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 pressed; 2 tablespoons soy sauce; 1 tablespoon sesame oil; 1 red bell pepper, sliced; 1 cup broccoli florets; 1 carrot, julienned; 2 green onions, chopped; 2 cloves garlic, minced; 1 teaspoon ginger, minced; 2 tablespoons cornstarch; Salt and pepper to taste

Highlighted under: Healthy & Light

This high protein tofu stir fry is a quick and delicious meal packed with flavor and nutrients.

Created by

Megan Scott

Last updated on 2025-12-25T18:04:12.015Z

This high protein tofu stir fry is not only nutritious but also incredibly satisfying. The combination of fresh vegetables and protein-rich tofu makes it a great choice for a healthy meal.

        Why You'll Love This Recipe
        Packed with plant-based protein from tofu
Colorful vegetables add crunch and flavor
Quick to prepare, perfect for busy weeknights

      

The Nutritional Benefits of Tofu

Tofu, also known as bean curd, is a versatile source of plant-based protein that is perfect for vegetarians and vegans. It contains all nine essential amino acids, making it a complete protein. Additionally, tofu is low in calories and cholesterol-free, which can be beneficial for heart health. Its high protein content helps in muscle repair and growth, making it an excellent choice for those looking to increase their protein intake without relying on animal products.

In addition to protein, tofu is rich in minerals such as calcium, iron, and magnesium. These nutrients are vital for maintaining strong bones and supporting overall bodily functions. The inclusion of tofu in your diet can help in meeting your daily nutritional needs while promoting a healthy lifestyle.

Choosing the Right Vegetables

The beauty of a stir fry lies in its versatility. You can customize this high protein tofu stir fry with your favorite vegetables or whatever you have on hand. Bell peppers, broccoli, and carrots not only add vibrant colors but also bring various vitamins and antioxidants to your meal. For example, broccoli is high in vitamin C and K, while carrots are packed with beta carotene, which is great for eye health.

Feel free to experiment with seasonal vegetables like asparagus, snap peas, or bok choy. Each vegetable contributes its unique flavor and texture to the dish, making it an exciting meal option every time. Remember to cut your vegetables into similar sizes to ensure even cooking.

Perfecting Your Stir Fry Technique

For the best stir fry results, it's essential to use high heat and cook in small batches. This prevents overcrowding in the pan, which can lead to steaming instead of stir frying. Make sure your skillet or wok is preheated before adding the oil and tofu. This helps achieve that desirable golden brown crust on the tofu, enhancing its flavor and texture.

Another tip is to have all your ingredients prepped and ready to go before you start cooking. Stir frying is a fast process, and having everything on hand will ensure you can cook quickly and efficiently. Keep your spatula or wooden spoon handy to continuously toss the ingredients for even cooking.

Ingredients

Gather these fresh ingredients to make your stir fry vibrant and delicious.

Ingredients

14 oz firm tofu, drained and pressed
2 tablespoons soy sauce
1 tablespoon sesame oil
1 red bell pepper, sliced
1 cup broccoli florets
1 carrot, julienned
2 green onions, chopped
2 cloves garlic, minced
1 teaspoon ginger, minced
2 tablespoons cornstarch
Salt and pepper to taste

Make sure all ingredients are prepped and ready to go for a seamless cooking experience.

Instructions

Follow these steps to create a delicious and healthy stir fry.

Prepare the Tofu

Cut the pressed tofu into bite-sized cubes and toss with cornstarch, salt, and pepper until evenly coated.

Cook the Tofu

In a large skillet or wok, heat sesame oil over medium-high heat. Add the tofu cubes and cook until golden brown on all sides, about 10 minutes. Remove from the pan and set aside.

Stir Fry the Vegetables

In the same pan, add garlic, ginger, and the sliced vegetables. Stir fry for 5-7 minutes until they are tender but still crisp.

Combine and Serve

Return the tofu to the pan, add soy sauce, and toss everything together. Cook for another 2-3 minutes before serving.

Serve your stir fry hot over rice or noodles for a complete meal.

Serving Suggestions

This high protein tofu stir fry can be served on its own or over a bed of fluffy rice or quinoa for a more filling meal. Brown rice adds a nutty flavor and extra fiber, while quinoa is a complete protein itself, making it a great companion for your stir fry. You can also serve it with noodles for a delightful twist.

For an extra layer of flavor, consider garnishing your stir fry with toasted sesame seeds, a drizzle of sriracha, or a sprinkle of fresh herbs like cilantro or basil. These additions can elevate the dish, making it even more enjoyable.

Storage and Reheating Tips

If you have leftovers, store them in an airtight container in the refrigerator for up to three days. To maintain the texture of the tofu, it's best to reheat the stir fry in a skillet over medium heat instead of using the microwave. This way, you can revive the crispiness of the tofu and vegetables, keeping the dish enjoyable.

You can also freeze the stir fry if you want to keep it longer. When ready to eat, thaw it overnight in the refrigerator and reheat on the stove. Keep in mind that some vegetables may lose their crunch after freezing, but the flavors will still be delicious.

Exploring Flavor Variations

This tofu stir fry recipe is just the beginning! You can easily switch up the flavors by using different sauces or spices. For instance, try adding hoisin sauce or teriyaki sauce for a sweet twist, or incorporate chili paste for some heat. The options are endless, allowing you to tailor the dish to your taste preferences.

Additionally, consider adding nuts or seeds for extra crunch and nutrition. Cashews, peanuts, or sunflower seeds can complement the stir fry beautifully, providing healthy fats and a satisfying texture. Experimenting with different ingredients will keep your meals exciting and flavorful.

Questions About Recipes

→ Can I use other types of protein instead of tofu?

Yes, you can substitute tofu with tempeh, seitan, or even chicken for a different protein source.

→ Is this stir fry gluten-free?

To make it gluten-free, ensure to use gluten-free soy sauce or tamari.

→ How can I store leftovers?

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

→ Can I make this stir fry in advance?

While it's best fresh, you can prep the ingredients a day ahead and stir fry them just before serving.