High Protein Tofu Stir Fry

Name: High Protein Tofu Stir Fry
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Yield: 4 servings
Ingredients: 14 oz firm tofu, cubed; 2 tablespoons soy sauce; 1 tablespoon sesame oil; 1 bell pepper, sliced; 1 cup broccoli florets; 1 carrot, julienned; 2 green onions, chopped; 2 cloves garlic, minced; 1 teaspoon ginger, grated; Cooked rice or quinoa, for serving

Highlighted under: Healthy & Light

This high protein tofu stir fry is a delicious and nutritious meal that's packed with flavor and ready in no time.

Created by

Elara Whitfield

Last updated on 2025-12-25T17:43:06.898Z

This high protein tofu stir fry is not only quick to prepare but also loaded with essential nutrients. Perfect for a weeknight dinner, it's a dish that everyone will love!

        Why You'll Love This Recipe
        Packed with protein to fuel your day
Vibrant vegetables add color and nutrition
Quick and easy to make—perfect for busy nights

      

A Nutritional Powerhouse

Tofu is not only a great source of protein, but it's also rich in essential amino acids, making it a perfect choice for both vegetarians and meat lovers. Each serving of this High Protein Tofu Stir Fry provides a hearty dose of nutrition, helping to keep you energized throughout the day. The combination of tofu and vibrant vegetables ensures you're getting a balanced meal with plenty of vitamins and minerals.

The inclusion of broccoli, bell peppers, and carrots adds an array of antioxidants to this dish. These colorful vegetables not only enhance the visual appeal but also contribute to your overall health. Broccoli is known for its cancer-fighting properties, while bell peppers are rich in vitamin C, supporting your immune system. This stir fry is a delicious way to incorporate more plant-based nutrition into your diet.

Quick and Convenient Cooking

One of the best aspects of this High Protein Tofu Stir Fry is how quickly it comes together. With a total cooking time of under 30 minutes, you can whip up a nutritious meal even on the busiest of evenings. The preparation is straightforward, making it accessible for cooks of all skill levels. Simply press, cube, and marinate your tofu while you chop the vegetables, and you're ready to go!

This recipe is incredibly versatile. Feel free to swap in any seasonal vegetables you have on hand or prefer. Zucchini, snap peas, or even mushrooms can work beautifully in this stir fry. The adaptability not only keeps your meals interesting but also allows you to minimize food waste by using up what you have in your fridge.

Ingredients

For the Stir Fry

14 oz firm tofu, cubed
2 tablespoons soy sauce
1 tablespoon sesame oil
1 bell pepper, sliced
1 cup broccoli florets
1 carrot, julienned
2 green onions, chopped
2 cloves garlic, minced
1 teaspoon ginger, grated
Cooked rice or quinoa, for serving

Gather all your ingredients before starting for a smoother cooking experience!

Instructions

Prepare the Tofu

Press the tofu to remove excess moisture, then cut it into cubes. Marinate in soy sauce for 10 minutes.

Stir Fry the Vegetables

In a large pan, heat sesame oil over medium heat. Add garlic and ginger, sautéing for 1-2 minutes.

Cook the Tofu

Add marinated tofu to the pan and cook until golden brown, about 5 minutes.

Add the Vegetables

Stir in the bell pepper, broccoli, and carrot. Cook for an additional 3-4 minutes until vegetables are tender-crisp.

Serve

Top with green onions and serve over cooked rice or quinoa. Enjoy your high protein meal!

Make sure to enjoy your stir fry hot for the best flavor!

Tips for Perfect Tofu

When preparing tofu, pressing it is crucial for achieving a crispy texture. Use a tofu press or wrap it in a clean kitchen towel, placing a heavy object on top for about 15-20 minutes to remove excess moisture. This step ensures that the tofu absorbs the marinade better and develops a delightful golden crust when cooked.

For an extra flavor boost, experiment with different marinades. While soy sauce adds a classic umami flavor, you can try adding spices like chili flakes, or a splash of lime juice for a zesty kick. Marinating the tofu longer than 10 minutes can also enhance its taste, so consider preparing it in advance for even more flavor absorption.

Serving Suggestions

This stir fry pairs wonderfully with a variety of bases. While cooked rice or quinoa are excellent choices, you can also serve it over cauliflower rice for a low-carb alternative or even noodles for a heartier meal. The combination of textures and flavors makes this dish satisfying and adaptable to your preferences.

To elevate your meal, consider topping your stir fry with toasted sesame seeds or a drizzle of sriracha for added heat. Fresh herbs like cilantro or basil can also brighten the dish, bringing a fragrant freshness that perfectly complements the savory elements.

Questions About Recipes

→ Can I use other proteins instead of tofu?

Yes, you can substitute tofu with tempeh, chicken, or shrimp based on your preference.

→ Is this recipe gluten-free?

Yes, simply use gluten-free soy sauce or tamari.

→ Can I add more vegetables?

Absolutely! Feel free to add any of your favorite veggies like snap peas or mushrooms.

→ How do I store leftovers?

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