High Protein Tofu Stir Fry

Name: High Protein Tofu Stir Fry
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 4 servings
Ingredients: 14 oz firm tofu, drained and cubed; 2 cups mixed vegetables (bell peppers, broccoli, carrots); 3 tablespoons soy sauce; 2 tablespoons sesame oil; 1 tablespoon cornstarch; 2 cloves garlic, minced; 1 tablespoon ginger, minced; 2 green onions, chopped; Sesame seeds for garnish

Highlighted under: Healthy & Light

This high protein tofu stir fry is a delicious and nutritious meal that's perfect for a quick weeknight dinner. Packed with vegetables and flavor, it's a great way to enjoy plant-based protein.

Created by

Tabitha Green

Last updated on 2025-12-25T17:04:14.513Z

This high protein tofu stir fry combines the rich flavors of soy sauce, sesame oil, and fresh vegetables to create a satisfying meal that's both healthy and filling. Perfect for busy weeknights, this recipe will quickly become a family favorite!

        Why You'll Love This Recipe
        Quick and easy to prepare in just 35 minutes
Rich in protein and packed with colorful vegetables
Versatile; customize with your favorite ingredients
Deliciously satisfying and perfect for meal prep

      

A Quick and Nutritious Meal

In our fast-paced lives, finding time to prepare nutritious meals can be a challenge. This High Protein Tofu Stir Fry is designed to be not only quick but also packed with essential nutrients. With a total preparation and cooking time of just 35 minutes, you can have a satisfying dinner on the table in no time. It's perfect for busy weeknights when you want something healthy without spending hours in the kitchen.

The combination of firm tofu and mixed vegetables ensures that you're getting a balanced meal. Tofu is an excellent source of plant-based protein, making it ideal for vegetarians and anyone looking to reduce meat consumption. Coupled with vibrant vegetables like bell peppers, broccoli, and carrots, this dish is a feast for both the eyes and the palate.

Versatility at Its Best

One of the standout features of this stir fry is its versatility. You can easily customize it based on what you have on hand or your personal preferences. Love spicy food? Add some sliced jalapeños or a dash of Sriracha for a kick. Prefer a different protein? Swap out the tofu for tempeh or even chicken if you're not strictly plant-based. The possibilities are endless, making it a meal that can adapt to any dietary needs or cravings.

This recipe also lends itself beautifully to meal prep. You can make a larger batch and store individual portions for quick lunches or dinners throughout the week. Just reheat and enjoy, and you'll always have a healthy meal ready to go, making your busy life a bit easier.

Flavorful Ingredients Make a Difference

The flavor profile of this stir fry is elevated by the use of fresh ingredients like garlic and ginger, which add depth and warmth to the dish. Garlic not only enhances flavor but also offers numerous health benefits, including boosting your immune system. Ginger, known for its anti-inflammatory properties, complements the tofu beautifully, making each bite a delicious experience.

Don’t forget the finishing touches! Sprinkling sesame seeds and green onions over the dish adds a delightful crunch and brightness. These small garnishes not only enhance the presentation but also contribute to the overall flavor, ensuring that each serving is as beautiful as it is tasty.

Ingredients

For the Stir Fry

14 oz firm tofu, drained and cubed
2 cups mixed vegetables (bell peppers, broccoli, carrots)
3 tablespoons soy sauce
2 tablespoons sesame oil
1 tablespoon cornstarch
2 cloves garlic, minced
1 tablespoon ginger, minced
2 green onions, chopped
Sesame seeds for garnish

Instructions

Prepare the Tofu

Press the tofu to remove excess moisture. Cut into cubes and toss with cornstarch until evenly coated.

Cook the Tofu

In a large skillet, heat 1 tablespoon of sesame oil over medium-high heat. Add the tofu cubes and cook until golden brown, about 5-7 minutes. Remove from skillet and set aside.

Stir Fry the Vegetables

In the same skillet, add the remaining sesame oil. Add garlic, ginger, and mixed vegetables, and stir fry for about 5-7 minutes until the vegetables are tender-crisp.

Combine and Serve

Return the tofu to the skillet, add soy sauce, and toss everything together. Cook for an additional 2-3 minutes. Garnish with green onions and sesame seeds before serving.

Storage and Leftovers

Storing leftovers of this High Protein Tofu Stir Fry is easy and convenient. Allow the dish to cool before transferring it to an airtight container. It can be stored in the refrigerator for up to 4 days, maintaining its flavor and texture. Just be sure to reheat it gently to avoid overcooking the vegetables.

If you want to extend the shelf life, consider freezing the stir fry. However, keep in mind that some vegetables may lose their crispness once thawed. When freezing, portion out the stir fry into meal-sized containers for quick access on busy days.

Pairing Suggestions

This High Protein Tofu Stir Fry pairs wonderfully with a variety of side dishes. For a wholesome meal, serve it over a bed of fluffy brown rice or quinoa, which adds additional fiber and nutrients. If you're watching your carbs, you could enjoy it with cauliflower rice for a lighter option.

You can also complement this dish with a simple side salad or steamed dumplings for a more filling feast. A light soy sauce or ponzu dressing on the salad can tie the flavors together beautifully, creating a harmonious dining experience.

Nutritional Benefits

Each serving of this stir fry is loaded with essential nutrients. Tofu provides a significant source of protein, making it an ideal choice for muscle repair and overall health. The mixed vegetables contribute essential vitamins and minerals, such as vitamin C from bell peppers and fiber from broccoli.

In addition to being rich in nutrients, this dish is low in calories, making it a great option for those looking to maintain or lose weight. By incorporating a variety of colorful vegetables, you not only enhance the nutritional profile but also ensure a range of antioxidants that support overall wellness.

Questions About Recipes

→ Can I use other proteins instead of tofu?

Yes, you can substitute chicken or shrimp for the tofu if you prefer.

→ Is this recipe gluten-free?

To make it gluten-free, use tamari instead of soy sauce.

→ How can I store leftovers?

Store leftovers in an airtight container in the refrigerator for up to 3 days.

→ Can I add more vegetables?

Absolutely! Feel free to add any vegetables you have on hand.