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Tofu Stir Fry with Teriyaki Sauce

This is the best Tofu Stir Fry recipe because it’s quick, easy, full of protein and vegetables and best of all, a rich, flavorful teriyaki sauce!

vegan tofu stir fry with colorful vegetables and sesame seeds on a white plate

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Everyone loves a quick dinner. Hello One-Pot Vegan Cajun Pasta and Vegetable Fried Rice. And this recipe for teriyaki tofu is another one for the books.

In fact, here’s a tip to make this tofu stir fry even faster: use a bag of frozen stir fry vegetables instead of cutting up fresh vegetables. It will still feel homemade with the marinated tofu and from-scratch teriyaki sauce!

You can also press the tofu the day before and let marinate overnight for better texture and even more teriyaki flavor.

overhead of all ingredients to make teriyaki tofu stir fry with extra-firm tofu, broccoli, carrots, oil, peas, mushrooms and more vegetables

🥡 Easy Tofu Stir Fry Ingredients

The flavor and fun of this recipe come from the colorful, crunchy vegetables and sauce. Here is what you need to bring this fast weeknight stir fry together in minutes:

  • Tofu. Choose extra-firm tofu for your stir fry. It’s higher in protein and holds up well to fast, hot cooking.
  • Oil. You don’t need much oil to make this stir-fry, just enough to coat the bottom of your pan. Use a high-heat oil like avocado or canola.
  • Teriyaki sauce: The recipe card includes a homemade recipe for teriyaki sauce. It has two purposes and therefore will be split two ways in this recipe: 1) to marinate the tofu and 2) to add a delicious thick sauce to the stir fry.
  • Cornstarch. This is an easy thickener that will help bring the sauce together to coat every vegetable.
  • Vegetables. Feel free to use whatever crunch, fast-cooking veggies you have on hand to make this teriyaki tofu stir fry. I love a mix of colors from red and yellow bell peppers, broccoli, carrots, peas, onion, and mushrooms.

👩🏻‍🍳 How to Press Tofu

Tofu is pressed for various reasons depending on the recipe. In this case, we are trying to get that excess water out so we can replace it with the delicious marinade.

My favorite way to press tofu is by placing it between two lint-free towels on a cutting board or another sturdy surface, then placing something heavy on top, like a cast iron pan. Another option is a Tofu Press.

You can leave the block whole, or you can slice it before pressing. Slicing ahead of time reduces the press time.

I would recommend pressing a whole block for 45 minutes and slices for about 30 minutes. After the tofu has been pressed, it’s time to soak it in that marinade!

Check out this comprehensive guide on pressing tofu.

overhead of the steps to marinate and cook extra-firm tofu so that it's flavorful and crisp for stir fry with teriyaki sauce

🥦 Substitutions & Swaps

  • Store-bought teriyaki sauce: Most store-bought teriyaki sauce is vegan unless you count the sugar (some sugar is processed with bone char.) Some also contain honey, which many vegans avoid. If you find a store-bought teriyaki sauce you would like to use, there is no need to add cornstarch as it is already thickened. However, to use it as a marinade for the tofu, make sure to water it down a bit.
  • Gluten-free teriyaki tofu. To make this recipe gluten-free, simply choose a gluten-free teriyaki sauce or substitute the soy sauce with tamari or coconut aminos.
  • Other vegetables. Other veggies that work well in this recipe include asparagus, leafy greens, leeks, scallions, green beans, and radishes.
  • Baked tofu: Instead of frying tofu, try this baked tofu recipe.
close up on teriyaki tofu stir fry in a wok with colorful vegetables

🍲 Storage

Store leftover tofu stir fry in an airtight container in the fridge for up to four days. It makes a delicious and easy lunch to reheat on the stove or in the microwave.

Add a side of rice and you have a complete, satisfying meal.

💭 Top Tip

Vegetables in a stir fry are typically crunchy (basically, this means they are half-cooked.) If you need or prefer softer vegetables, add some additional water to the stir fry until it’s the texture you desire.

vegan tofu stir fry with colorful vegetables and sesame seeds on a white plate

Did you enjoy this recipe? Please leave a comment and a ⭐ star review below!

Teriyaki Tofu Stir Fry

Karissa Besaw
Easy tofu stir fry tossed in a savory and sweet teriyaki sauce. This recipe is vegan and can be made gluten-free by using tamari.
4.25 from 4 votes
Prep Time 15 minutes
Cook Time 35 minutes
Marinating Time 30 minutes
Total Time 1 hour 20 minutes
Course Dinner, Main Course
Cuisine Vegan
Servings 4
Calories 331 kcal


Teriyaki Sauce


  • 1 (14-ounce) block extra firm tofu pressed
  • ½ of the prepared teriyaki sauce

Stir Fry

  • 2 tablespoons oil
  • ½ yellow onion sliced
  • ½ cup sliced mushrooms
  • 2 large carrots sliced
  • cup broccoli florets
  • 2 bell peppers cored and sliced
  • 1 cup sugar snap peas


Teriyaki Sauce

  • Mix the sauce ingredients together, except for the cornstarch – set that aside for now.
  • Reserve half of the sauce for a marinade for the tofu, and half for the stir fry.


  • Slice the tofu. I like to cut the block into 6 sliced, then cut each slice into 4 triangles. You can also cube it.
  • Place in a container or shallow bowl and pour in half of the teriyaki sauce. Toss gently so each piece of tofu is coated.
  • Let marinate for 30 minutes (you can also leave it overnight in the fridge.) Toss or flip halfway.
  • Got some remaining sauce? Add that to the half you reserved.

Stir Fry

  • In a large pan or wok, heat 1 tablespoon of the oil on medium-low heat. Add the tofu to the pan. Cook until browned on each side (a total of about 8 minutes.) Remove tofu from the pan and set aside for now.
  • Add the remaining tablespoon of oil to the pan. Cook the sliced onion until translucent.
  • Add in mushrooms and carrots. Cook until carrots are tender.
  • Add broccoli, bell peppers, snap peas, and 2 tablespoons of water to the pan. Cook, covered, until just tender. Add more water if necessary.
  • Whisk the cornstarch into the reserved teriyaki sauce. Add the tofu back into the pan along with the teriyaki sauce. Toss. Cook for another 2 minutes, or until the sauce has thickened and the tofu is warm again.
  • Serve with rice for a satisfying meal. Optional: Garnish with sesame seeds and sliced green onion.



Calories: 331kcalCarbohydrates: 49gProtein: 13gFat: 10gSaturated Fat: 1gTrans Fat: 1gSodium: 1529mgPotassium: 750mgFiber: 5gSugar: 35gVitamin A: 8356IUVitamin C: 125mgCalcium: 111mgIron: 4mg
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