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This easy Tofu Stir Fry will turn even the biggest skeptic into a tofu lover. Made with simple ingredients in under 30 minutes, this vegan recipe is perfect as a protein-packed weeknight dinner or for meal prep. The best part? You can easily customize it to suit your cravings!
If you are looking for ways to jazz up your tofu, this vegan stir fry is your next recipe to try. Just like my baked tofu and air fryer tofu, it tastes crispy and oh so delicious. I promise, everyone at home will love it – kids and picky eaters included!
Why you will love this recipe
- Quick & easy. This dish comes together in just 30 minutes, making it a lifesaver on busy weeknights. You can also cook more for your next-day lunch box or for meal prepping.
- Healthy & high-protein. Tofu is a fantastic plant-based protein source that satisfies you while feeding your muscle. Combine it with vegetables and you’ll get a vegan stir fry packed with nutrients.
- Crispy & flavorful. Plain tofu is a thing of the past. My recipe makes it perfectly crispy, meat-like tasting and full of Asian flavors. Think of tofu like a blank “sponge” that absorbs all the good sauce.
- Customizable. Swap out the veggies for what you have in the fridge, adjust the spices, or change the protein. This simple stir fried tofu goes so well with noodles and rice (try my quick microwave rice).
Ingredients you’ll need
This recipe requires just a handful of simple ingredients, you can find everything at the local grocery store. Read further for all the tips and substitutions; precise quantities can be found in the recipe card at the bottom.
- Extra-firm tofu. Extra-firm tofu holds its shape best and gets perfectly crispy. Since it’s cooked with the sauce, you should use plain tofu, not smoked or flavored alternatives.
- Cornstarch. Coating the cubed tofu into cornstarch makes it extra crispy. As a replacement you can use arrowroot starch, although it may add a slight aftertaste.
- Soy sauce. I prefer low sodium soy sauce, but also regular soy sauce works. For a gluten-free dish, replace with tamari or liquid aminos.
- Avocado oil. Little oil ensures your tofu gets crispy and more flavorful. You can substitute it with olive oil, canola oil or coconut oil.
- Stir fried vegetables. I used broccoli florets, carrot, garlic, ginger, water and olive oil. Feel free to swap in bell peppers, snap peas, mushrooms, or any vegetables you love.
- Sauce. Replace the soy sauce with tamari or coconut aminos and swap maple syrup for honey, brown sugar or a sugar-free alternative if needed. For more flavor, add a splash of rice vinegar or a pinch of red pepper flakes.
The best tofu for stir fries
There are different types of tofu out there, but not all of them are good for this recipe. Extra-firm tofu is the way to go—it holds its shape and gets that crispy, golden crust when pan-fried. Firm tofu is another solid option, but it’s slightly softer. Just avoid silken tofu—it’s too delicate and will break apart in the pan (save it for smoothies or a soup).
You can find extra-firm tofu in the refrigerated section of most grocery stores, in health food stores, or in nearby Asian markets. When buying it, always try to choose organic and non-GMO soy products.
How to make tofu stir fry
Here’s an overview of how to make stir fried tofu just like the one from the Chinese restaurant. I’ve included step-by-step pictures of the directions so you can cook along at home; more details can be found in the recipe card at the bottom.
- Press the tofu. Drain the tofu, slice it into slabs, and press it under a heavy object for 10-15 minutes. Once pressed, dice it into cubes and place them in a bowl.
- Cook the tofu. Toss the tofu with cornstarch and soy sauce until coated. Heat oil in a pan or wok over medium heat, then cook the cubes for 4-5 minutes per side until golden and crispy. Set aside for later.
- Sauté the aromatics. In the same pan, add a little more oil if needed. Sauté garlic and ginger for 30 seconds until fragrant.
- Cook the veggies. Add sliced carrots and broccoli to the pan, stirring for 3-4 minutes until they’re tender. If needed, add a splash of water to help them soften.
- Add the sauce. In a small bowl, mix soy sauce, water, sesame oil, and maple syrup. Pour it over the veggies, stirring well to combine everything.
- Assemble the dish. Return the crispy tofu to the pan, gently mixing to avoid breaking it. Let it all cook for 1-2 more minutes until the sauce thickens, then serve over rice or noodles with sesame seeds on top.
Recipe variations
- Change the veggies – Bell peppers, mushrooms, aubergine, snap peas, asparagus bok choy or zucchini work great, but beware of different cooking times. You can experiment with whatever vegetable it’s in your fridge (perfect to use leftovers).
- Swap the protein. Try swapping tofu with tempeh, seitan, or plant-based meat alternatives. If you are not vegan, feel free to use shrimps, diced beef or chicken.
- Make it spicy. Add extra chili flakes, a drizzle of sriracha, or fresh chopped chili peppers.
