High Protein Teriyaki Tofu

Elevate your plant-based meals with this irresistible High Protein Teriyaki Tofu recipe, a perfect balance of crispy textures and bold, savory-sweet flavors. Featuring golden-brown, pan-seared extra-firm tofu, this protein-packed dish is coated in a silky, homemade teriyaki sauce made with gluten-free soy sauce, maple syrup, garlic, and fresh ginger for a healthier spin on a classic favorite. Ready in just 35 minutes, it’s an easy and satisfying option for busy weeknights. Sprinkle with sesame seeds and scallions for a burst of flavor and serve over steamed rice or quinoa to create a wholesome, nutrient-rich meal. Ideal for vegans, vegetarians, and anyone looking to add a protein boost to their diet, this recipe is as nutritious as it is delicious!

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 14 oz extra-firm tofu
• 2 tbsp cornstarch
• 2 tbsp olive oil
• 0.25 cup soy sauce (gluten-free if needed)
• 2 tbsp maple syrup
• 1 tbsp rice vinegar
• 1 tsp sesame oil
• 2 cloves garlic, minced
• 1 tsp ginger, minced
• 2 tbsp water
• 1 tsp cornstarch (for sauce thickening)
• 1 tsp sesame seeds
• 2 stalks scallions, sliced
• 2 cups steamed rice or quinoa (optional, for serving)

Directions

Step 1

Press the tofu: Remove the tofu from its packaging and press it to remove excess water. Place the tofu block between paper towels or a clean kitchen towel, then place a heavy object (like a skillet or books) on top. Let it sit for 15 minutes.

Step 2

Cut the pressed tofu into small cubes, about 1 inch in size.

Step 3

In a shallow bowl, toss the tofu cubes with 2 tablespoons of cornstarch until evenly coated. This will help the tofu become crispy when cooked.

Step 4

Heat 2 tablespoons of olive oil in a large non-stick skillet over medium heat. Add the tofu cubes in a single layer and cook for 5-7 minutes on each side, until golden brown and crispy. Remove the tofu from the skillet and set aside.

Step 5

In a small bowl, whisk together soy sauce, maple syrup, rice vinegar, sesame oil, garlic, ginger, water, and 1 teaspoon of cornstarch to make the teriyaki sauce.

Step 6

In the same skillet, pour the teriyaki sauce and cook over medium heat, stirring constantly until it thickens, about 2-3 minutes.

Step 7

Once the sauce has thickened, return the crispy tofu to the skillet. Toss to coat the tofu with the teriyaki sauce evenly.

Step 8

Sprinkle sesame seeds over the tofu and garnish with sliced scallions.

Step 9

Serve immediately over steamed rice or quinoa for a complete meal, if desired.

Nutrition Facts

Serving size	1032.4 grams (1032.4g)

Amount per serving	% Daily Value*
Calories	1715

Total Fat 76.90g	99%
Saturated Fat 11.70g	59%
Polyunsaturated Fat 9.20g
Cholesterol 0mg	0%
Sodium 4018mg	175%
Total Carbohydrate 179.80g	65%
Dietary Fiber 12.20g	44%
Total Sugars 30.20g
Protein 78.30g	157%

Vitamin D 0IU	0%
Calcium 2786mg	214%
Iron 13mg	72%
Potassium 1598mg	34%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 40.1%

Protein: 18.2%

Carbs: 41.7%