High Protein Teriyaki Tofu
Elevate your weeknight dinners with this High Protein Teriyaki Tofu recipe, a perfect choice for those seeking a plant-based, protein-packed dish that's loaded with flavor. Featuring golden, crispy cubes of extra-firm tofu coated in a rich, homemade teriyaki sauce made with soy sauce, maple syrup, and aromatic garlic and ginger, this recipe is as satisfying as it is healthy. It’s quick and easy to prepare, taking just 35 minutes from start to finish, making it an ideal meal for busy schedules. Garnished with sesame seeds and fresh scallions, this dish is as visually stunning as it is delicious. Serve it over steamed rice or quinoa for a balanced, vegan meal that’s sure to please. Perfect for meal prep or a nutritious, meat-free dinner, this recipe delivers a savory, umami-packed experience with every bite.
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Recipe Information
Ingredients
- 14 oz extra-firm tofu
- 2 tbsp cornstarch
- 2 tbsp olive oil
- 0.25 cup soy sauce (gluten-free if needed)
- 2 tbsp maple syrup
- 1 tbsp rice vinegar
- 1 tsp sesame oil
- 2 cloves garlic, minced
- 1 tsp ginger, minced
- 2 tbsp water
- 1 tsp cornstarch (for sauce thickening)
- 1 tsp sesame seeds
- 2 stalks scallions, sliced
- 2 cups steamed rice or quinoa (optional, for serving)
Instructions
Press the tofu: Remove the tofu from its packaging and press it to remove excess water. Place the tofu block between paper towels or a clean kitchen towel, then place a heavy object (like a skillet or books) on top. Let it sit for 15 minutes.
Cut the pressed tofu into small cubes, about 1 inch in size.
In a shallow bowl, toss the tofu cubes with 2 tablespoons of cornstarch until evenly coated. This will help the tofu become crispy when cooked.
Heat 2 tablespoons of olive oil in a large non-stick skillet over medium heat. Add the tofu cubes in a single layer and cook for 5-7 minutes on each side, until golden brown and crispy. Remove the tofu from the skillet and set aside.
In a small bowl, whisk together soy sauce, maple syrup, rice vinegar, sesame oil, garlic, ginger, water, and 1 teaspoon of cornstarch to make the teriyaki sauce.
In the same skillet, pour the teriyaki sauce and cook over medium heat, stirring constantly until it thickens, about 2-3 minutes.
Once the sauce has thickened, return the crispy tofu to the skillet. Toss to coat the tofu with the teriyaki sauce evenly.
Sprinkle sesame seeds over the tofu and garnish with sliced scallions.
Serve immediately over steamed rice or quinoa for a complete meal, if desired.
Nutrition Facts
Calories |
1715 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 76.9 g | 99% | |
| Saturated Fat | 11.7 g | 58% | |
| Polyunsaturated Fat | 9.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4018 mg | 175% | |
| Total Carbohydrate | 179.8 g | 65% | |
| Dietary Fiber | 12.2 g | 44% | |
| Total Sugars | 30.2 g | ||
| Protein | 78.3 g | 157% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2786 mg | 214% | |
| Iron | 12.9 mg | 72% | |
| Potassium | 1598 mg | 34% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
