Teriyaki Tofu

Sweet, tangy, and full of umami, this teriyaki tofu is a delicious vegan weeknight dinner option! Seared until golden, then smothered in an irresistibly sticky sauce, this tofu is hard to beat.

Tofu is a great protein option for meatless meals, and I find it hard to resist when smothered in a delicious sauce; peanut ginger tofu stir fry and tofu tacos are two tasty examples.

While tofu can be a polarizing ingredient in my household, everyone agreed on this teriyaki tofu: just plain delish!

Recipe video

Watch the video below to see how simple it is prep this teriyaki tofu! You can find more recipe videos on my YouTube channel.

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Origins of teriyaki

While most often associated with Japanese cuisine, there is controversy surrounding it's real origins. Some say teriyaki originated in the kitchens of Japanese immigrants in Hawaii, using local ingredients to recreate flavors from home (1), while others point to Korean roots and influence in making teriyaki popular in the US (2).

Whatever the origins, teriyaki usually refers to meat which has been marinated in a sauce containing soy sauce, sugar and mirin, then grilled, broiled or roasted. My goal with this teriyaki tofu was to prepare a vegan version using ingredients readily available in North American kitchens.

Ingredient notes

• tofu- make sure to select extra firm tofu (more on that below).
• soy sauce- I like to use reduced sodium soy sauce as I find regular quite salty. Swap for tamari, coconut aminos or liquid soy seasoning for a gluten-free option.
• maple syrup- feel free to use your favorite sweetener in this recipe: I've tested with brown sugar, maple syrup and honey. Use low carb sweeteners at your own risk.
• mirin- traditional Japanese cooking wine, this ingredient adds a subtle tangy aftertaste that is characteristic of bottled teriyaki sauce. If you can't find it, swap for sake, white wine, sherry, or rice vinegar. Taste and adjust the sweetness as needed.
• cornstarch- thickens the sauce, helping it coat the tofu and concentrating the flavors; feel free to swap for half the volume of arrowroot starch

Preparing the tofu

If you've never cooked with tofu before, there are a few simple things you need to know about prepping it. After you've done it once, you'll be a total pro!

Select extra firm tofu

Tofu is made from compressed soybean curds, and comes in many different varieties including including silken, regular, smoked and extra firm (among many other varieties!). We want our tofu to hold its shape while cooking, which is why you’ll need extra firm tofu for this recipe.

Pressing the tofu

Pressing the tofu is important for a few different reasons: 1) it helps remove extra moisture from within the tofu, and this helps the tofu get nice and crispy; 2) it improves the flavor by pressing out the flavor-less liquid.

To press the tofu, place tofu between paper towels and plates, then stack a heavy can on top (pictured above). Press for 30 minutes. You can also purchase a tofu press, which may be a good investment if you eat tofu often.

Cut into triangles

The reason I like to cut into triangles, is that this way we just sear on two sides, versus 6 sides of cubes. Cooking is much more streamlined this way.

Once pressed, discard the paper towels and cut your tofu: I cut the block into three horizontal slabs, then cut each slab into squares, then cut the squares in half. Check out the video above in this post to see exactly how I did it. Also- feel free to experiment with different sized triangles; there is no right or wrong way to do it!

You can press and chop the tofu 2-3 days ahead to save on time.

Step by step directions

Scroll to the recipe card for ingredient quantities. Make sure you start with all your prep done- stir fry sauce shaken up, vegetables cut, tofu cut into triangles.

1. Cook vegetables- To start, sautée the vegetables. I've used broccoli in this recipe, but use your favorite! This is a great 'clean out the fridge' recipe. Add olive oil to a large pan or skillet, and heat over medium heat. Add the vegetables, and cook until al dente, roughly 7 minutes for the broccoli. Transfer to a clean bowl or plate and cover to keep warm.
2. Sear the tofu- Add more oil to the pan, and arrange the tofu, flat side down. Cook for around 10 minutes, turning the tofu as needed. Tofu should be golden and slightly crisp.
3. Add the sauce- Shake the teriyaki sauce back up so any cornstarch goes back into the mixture. Pour it evenly over the tofu, and stir with a spatula as it simmers and thickens. Depending on the heat, your teriyaki sauce should thicken within 1-2 minutes. Remove from the heat once thickened.

Serving suggestions

We enjoyed serving our teriyaki tofu with:

• Perfect, Fluffy Rice
• Perfect, Fluffy Quinoa
• Cauliflower Rice
• Sesame seeds
• Green onions

Meal prep + storage

Teriyaki tofu is a great recipe for meal prep! Here are two ways you can meal prep it:

1. Prep components ahead

Here’s how you can get a head start on dinner:

1. Press and cut tofu- store in a meal prep container for up to 4 days.
2. Chop vegetables- store in a meal prep container for up to 1 week.
3. Shake up teriyaki sauce- store in a jar in the fridge for up to 2 weeks.

2. Cook ahead and reheat

You can cook this recipe all the way through, portion out with rice and vegetables in meal prep containers, and store in the fridge for 4 days.

Reheat the teriyaki tofu in the microwave until steaming hot, and enjoy!

Find my favorite meal prep containers here!

More tofu recipes

• Ultra Crispy Air Fryer Tofu
• Easy Baked Tofu
• Vegan Spring Roll Bowls
• Vegan Slow Cooker Tikka Masala
• Tofu Scramble