenderstem broccoli, 150 g Baby corn and 6 Spring onion (Scallion) and gently cook for 3 minutes.
  • Add 150 g Marinated Tofu Pieces to the pan and stir.
  • Meanwhile, make the teriyaki sauce by mixing together 2 tablespoon Honey, 2 tablespoon Low salt soy sauce, 1 tablespoon Fresh ginger (grated), 1 Garlic clove (crushed), 2 tablespoon Fresh coriander (cilantro) and 0.5 Lime (juice only).
  • Add the teriyaki sauce to the pan and gently cook for 4 minutes. Serve with rice or noodles and scatter 1 Red chilli and more spring onions on top.

Recipe Tips

  • We used tofu pieces, but you could buy a block of tofu and cut it up yourself. Just make sure you use a tofu press to squeeze as my liquid out as possible.
  • You could use this same recipe with chicken or prawns instead. Cooking time would vary.
  • Feel free to use up any vegetables that need using. Bell peppers and mushrooms go well in this too.

Nutritional Information

Serving: 1portion | Calories: 448kcal | Carbohydrates: 30g | Protein: 16g | Fat: 28g | Saturated Fat: 4g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 5g | Sodium: 1312mg | Potassium: 246mg | Fiber: 6g | Sugar: 23g | Vitamin A: 1450IU | Vitamin C: 24.8mg | Calcium: 380mg | Iron: 4.3mg

The nutritional information provided is approximate and is calculated using online tools. Information can vary depending on various factors, but we have endeavoured to be as accurate as possible.

As all appliances vary, cooking times are a guide. Please note that by changing the serving size, the cooking time may also need to be altered.

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Comments

  1. Bintu | Recipes From A Pantry says

    October 31, 2018 at 11:45 am

    5 stars
    This looks and sounds absolutely incredible! I definitely need to use tofu more - I love the sound of a teriyaki tofu stir fry!

    Reply
  2. Traci says

    October 30, 2018 at 1:56 pm

    5 stars
    I love to make tofu stir fry quite often! I'm so glad to see you're making your Teriyaki from scratch. It's so easy. Great recipe...pinned!

    Reply
  3. Jacqueline Debono says

    October 30, 2018 at 1:46 pm

    5 stars
    I've never tried tofu but this looks really good. Love the sound of your homemade teriyaki sauce too!

    Reply
  4. Cindy Gordon says

    October 30, 2018 at 1:15 pm

    5 stars
    YES please, this vegetarian is drooling over this! Can't wait to whip this up for my family!

    Reply
  5. Danielle Wolter says

    October 30, 2018 at 10:52 am

    5 stars
    I LOVE cooking with tofu. And I'm all about 10 minute recipes. Great flavors here!

    Reply
  6. Cliona Keane says

    October 30, 2018 at 10:49 am

    5 stars
    I've got a pack of tofu in the cupboard that I need to use up so this is perfect timing! Thanks for the idea!

    Reply
  7. kim says

    October 29, 2018 at 8:59 pm

    5 stars
    Such a colorful, delicious dish! I love that it's vegan and so easy to throw together!

    Reply
  8. Adrianne says

    October 29, 2018 at 8:03 pm

    5 stars
    Your process pictures are spot on! Great recipe, I love the tofu and teriyaki combination. Delicious looking dish!

    Reply
  9. Katie says

    October 29, 2018 at 7:51 pm

    5 stars
    I'm always looking for more teriyaki recipes, and I love these ingredients! Can't wait to try it out!

    Reply
  10. Alexis says

    October 29, 2018 at 7:17 pm

    5 stars
    This stir fry looks delicious! I love all of the fresh veggies and colors in this dish. I'll have to add this to our meal plan this week.

    Reply
  11. Joanna Stephens says

    October 29, 2018 at 7:13 pm

    5 stars
    I don't usually eat much of tofu as you said because it is bland, but this teriyaki tofu stir fry is definitely a winner!

    Reply
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Established in 2011, Hungry Healthy Happy has become one of the UK's most popular food blogs, with two successful recipe books published.

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