Baked Teriyaki Tofu with Stir-Fried Vegetables is a wholesome, vibrant, and flavor-packed dish that brings the essence of Asian-inspired cuisine straight to your table. This recipe combines crispy baked tofu coated in a glossy homemade teriyaki sauce with a medley of colorful stir-fried vegetables — creating the perfect harmony of taste, texture, and nutrition.

Unlike deep-fried tofu, baking gives it a beautifully golden crust while keeping it light and healthy. The teriyaki sauce, made from soy sauce, ginger, garlic, and a touch of sweetness, clings to the tofu, creating a mouthwatering glaze that pairs perfectly with fluffy rice or noodles.

Why I Love This Recipe

I love this recipe because it’s a beautiful balance of comfort and nutrition. The baked tofu has an irresistible chew and crispness that soaks up the savory-sweet teriyaki sauce like a sponge. The stir-fried vegetables add freshness, crunch, and color, making each bite exciting and wholesome.

It’s also an incredibly versatile meal — great for weeknights, meal prep, or even entertaining guests. The homemade teriyaki sauce takes only minutes to make but tastes so much better than bottled versions. Every component complements the other perfectly, resulting in a dish that’s light, filling, and absolutely delicious.

Why It’s a Must-Try Dish

You absolutely must try this Baked Teriyaki Tofu with Stir-Fried Vegetables because:

• It’s plant-based and protein-packed, keeping you full and energized.
• The flavors are restaurant-quality but easy to achieve at home.
• It’s customizable — use your favorite vegetables or swap in tempeh or chicken if you like.
• The baked tofu is crispy without the guilt of frying.
• It’s meal-prep friendly, staying fresh and tasty for days.

This dish proves that tofu can be exciting, flavorful, and satisfying for everyone — even meat lovers!

Recipe Details

• Preparation Time: 20 minutes
• Cooking Time: 30 minutes
• Total Time: 50 minutes
• Servings: 4 servings
• Calories: ~350 kcal per serving
• Course: Main Course
• Cuisine: Asian / Japanese-inspired

Ingredients

For the Baked Tofu:

• 14 oz (400 g) extra-firm tofu, pressed and cubed
• 1 tbsp soy sauce
• 1 tbsp cornstarch
• 1 tbsp olive oil or sesame oil

For the Teriyaki Sauce:

• ¼ cup soy sauce (or tamari for gluten-free)
• 2 tbsp brown sugar or maple syrup
• 1 tbsp rice vinegar
• 1 tbsp mirin (optional, for authentic flavor)
• 2 cloves garlic, minced
• 1 tsp fresh ginger, grated
• 1 tsp cornstarch, mixed with 1 tbsp water (slurry)
• ½ cup water

For the Stir-Fried Vegetables:

• 1 tbsp sesame oil (or neutral oil)
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 cup broccoli florets
• 1 cup snap peas
• 1 carrot, thinly sliced
• ½ red onion, sliced
• 2 tbsp soy sauce
• Salt and pepper to taste

Optional Garnishes:

• Toasted sesame seeds
• Sliced green onions
• Cooked rice or noodles for serving

Cooking Directions

Step-by-Step Preparation Method

Step 1: Press and Prepare the Tofu

1. Drain the tofu and wrap it in a clean kitchen towel or paper towels.
2. Place a heavy object (like a skillet or can) on top and press for 15–20 minutes to remove excess moisture.
3. Once pressed, cut the tofu into 1-inch cubes.

Step 2: Season and Bake the Tofu

1. Preheat the oven to 400°F (200°C).
2. In a bowl, toss tofu cubes with soy sauce, oil, and cornstarch until evenly coated.
3. Arrange the tofu in a single layer on a parchment-lined baking sheet.
4. Bake for 25–30 minutes, flipping halfway through, until golden and crispy.

Step 3: Make the Teriyaki Sauce

1. While tofu bakes, whisk together soy sauce, sugar, vinegar, mirin, garlic, ginger, and water in a small saucepan.
2. Bring to a simmer over medium heat.
3. Stir in the cornstarch slurry and cook until the sauce thickens and becomes glossy (about 2–3 minutes).
4. Remove from heat and set aside.