- Switch up the sauce. Try teriyaki for a sweet twist, hoisin for an umami flavor, or a crunchy peanut sauce for a nutty variation.
- No frying (baked or air fryer tofu). For a lighter meal, make this stir fry with baked tofu or air fried tofu. It will come out just as crispy but with a fraction of the oil.
Chef tips
- Use extra-firm tofu. The firmer the tofu, the crispier it gets. Pressing it well before cooking ensures it absorbs the flavors while maintaining a firm texture. If you’re short on time, buy pre-pressed tofu to skip the extra step.
- Add soy sauce in increments. It’s easy to go overboard with soy sauce, making your dish too salty. Start with a little, taste, and adjust gradually until it reaches a flavor you like. Remember, you can always add more later, but you can’t take it away.
- Customize your dish. The wonder of a stir fry is its versatility. Play around with different proteins, veggies and sauces to make it your own. My favorite is with tempeh and a crunchy peanut sauce.
- Meal prep. When cooking the tofu, consider making a larger batch. You can store it for the week, freeze it for months, or pack it into your lunch box for the next working day.
Meal prep and storage
- To meal prep. Cook a larger batch, let it cool completely, and then portion it into airtight containers. Pair it with rice, quinoa, or noodles to make it a complete meal.
- To store. After it has cooled, store any leftover in an airtight container in the fridge for up to 4 days. Reheat in a hot skillet over medium heat or pop it in the microwave.
- To freeze. For a longer storage, transfer leftovers to freezer-safe containers and freeze for up to 3 months. When ready to eat, thaw overnight in the fridge and then reheat in a pan or in the microwave.
Frequently asked questions
Absolutely! Tofu is packed with plant protein and nutrients like calcium and iron, making it a healthier meat alternative. This recipe is naturally vegan, gluten-free (if using tamari), low carb and packed with fibers from the vegetables. And if you want it lower in calories, try baked tofu instead of pan-frying it.
No, there is no need to marinate the tofu before stir frying. Just sprinkle it with cornstarch, add soy sauce, your favorite spices, and you are ready to cook.
Yes, pressing the tofu helps remove excess water, making it firmer and better at absorbing flavors. If you’re short on time, you can skip this step, but the texture won’t be as crisp. For a quicker alternative, consider buying pre-pressed tofu.
More high protein vegan dinners
Tofu Stir Fry
Ingredients
For Sauce
- 2 tbsp water
- 1 ½ tbsp soy sauce, low sodium
- ½ tbsp sesame oil, or olive oil
- 1 tsp maple syrup, or honey
For Crispy Tofu
- 16 oz (450 g) extra firm tofu,
- 2 tbsp soy sauce, low sodium
- 1 tbsp avocado oil, or olive oil
- 1 ½ tbsp cornstarch
- ⅓ to ½ tsp chili flakes, optional for spicy tofu
For Vegetable Stir Fry
- 2 cups (200 g) broccoli florets, sliced
- 1 medium carrots, thinly sliced
- 2 garlic cloves, finely minced
- 1 tsp ginger, grated
- 2 tbsp water
Instructions
Prepare Tofu
- Drain the tofu, then slice into slabs before pressing. Wrap the tofu slabs in a clean kitchen towel, place on a clean flat surface such as a cutting board, and put a heavy object (like a skillet) on top for 10-15 minutes to remove excess water. Dice it into cubes, then place them in a medium size bowl.
- Sprinkle the tofu with cornstarch and gently toss using a rubber spatula or your hands. Add soy sauce, salt and seasonings, then mix until all cubes are fully coated.
- Heat oil in a pan over medium heat. Add the tofu and cook for 4-5 minutes per side until golden brown. Remove and set aside.
Stir-Fry Vegetables
- In the same pan, add a bit more oil if needed. Sauté garlic and ginger for 30 seconds until fragrant, then add carrots and broccoli. Stir-fry for 3-4 minutes until the vegetables are tender-crispy.
- In a small bowl, mix soy sauce with water, sesame oil and maple syrup – if desired add a pinch of chili powder for a spicier stir fry. Pour the sauce into the pan with the veggies.
Assemble Stir-fry
- Add the cooked tofu back to the skillet, then stir well and let everything cook for 1-2 minutes until the sauce thickens slightly. Be gentle when mixing, or the tofu may break.
- Serve over a bowl of rice or with noodles, sprinkled with sesame seeds and chopped green onions if desired.
Notes
- To meal prep: Cook a batch in advance and portion into meal prep containers with rice or noodles for easy, grab-and-go meals.
- To store: Store leftovers in an airtight container for up to 4 days in the fridge. Reheat in a pan over medium heat or microwave.
- To freeze: Freeze tofu and veggies separately in freezer-safe containers for up to 3 months. Thaw overnight in the fridge before reheating.
