How To Make: Delicious Teriyaki Tofu Stir Fry Recipe

In this post, I’m making my teriyaki tofu stir fry. It’s easy to make, vegetarian, gluten free, and delicious! It’s filled with a bunch of vegetables, pan fried tofu, and tossed in a delicious homemade teriyaki sauce.

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Most people just want a quick and easy dinner to make on weeknights. I think this is the perfect recipe for that. It’s healthy, gluten free, vegetarian, and delicious! If you want to see how I make this teriyaki tofu stir fry, keep reading!

What’s In This Teriyaki Tofu Stir Fry?

Typically, stir fry consists of a chicken or beef, with vegetables, noodles, and a type of sauce fried in a pan with hot oil. This Stir fry is gluten free, and vegetarian using tofu instead of chicken. It has lots of vegetables, including cauliflower rice, carrots, cabbage, onions, and snap peas. Topped with a delicious teriyaki GF sauce.

If You’ve Never Had Tofu

Tofu is made from soy milk, and so it has a slightly sweet, nutty flavor. However, the exact taste will vary depending on how it’s prepared. Tofu that has been marinated will take on the flavors of the marinade, while fried tofu that has been stir-fried will have a more savory flavor.

That’s why this is the perfect main ingredient in this teriyaki tofu stir fry. I think tofu can be intimidating to people at first but it’s really good, and tastes just like the sauce you marinate it in.

Plus, “compounds in tofu appear to protect against illnesses such as heart disease, diabetes, and even certain types of cancer. In addition, this soy food may promote brain and bone health and have several other benefits. As such, tofu makes a great addition to a well-rounded diet.”

Why Is Stir Fry Healthy?

In addition to being quick and easy, stir-frying results in tender-crisp vegetables that retain more nutrients than if they were boiled. And since stir-frying requires only a small amount of oil, the fat content is low.

I love this recipe because of how many vegetables you’re getting in just one meal. It’s also extremely adaptable, you can switch out the vegetables to make this exactly how you want it!

What Pan Should I Use?

If you have a wok, use it, but if you don’t have a wok, that’s okay. You can also use a pan that is wide and flat, as long as it will give your ingredients lots of contact with the heat.

Teriyaki Tofu Stir Fry

This gluten free teriyaki tofu stir fry has a bunch of vegetables, pan fried tofu, and an easy to make homemade teriyaki sauce!

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Total Time 25 minutes mins

Course Main Course

Cuisine Asian

Servings 2 people

Ingredients

  

The Sauce

• 1/4 Cup Gluten Free Soy Sauce [ I use San-J 50% less sodium]
• 1/4 Cup Primal Kitchen No Soy Teriyaki Sauce
• 1/2 Tsp Minced Garlic
• 1 Tsp Sesame Oil
• 1/2 Tbsp Honey

Tofu + Vegetables

• 8 Oz Extra Firm Tofu
• 1 Bag Stir Fry Vegetables Mix [You can also just buy a bunch of vegetables you want to mix in – broccoli, carrots, kale, snap peas are all good additions]
• 1 Bag Cauliflower Rice
• 1/4 Cup Chopped White Onion
• Olive Oil Drizzle [For the pan to fry the tofu]
• 1/2 tsp Garlic [To add in with the Tofu]

Instructions

 

• First you want to drain and press the tofu, if you've never cooked tofu before, you cut open the package, drain the water, and then using a paper towel, press on the tofu and soak all the water out of it.
• Then the cut the tofu into small little bite size, cubes
  8 Oz Extra Firm Tofu
• Drizzle the olive oil into your heated up pan and add your cut up tofu to the pan, and add the garlic. Let this cook on medium heat, pushing around occasionally.
  1/2 tsp Garlic, Olive Oil Drizzle
• While the tofu is frying, in a separate bowl, make your sauce.
  1/4 Cup Gluten Free Soy Sauce, 1/4 Cup Primal Kitchen No Soy Teriyaki Sauce, 1/2 Tsp Minced Garlic, 1 Tsp Sesame Oil, 1/2 Tbsp Honey
• Once the tofu starts to brown a little bit, pour the sauce into the pan with the tofu
• Let that simmer for about 2 minutes
  
• Now add your vegetables, onion, and cauliflower rice
  1 Bag Stir Fry Vegetables Mix, 1 Bag Cauliflower Rice, 1/4 Cup Chopped White Onion
• If your pan has a lid, I like to cover the stir fry up for a few minutes to let the steam cook the vegetables, mixing occasionally
• Let the vegetables are cook to your liking [I usually let mine cook for about 10-15 minutes] and that's it!
• Enjoy!
  

Notes

For the best texture, press the tofu using a tofu press or cast-iron skillet for 20 to 30 minutes. If you’re short on time, just drain the tofu and gently press it in paper towels over the sink. 

*I don’t use a tofu press, I use a paper towel and it works just fine*

You can add whatever vegetables you like, you don’t have to use a bagged stir fry mix, I just think it’s easier this way,

Keyword gluten free dinners, gluten free stir fry, stir fry, teriyaki tofu stir fry, vegetarian dinners

In this post, I shared my recipe for one of my easy go to weeknight meals, teriyaki tofu stir fry. I hope this post gives you a good idea for a new gluten free recipe to try if you’re out of ideas, and I hope you love it! If tofu isn’t for you, you can switch it out for chicken or whatever you like!

You may also like [My Favorite Recipe For Gluten Free Asian Chicken Bowls- At Home!] [Everything You Need To Know About Gluten Free Soy Sauce [2023]]

Information from this blog should not be treated as a substitute for professional assistance from trained medical, health, and wellness professionals. Please discuss any changes to your diet, medication, supplements, treatments, diagnoses, and physical activity with your doctor before taking any action as a result of information from this blog.