Step 4: Stir-Fry the Vegetables

1. Heat sesame oil in a large skillet or wok over medium-high heat.
2. Add onions, bell peppers, and carrots; stir-fry for 3–4 minutes.
3. Add broccoli and snap peas; cook for another 3 minutes, keeping them crisp-tender.
4. Add a splash of soy sauce and toss to combine.

Step 5: Combine Everything

1. Add the baked tofu to the skillet with vegetables.
2. Pour the teriyaki sauce over and toss gently until everything is evenly coated and heated through.

Step 6: Serve

1. Serve the teriyaki tofu and vegetables over steamed rice or noodles.
2. Garnish with sesame seeds and green onions.

How to Serve

• Serve hot over steamed jasmine rice, brown rice, or soba noodles.
• For a low-carb option, serve with cauliflower rice or zucchini noodles.
• Pair with a side of miso soup or edamame for a complete Japanese-inspired meal.

Recipe Tips

• Press the tofu well — it’s key to getting a crisp texture.
• Use cornstarch for coating; it helps create that irresistible golden crust.
• Don’t overcrowd the pan while baking — air circulation ensures crispiness.
• Adjust sweetness of the sauce to your liking by adding more or less sugar.
• Stir-fry on high heat for crisp-tender vegetables with vibrant color.

Variations

1. Spicy Teriyaki Tofu:
   Add 1 tsp sriracha or chili flakes to the teriyaki sauce for heat.
2. Pineapple Teriyaki Tofu:
   Stir in pineapple chunks for a sweet, tropical twist.
3. Ginger-Sesame Version:
   Add more grated ginger and top with toasted sesame oil for a bold, nutty finish.
4. Vegetable Mix-Up:
   Try snow peas, mushrooms, baby corn, or zucchini — use what’s in season!
5. Protein Alternatives:
   Substitute tofu with tempeh, seitan, or even chickpeas for variety.
6. Gluten-Free Option:
   Use tamari or coconut aminos instead of soy sauce.

Freezing and Storage

Refrigeration:

• Store leftovers in an airtight container for up to 4 days.
• Reheat in a skillet or microwave until warm, adding a splash of water if needed.

Freezing:

• Tofu and sauce freeze well for up to 2 months.
• Defrost overnight in the refrigerator and reheat before serving.
• Vegetables may soften slightly after freezing, but flavor remains delicious.

Make-Ahead Tip:

• You can bake tofu and prepare the sauce ahead of time. Combine and stir-fry just before serving for the freshest texture.

Special Equipment Needed

• Baking sheet (for tofu)
• Parchment paper
• Wok or large skillet
• Small saucepan (for sauce)
• Whisk
• Tongs or spatula

Frequently Asked Questions (FAQ)

Q1: Can I air-fry the tofu instead of baking?
Yes! Air-fry at 375°F (190°C) for 15–18 minutes, shaking halfway through, until golden and crisp.

Q2: Can I use store-bought teriyaki sauce?
Absolutely, but homemade sauce has fresher, cleaner flavors without additives.

Q3: Can I skip pressing the tofu?
Pressing is highly recommended — it helps remove excess water so the tofu bakes to a crisp texture.

Q4: Can I make it oil-free?
Yes — simply skip the oil and bake the tofu on parchment paper. The sauce and veggies will still taste amazing.

Q5: How can I make this more protein-rich?
Add edamame, quinoa, or tempeh along with tofu for an extra protein boost.

Conclusion

The Baked Teriyaki Tofu with Stir-Fried Vegetables is a perfect example of how simple ingredients can create extraordinary results. It’s fresh, flavorful, and nourishing — a complete plant-based meal that satisfies both the palate and the body.

This dish offers the crispness of tofu, the vibrancy of vegetables, and the sweet-savory perfection of teriyaki sauce, making it a standout choice for weeknight dinners or healthy meal prep.