Teriyaki Tofu is a protein rich recipe made from golden brown pan fried tofu that’s coated in a simple, sweet and savory teriyaki sauce. No marinating required and it’s surprisingly so good that even meat eaters will love this vegan dish! With the rising prices of meat tofu is an excellent economical alternative.
Until more recent years tofu was not an ingredient I gave any attention to. I just didn’t grow up eating it and hadn’t heard great things about it. However after realizing it’s protein content, that it has a variety of beneficial vitamins and minerals, and that it was commonly served in the blue zone Okinawa, Japan (a location with a high concentration of centenarians and exceptional longevity), I decided to give it a shot.
After a few years of trying it myself and cooking with it in my own kitchen I’d personally say it has an unfairly negative reputation. Sure it can be true that it is really bland on it’s own if not properly seasoned, but it takes so well to sauces, spices, seasonings and herbs because of it’s neutral flavor profile. Making it basically a blank canvas and easily adaptable.
We have loved it for tofu tacos and tofu scramble and now more recently this seriously tasty teriyaki tofu.
Dinner doesn’t need to be meat based every night, tofu is a good way to switch things up for a change and this is a great place to start if you haven’t already.
Teriyaki Tofu Recipe Ingredients
Tofu: Use extra firm or super firm tofu for this recipe as it needs that firm texture to hold together well and to have the right chew to it.
Oil: You can use avocado oil, olive oil (preferably light for mild flavor), or vegetable oil here.
Cornstarch: This is used to coat the tofu and to thicken the teriyaki sauce.
Green onions and sesame seeds: These are optional, just added for garnish mostly for color and texture.
Low-sodium soy sauce: I recommend using the less sodium soy sauce so the sauce isn’t too salty.
Mirin: This is a Japanese, low alcohol, sweet rice wine used in cooking. It’s available in the Asian foods section of grocery stores and online.
Maple syrup: To make it vegan use maple syrup, if not needing it to be vegan honey works great too.
Brown sugar: White sugar could be used if you don’t have brown. If you need to cut down the sugars of the recipe use a 1:1 sugar substitute for the brown sugar.
Rice vinegar: Apple cider vinegar can be used if that’s what you have.
Toasted sesame oil: Only a tiny splash of this is used, a little goes a long way.
Ginger: Peel the ginger first then finely mince. Or you can grate with a microplane instead, just measure out half the amount as it will be more condensed by volume.
Garlic: Fresh will be best but bottled works too.
How to Make Teriyaki Tofu
Prep tofu: Cut tofu into 1-inch chunks. Line a 18 by 13-inch baking sheet with two layers of paper towels. Spread tofu over paper towels and let drain for 15 minutes while you prepare the sauce.
Mix sauce ingredients: For the sauce in a mixing bowl whisk together water with 1 1/2 tsp cornstarch. Add in soy sauce, mirin, maple syrup, brown sugar, rice vinegar, sesame oil, ginger and garlic and whisk until blended.
Dry tofu: Lay another layer of paper towels over tofu and gently press to remove more moisture. Pull the paper towel from underneath the tofu, leaving the tofu it on the bare baking sheet and placing the tofu fairly close together.
Coat tofu with cornstarch: Dust 1 1/2 Tbsp cornstarch over tofu, turn and dust opposite side with 1 1/2 Tbsp tofu and gently toss.
How to Cook Teriyaki Tofu
Pan fry tofu: Heat oil in a 12-inch non-stick skillet over medium-high heat. Cook tofu until golden brown all over, about 10 minutes (be careful it may splatter a bit as it cooks so stand back). Transfer tofu to baking sheet lined with a paper towel to drain.
Cook sauce: Let pan cool off heat briefly (about 15 seconds) then return to medium-low heat, whisk soy sauce mixture once more and pour into pan. Cook and whisk until thickened, about 30 seconds.
Toss sauce with tofu: Add tofu and cook about 20 seconds longer until sauce is thick and tofu is coated. Serve right away garnished with green onions and sesame seeds.
Helpful Tips for Tofu
For a high protein tofu recipe: I recommend using a high protein tofu such as Trader Joes High Protein Organic Tofu. It’s got a whopping 14g protein per 3 oz.
For any tofu recipe: Tofu is bland on its own, but takes to seasonings and sauces well so go ahead and season liberally or coat generously with a flavorful sauce.
Dry tofu first: It’s important to dry the excess moisture from the exterior of the tofu well so it can achieve that golden brown coloring for more flavor and crispness.
Coat the tofu before pan frying: Coating tofu in cornstarch not only assists in achieving that crispy exterior but also helps a sauce cling to the tofu.
Storing and Reheating
- Store teriyaki tofu in the fridge for up to 3 days.
- Do not freeze the tofu or it may become spongy.
- Rewarm in a non-stick skillet with a little oil and splash of water, heat over low heat so the sauce doesn’t burn.
- Alternatively reheat in the oven at 350 degrees in a baking dish, covered with foil, until warmed through.
- Preferably avoid microwave reheating as it can make tofu rubbery.
More Vegan Recipes to Try
Teriyaki Tofu
A protein rich recipe made from golden brown pan fried tofu that’s coated in a simple, sweet and savory teriyaki sauce. It’s surprisingly so good that even meat eaters will love this vegan dish! And with the rising prices of meat tofu is an excellent economical alternative.
Servings: 4
Tofu
- 20 oz extra firm tofu, preferably high protein
- 2 1/2 Tbsp avocado oil or light olive oil
- 3 Tbsp cornstarch, divided
- Sliced green onions and toasted sesame seeds, for garnish
-
Cut tofu into 1-inch chunks. Line a 18 by 13-inch baking sheet with two layers of paper towels. Spread tofu over paper towels and let drain for 15 minutes while you prepare the sauce.
-
For the sauce in a mixing bowl whisk together water with 1 1/2 tsp cornstarch. Add in soy sauce, mirin, maple syrup, brown sugar, rice vinegar, sesame oil, ginger and garlic and whisk until blended.
-
Lay another layer of paper towels over tofu and gently press to remove more moisture. Pull the paper towel from underneath the tofu, leaving the tofu on the now bare baking sheet and placing the tofu fairly close together.
-
Dust 1 1/2 Tbsp cornstarch over tofu, turn and dust opposite side with 1 1/2 Tbsp tofu and gently toss.
-
Heat oil in a 12-inch non-stick skillet over medium-high heat. Cook tofu until golden brown all over, about 10 minutes (be careful it may splatter a bit as it cooks so stand back).
-
Transfer tofu to baking sheet lined with a paper towel to drain.
-
Let pan cool off heat briefly (about 15 seconds) then return to medium-low heat, whisk soy sauce mixture once more and pour into pan. Cook and whisk until thickened, about 30 seconds.
-
Add tofu and cook about 20 seconds longer until sauce is thick and tofu is coated.
-
Serve right away garnished with green onions and sesame seeds.
Nutrition Facts
Teriyaki Tofu
Amount Per Serving
Calories 388
Calories from Fat 108
% Daily Value*
Fat 12g18%
Saturated Fat 1g6%
Polyunsaturated Fat 3g
Monounsaturated Fat 7g
Sodium 733mg32%
Potassium 326mg9%
Carbohydrates 24g8%
Fiber 0.5g2%
Sugar 12g13%
Protein 25g50%
Vitamin A 30IU1%
Vitamin C 1mg1%
Calcium 68mg7%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.
