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overhead view of teriyaki tofu in bowl with rice and broccoli
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5 from 4 votes

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.
Prep Time15 mins
Cook Time20 mins
time to press tofu30 mins
Course: Dinner
Cuisine: Japanese
Servings: 4
Calories: 238kcal


  • 1 block extra firm tofu 350 g/ 12.5 oz
  • 2 tablespoons olive oil
  • 4 cups broccoli cut into 1- 1.5 inch florets

Teriyaki sauce

  • 5 tablespoons soy sauce reduced sodium; see note 1
  • 3 tablespoons maple syrup see note 2
  • 2 cloves garlic minced
  • 2 teaspoons fresh ginger finely chopped; or ¼ teaspoon powdered ginger
  • 1 teaspoon sesame oil
  • 1 tablespoon mirin see note 3
  • 3 tablespoons water
  • 1 tablespoon cornstarch

To serve

  • 1 tablespoon toasted sesame seeds
  • green onions optional


Prepare the tofu

  • Press tofu- Remove the tofu from its package, drain all water, and sandwich between two paper towels and two plates. Place a heavy item like a can on the top plate. Press for at least 30 minutes.
    tofu pressed between plates with can on top
  • Cut the pressed tofu horizontally into three slabs, then cut into triangles.
    tofu cut into triangles

Cooking the stir fry

  • Shake together the teriyaki sauce in a jar with a lid and set aside.
  • Add 1 tablespoon olive oil to a 12-inch non-stick pan or skillet, and heat over medium heat. Add the broccoli, and cook for 7 or so minutes, until bright green and slightly tender. Transfer to a clean plate.
    broccoli steaming in pan
  • Add another 1 tablespoon of olive oil to the pan. Arrange the tofu triangles, and cook for around 10 minutes, turning halfway. Pay attention to hot spots on your pan. Tofu should be golden and have a slight crust.
    crispy tofu in skillet
  • Shake the teriyaki sauce back up, then pour evenly over the tofu. Stir it up with a spatula, and simmer for 1-2 minutes, until bubbling and thickened.
    tofu simmering in teriyaki sauce

To serve

  • Serve the teriyaki tofu with the broccoli over rice. Sprinkle with sesame seeds and green onions and enjoy.



1- for a gluten-free version, swap the soy sauce for tamari, coconut aminos or liquid soy seasoning
2- maple syrup may be swapped for brown sugar or honey
3- mirin is a Japanese cooking wine; if you can't find it in the international aisle of the grocery store, swap for sake, white wine, sherry, or rice vinegar. Taste and adjust the sweetness as needed
4- nutritional information does not include rice
Portion out the tofu with rice and vegetables in meal prep containers, and store in the fridge for 4 days.
Reheat in the microwave until steaming hot, and enjoy!
Meal prep
You can prep some components of this meal ahead:
  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.


Serving: 0.25of the batch; see note 4 | Calories: 238kcal | Carbohydrates: 24g | Protein: 13g | Fat: 11g | Saturated Fat: 2g | Sodium: 1385mg | Potassium: 531mg | Fiber: 3g | Sugar: 13g | Vitamin A: 567IU | Vitamin C: 82mg | Calcium: 117mg | Iron: 3mg