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This teriyaki tofu made with broccoli and rice is an easy, satisfying meal that’s full of flavor. It’s perfect for a quick weeknight dinner or a meatless meal everyone will enjoy.
If you are looking for a vegan meal prep recipe or a weeknight meal that’s vegan-friendly, this teriyaki tofu is the perfect option and very tasty. The tofu is baked to a golden finish, tossed in a simple teriyaki sauce, and served with tender roasted broccoli over white rice.
If you love to meal prep and don’t mind consuming chicken, then you may really love this honey garlic chicken meal prep.
Recipe Overview
Ingredients & Substitutes
Below are the ingredients I used to make this vegan teriyaki tofu, and what you can substitute them with. Full measurements are listed further down in the recipe card.
- Tofu: You will need extra firm tofu, pressed & cubed
- Low-sodium soy sauce, or you can use coconut aminos or tamari.
- Cornstarch: This is needed to thicken the sauce. You may use arrowroot powder.
- Oil: You will need olive oil and sesame oil. You can swap the olive oil with avocado oil.
- Fresh Garlic: Can be used to cook the teriyaki sauce or garlic powder can also be used.
- Broccoli: I used fresh broccoli. You can use pre-cut frozen broccoli. Thaw first and drain any excess liquid.
- Pantry staples: kosher salt, black pepper, garlic powder, and sesame seeds.
- Mirin: If you do not have it, you can use 2 tbsp rice vinegar + 2 tbsp extra maple syrup as a substitute.
- Brown sugar: I like using light ot dark brown sugar, but you can swap it with maple syrup.
- Ginger paste: I usually buy and store it in the fridge. If you have fresh ginger, just use that instead.
- Rice: Jasmine or any short-grain rice works. I sometimes use basmati.
How To Make Teriyaki Tofu
Preheat to 425°F. Line 2 baking sheets with parchment paper.
Prepare the Tofu and Broccoli: In a bowl, toss tofu cubes with soy sauce, olive oil, garlic powder, and cornstarch. Spread evenly on one of the sheet pans. Toss the broccoli florets with olive oil, salt, and pepper. Spread on the second baking sheet.
Bake the broccoli and tofu: Bake both sheets for 25–30 minutes, flipping halfway through, until tofu is crisp and golden, and broccoli is charred at the edges.
Make the Rice: While the tofu and broccoli bake, rinse the rice. Bring water and salt to a boil, stir in rice. Reduce the heat to low, cover, and simmer for 15 minutes. Remove from heat and steam 5 minutes more, then fluff.
Make the teriyaki sauce: In a small rimmed pan, combine soy sauce, mirin (or vinegar/maple), maple syrup, ginger, garlic, and sesame oil. Bring to a simmer. Stir in the cornstarch slurry and simmer for about 2 minutes, until thickened. Remove from heat.
Cook the tofu in the teriyaki sauce: Once baked, transfer the crispy tofu to the pan with the teriyaki sauce. Toss to coat.
Serve: Spoon the rice into bowls, then add the roasted broccoli and saucy teriyaki tofu. Optionally, sprinkle sesame seeds or sliced green onions on top.
Recipe Tips
- Press the tofu well before cooking so it becomes crispy rather than soft.
- Cut the tofu into even pieces so it cooks evenly.
- Bake until it is golden and crispy on the edges. You can also pan-sear the tofu. Use medium-high heat when searing to get a golden crust.
- Add the sauce at the end so it thickens without burning.
- Instead of broccoli, you can use any other veggies if your choice.
Common Questions
Extra-firm tofu works best because it holds its shape and crisps up nicely. Others will be too soft.
Yes. This works well for meal prepping. If making ahead to serve each separately, then store the tofu, broccoli, and rice separately and reheat gently before serving.
Yes, but you need to thaw and drain it first so it doesn’t release too much water into the pan or oven.
It can be made gluten-free. Use gluten-free soy sauce or tamari in the teriyaki sauce.
Storage & Reheating
- To Store: Place leftovers in a sealed container in the fridge for up to 3 days. You may freeze for up to 3 months.
- Reheating: I like to reheat in the microwave, which is the easiest and quickest option.
More Vegan Recipes
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Easy Teriyaki Tofu
Ingredients
For the Crispy Tofu:
- 14 ounces extra-firm tofu, pressed & cubed
- 1 tablespoon low-sodium soy sauce
- 1 tablespoon cornstarch
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
For the Roasted Broccoli:
- 1 large head broccoli, cut into florets
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- ½ teaspoon kosher salt
- ¼ teaspoon black pepper
- ½ tsp sesame seeds for garnish, Optional
Homemade Teriyaki Sauce:
- ½ cup low-sodium soy sauce
- ¼ cup mirin, or use 2 tbsp rice vinegar + 2 tbsp extra maple syrup as substitute
- 2 tablespoons brown sugar or maple syrup
- 2 teaspoons ginger paste
- 1/2 teaspoon garlic powder or 1 clove garlic, grated or minced
- 1 teaspoon sesame oil
- 2 teaspoons cornstarch + 2 tbsp water
For the Rice:
- 1 ½ cups jasmine or short grain rice
- 3 cups filtered water
- ½ teaspoon kosher salt
Instructions
- Preheat to 425°F. Line 2 baking sheets with parchment paper.
- In a bowl, toss 14 ounces extra-firm tofu cubes with 1 tablespoon low-sodium soy sauce, 1 tablespoon olive oil, 1 teaspoon garlic powder, and 1 tablespoon cornstarch. Spread evenly on one of the sheet pans.
- Toss the 1 large head broccoli florets with 1 tablespoon olive oil, 1 teaspoon garlic powder, ½ teaspoon kosher salt, and ¼ teaspoon black pepper. Spread on the second baking sheet.
- Bake both sheets for 25–30 minutes, flipping halfway through, until the tofu is crisp and golden and the broccoli is charred at the edges.
- While the tofu and broccoli bake, rinse the 1 ½ cups jasmine or short grain rice. Bring 3 cups filtered water and ½ teaspoon kosher salt to a boil, stir in the rice.
- Reduce the heat to low, cover, and simmer for 15 minutes. Remove from heat and steam 5 minutes more, then fluff.
- In a small, rimmed pan, combine ½ cup low-sodium soy sauce, ¼ cup mirin (or vinegar/maple syrup), 2 tablespoons brown sugar or maple syrup, 2 teaspoons ginger paste, 1/2 teaspoon garlic powder or 1 clove garlic, and 1 teaspoon sesame oil. Bring to a simmer. Stir in the cornstarch slurry (2 teaspoons cornstarch + 2 tbsp water) and simmer for about 2 minutes, until thickened. Remove from heat.
- Once baked, transfer the crispy tofu to the pan with the teriyaki sauce. Toss to coat.
- Spoon rice into bowls, add roasted broccoli and saucy teriyaki tofu.
- Optional: sprinkle with ½ tsp sesame seeds for garnish, or top with sliced green onions.
Notes
- Instead of tofu, you can use any other protein of your choice. Salmon bites will need 10-12 minutes to bake, and chicken bites will need 14-16 minutes.
- Instead of baking, you can pan-sear the tofu.
- You can use any other veggie, like green beans or asparagus, instead of broccoli.
- Use brown rice, quinoa, or cauliflower rice instead of white rice.
- You can use your favorite store-bought teriyaki sauce that’s a low sugar option.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
