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close up photo of tofu stir fry on a plate with rice and chopsticks.
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5 from 3 votes

Everyday Tofu Stir Fry

Everyday Tofu Stir Fry is easy to make in one pan and ready in 20 minutes. Full of crispy tofu, fresh vegetables and the most delicious stir fry sauce ever! 
Prep Time5 mins
Cook Time15 mins
Tofu Pressing20 mins
Total Time20 mins
Course: Main Course
Cuisine: Chinese
Servings: 4 servings
Calories: 260kcal
Author: Nora Taylor


  • 1 block extra-firm tofu (16-oz), pressed or get the high protein variety that isn't packed in water
  • 2-3 tablespoons sesame oil
  • 3 cloves garlic, minced
  • 1 teaspoon grated fresh ginger
  • 1 medium sweet onion, sliced or chopped
  • 1 large red bell pepper, sliced or chopped
  • 1 large carrot, peeled and sliced
  • 2 cups broccoli florets

Stir Fry Sauce:

For Serving:

  • 2-3 cups cooked rice, white or brown
  • chopped green onions, optional
  • cashews, peanuts or sesame seeds, optional


  • Press the tofu: Wrap the block of tofu in paper towels. Place a plate or pan on top of the wrapped tofu, and put a couple of heavy books on top of that. Let the tofu press for 20-30 minutes. You can skip this step if you buy the high protein, super firm variety, which I recommend.
  • After pressing the tofu, chop it into 1/2 inch cubes. Slice/chop the garlic, ginger, onion, red bell pepper, carrot and broccoli florets. In a bowl, whisk together the sauce ingredients. Have everything close to the stove and ready to go.
  • In a large pan or wok, heat the sesame oil over medium-high heat. Add the tofu, and fry it for 5-10 minutes, until all sides are golden brown.
  • To the pan with the tofu, add the onion, garlic and ginger and stir for about 1 minute.
  • Add the red bell pepper, carrots and broccoli and cook for 3-4 minutes, stirring constantly.
  • Pour in the stir fry sauce, stir and cook for 1-2 minutes. Serve immediately with chopped green onions, sesame seeds, cashew pieces or peanuts, if desired.


  1. If you want to make this really fast and avoid pressing your tofu, buy the high protein super firm variety. It's in clear packaging, and not packed in water. I can usually find it at Trader Joe's, Whole Foods and other stores.
  2. This recipe is versatile! You can make this stir fry with almost any vegetables, leave out the tofu or sub tempeh instead. Be creative with what you have on hand.
  3. For gluten free, make sure to use gluten free tamari, not soy sauce.
  4. If you need it to be oil free, I suggest baking your tofu instead (like in this recipe, omit the oil), and stir frying the vegetables in water or vegetable broth.
  5. Calories listed is for one serving of the tofu/vegetable stir fry but does not include any rice you serve with it.


Serving: 1serving | Calories: 260kcal | Carbohydrates: 33g | Protein: 12g | Fat: 10g | Saturated Fat: 1g | Sodium: 635mg | Potassium: 671mg | Fiber: 4g | Sugar: 21g | Vitamin A: 4574IU | Vitamin C: 104mg | Calcium: 112mg | Iron: 3mg