High Protein Tofu Stir Fry

Name: High Protein Tofu Stir Fry
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Yield: 2 servings
Ingredients: 200g firm tofu, cubed; 1 cup broccoli florets; 1 bell pepper, sliced; 1 carrot, julienned; 2 tablespoons soy sauce; 1 tablespoon sesame oil; 2 cloves garlic, minced; 1 teaspoon ginger, grated; Salt and pepper to taste; Cooked rice or noodles for serving

Highlighted under: Healthy & Light

This high protein tofu stir fry is packed with flavor and nutrition, making it a perfect meal for any time of the day.

Created by

Jenna Rowland

Last updated on 2025-12-25T17:04:16.316Z

Discover the deliciousness of high protein tofu stir fry, a quick and easy dish that satisfies your cravings while keeping you healthy.

        Why You'll Love This Recipe
        Packed with plant-based protein from tofu and vegetables
Quick to prepare, perfect for busy weeknights
Customizable with your favorite veggies and sauces

      

Nutritional Benefits of Tofu

Tofu is an excellent source of plant-based protein, making it a staple in vegetarian and vegan diets. With approximately 10 grams of protein per 100 grams, it provides a substantial boost to your daily protein intake. Additionally, tofu is rich in essential amino acids, iron, and calcium, contributing to overall bone health and muscle function.

Moreover, tofu contains antioxidants and is low in calories, making it a smart choice for those looking to maintain a healthy weight. Its versatility allows it to absorb flavors from spices and sauces, enhancing the overall taste of your meals without adding excessive calories.

Quick and Easy Meal Prep

This high protein tofu stir fry is designed for those with busy lifestyles. With a preparation time of less than 30 minutes, it fits perfectly into your weeknight dinner routine. The simplicity of this recipe means you can have a nutritious meal on the table in no time, leaving plenty of time for other activities.

By using a variety of vegetables, you not only add color and texture to your dish but also increase its nutritional value. You can easily customize the stir fry with whatever vegetables you have on hand, making it a flexible option for meal prep.

Flavor Combinations

The beauty of a stir fry lies in its adaptability to different flavor profiles. By experimenting with various sauces such as teriyaki, hoisin, or chili garlic sauce, you can create a dish that suits your taste preferences. This adaptability makes it easy to switch things up and keep your meals exciting.

Additionally, you can enhance the flavor by adding fresh herbs like cilantro or basil before serving. These herbs not only add freshness but also provide additional health benefits, making your stir fry not just tasty, but also nutritious.

Ingredients

Ingredients for Tofu Stir Fry

200g firm tofu, cubed
1 cup broccoli florets
1 bell pepper, sliced
1 carrot, julienned
2 tablespoons soy sauce
1 tablespoon sesame oil
2 cloves garlic, minced
1 teaspoon ginger, grated
Salt and pepper to taste
Cooked rice or noodles for serving

Make sure to wash and chop all vegetables before you start cooking.

Instructions

Prepare the Tofu

Press the tofu to remove excess moisture, then cut it into cubes.

Heat the Pan

In a large skillet, heat sesame oil over medium-high heat. Add the cubed tofu and cook until golden brown, about 5 minutes.

Add Vegetables

Add the broccoli, bell pepper, and carrot to the skillet. Stir-fry for another 3-4 minutes until the vegetables are tender-crisp.

Season the Stir Fry

Add the minced garlic, ginger, soy sauce, salt, and pepper. Stir well to combine and cook for an additional minute.

Serve

Serve hot over cooked rice or noodles. Enjoy your healthy meal!

Feel free to experiment with different vegetables or sauces to make it your own!

Storage Tips

If you have leftovers from your tofu stir fry, store them in an airtight container in the refrigerator. It’s best to consume them within 3-4 days for optimal freshness. Reheat in a skillet over medium heat to maintain the texture of the tofu and vegetables.

For longer storage, consider freezing the stir fry. However, keep in mind that the texture of the tofu may change slightly when thawed. To freeze, place the stir fry in a freezer-safe container, and it can last up to 2-3 months.

Serving Suggestions

Pair this high protein tofu stir fry with cooked rice, quinoa, or whole grain noodles for a complete meal. The grains not only provide additional fiber but also help to make the dish more filling.

For a refreshing contrast, serve a side salad with a light vinaigrette. This will add a crisp texture and a burst of freshness to complement the warm stir fry. Consider adding a sprinkle of sesame seeds or chopped green onions on top for added flavor and presentation.

Variations to Try

Feel free to switch up the vegetables based on what's in season or what you enjoy most. Snow peas, zucchini, or snap peas can be excellent additions, offering different textures and flavors.

For a spicy kick, add sliced chili peppers or a dash of sriracha to the stir fry. Alternatively, you can incorporate nuts or seeds for added crunch and healthy fats, making your meal even more nutritious.

Questions About Recipes

→ Can I use different vegetables?

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

→ Is this recipe gluten-free?

Yes, if you use gluten-free soy sauce, this stir fry can be gluten-free.

→ How can I store leftovers?

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

→ Can I use frozen tofu?

Yes, frozen tofu can be used, but make sure to thaw and press it before cooking.