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a meal prep bowl with white rice topped with teriyaki tofu bites and roasted broccoli.
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Easy Teriyaki Tofu

This teriyaki tofu is easy to make using a homemade teriyaki sauce and is served over a bed of white rice with roasted garlic broccoli. Perfect for a vegan meal prep option.
Prep Time15 minutes
Cook Time40 minutes
Total Time55 minutes
Course: Main Course, meal prep
Cuisine: Asian
Diet: Vegan
Skill Level: Intermediate
Servings: 4
Author: Rena Awada

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.
    Broccoli and tofu are being prepared to be baked.
  • 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.
    baked tofu bites on a sheetpan.
  • 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.
    Making the teriyaki sauce in a bowl.
  • Once baked, transfer the crispy tofu to the pan with the teriyaki sauce. Toss to coat.
    Cooking the tofu in a pan with teriyaki sauce.
  • 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.
    serving the tofu over rice and roasted cauliflower in a bowl.

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

Calories: 515kcal | Carbohydrates: 86g | Protein: 20g | Fat: 11g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 6g | Sodium: 2115mg | Potassium: 871mg | Fiber: 5g | Sugar: 13g | Vitamin A: 948IU | Vitamin C: 136mg | Calcium: 145mg | Iron: 4mg