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: 400g firm tofu, cubed; 2 tablespoons soy sauce; 1 tablespoon sesame oil; 1 bell pepper, sliced; 1 cup broccoli florets; 1 carrot, julienned; 2 cloves garlic, minced; 1 tablespoon ginger, minced; Salt and pepper to taste; Cooked rice or quinoa for serving

Highlighted under: Healthy & Light

A delicious and nutritious stir fry packed with protein-rich tofu and vibrant vegetables.

Created by

Chelsea Payne

Last updated on 2025-12-25T16:19:06.821Z

This High Protein Tofu Stir Fry is not just healthy but also incredibly flavorful! Perfect for a quick weeknight dinner or meal prep, this dish combines the goodness of tofu with a rainbow of vegetables.

        Why You'll Love This Recipe
        Packed with plant-based protein for a filling meal
Quick to prepare, making it perfect for busy weeknights
Versatile recipe that you can customize with your favorite veggies

      

The Benefits of Tofu

Tofu is a fantastic source of plant-based protein, making it an excellent choice for those looking to incorporate more vegetarian options into their diet. Each serving of tofu is packed with essential amino acids, helping to support muscle repair and growth. Additionally, tofu is low in calories and fat, making it a heart-healthy option that can be enjoyed in various dishes.

Beyond protein, tofu is rich in calcium and iron, crucial nutrients for maintaining healthy bones and preventing anemia. Its versatility allows it to absorb flavors well, making it a delightful addition to any stir fry. By adding tofu to your meals, you're not only boosting your protein intake but also enhancing the nutritional value of your dishes.

Customizing Your Stir Fry

One of the best aspects of this high protein tofu stir fry is its adaptability. You can easily swap out the vegetables based on what you have on hand or what’s in season. Try adding snap peas, mushrooms, or zucchini for a different flavor profile. The key is to keep a balance of colors and textures to make your dish visually appealing and nutritious.

If you enjoy a bit of heat, consider adding some sliced chili peppers or a drizzle of sriracha for an extra kick. Alternatively, you can introduce new flavors by incorporating different sauces or spices, such as hoisin sauce or a sprinkle of sesame seeds. The possibilities are endless, allowing you to create a unique stir fry every time.

Serving Suggestions

This tofu stir fry pairs beautifully with a variety of grains. While serving it over rice or quinoa is a classic choice, you might also consider using cauliflower rice for a low-carb option. This not only adds a healthy twist but also contributes to the overall volume of the meal, making it satisfying without excessive calories.

For a complete dining experience, serve the stir fry alongside a light salad or a bowl of miso soup. These additions will round out your meal, providing a balance of flavors and nutrients. If you're entertaining guests, consider plating the stir fry in a large bowl and allowing everyone to serve themselves, creating an interactive and enjoyable dining atmosphere.

Ingredients

For the Stir Fry

400g firm tofu, cubed
2 tablespoons soy sauce
1 tablespoon sesame oil
1 bell pepper, sliced
1 cup broccoli florets
1 carrot, julienned
2 cloves garlic, minced
1 tablespoon ginger, minced
Salt and pepper to taste
Cooked rice or quinoa for serving

Make sure to prep all your ingredients before starting to cook for a smooth stir fry experience!

Instructions

Prepare the Tofu

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

Marinate the Tofu

In a bowl, combine soy sauce and sesame oil. Add the tofu cubes and let them marinate for 10 minutes.

Cook the Tofu

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

Stir Fry the Vegetables

In the same skillet, add a bit more oil if necessary, then add the garlic, ginger, and vegetables. Stir fry for about 5-7 minutes until tender but still crisp.

Combine and Serve

Add the cooked tofu back to the skillet, season with salt and pepper, and stir everything together. Serve over cooked rice or quinoa.

Enjoy your healthy and protein-packed stir fry!

Storing Leftovers

If you happen to have leftovers from your high protein tofu stir fry, you can store them in an airtight container in the refrigerator for up to three days. This makes it a great option for meal prep, allowing you to enjoy a nutritious meal on busy days. Just be sure to cool the stir fry to room temperature before sealing it up to maintain freshness.

When reheating, you can use a microwave or a stovetop pan. If using a microwave, heat in short intervals to prevent the tofu from becoming rubbery. On the stovetop, add a splash of water or soy sauce to keep the stir fry moist, ensuring it remains delicious and flavorful.

Nutritional Information

This high protein tofu stir fry is not only delicious but also packed with essential nutrients. A typical serving provides a good balance of protein, vitamins, and minerals, making it an ideal meal for anyone looking to enhance their health. With approximately 25 grams of protein per serving, it’s a filling option that can help sustain energy throughout the day.

In addition to protein, the vegetables in this stir fry offer a wealth of vitamins A and C, as well as dietary fiber. This combination aids digestion and supports overall health, making your meal not just satisfying but also beneficial for your body. By choosing this stir fry, you can enjoy a delicious meal while nourishing yourself with vital nutrients.

Questions About Recipes

→ Can I use other types of protein?

Yes, you can substitute tofu with tempeh or chicken if you prefer.

→ Is this recipe vegan?

Yes, this stir fry is entirely plant-based and vegan-friendly.

→ How do I store leftovers?

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

→ Can I freeze this stir fry?

While it's best fresh, you can freeze it in an airtight container for up to a month.