This Tofu Stir Fry is easy to make with tender-crispy tofu sautéed with hearty vegetables like broccoli and mushrooms coated in a sweet and savory sesame garlic sauce. It’s a healthy vegan dinner idea that’s on the table in less than 30 minutes. Gluten-free, dairy-free, vegan and low carb.
Updated January 2021
A Healthy and Easy Tofu Stir Fry
Looking for an easy dinner recipe? This Easy Tofu Stir Fry is quick, simple and easy to make. Our family loves experimenting with tofu recipes and if we’re not making this Air Fryer Tofu or these Tofu Fries, we love adding tofu into a good stir fry since there are so many variations you can make depending on what you have in your fridge. And if you’ve never cooked with tofu before, be sure to check out our How to Cook Tofu post.
This stir fry is a feel-good meal that comes together in minutes on the stove. The fresh veggies and tofu that go into this dish make it a hearty meal that’s as good for you as it is for your taste buds. Add in your lovely seasonings, cauliflower rice and some sesame seeds, and this simple stir fry will put last night’s dinner to shame.
Why we love this low carb tofu recipe
This tofu stir fry works with a number of special diets. It’s gluten-free, vegan, low carb, keto and made with natural ingedients to fuel your body the right way! The sweet and savory elements give this meal an unforgettable flavor profile. And it’s all topped off with a sprinkle of sesame seeds!
Everyone needs a handful of go-to healthy dinner ideas, and it helps to have some quick, easy and stress-free ones at your disposal. This veggie stir fry is not only healthy and easy to make, but it’s also packed with delicious flavors that everyone will swoon over.
This stir fry recipe uses classic healthy stir fry ingredients and comes together in less than 30 minutes. You can add in more veggies or use different seasonings if you like. It’s served over cauliflower rice and finished off with a sprinkle of sesame seeds!
For the sweet and savory stir fry sauce:
- Coconut aminos
- Optional sweetener: maple syrup OR date syrup (can also sub with honey if not vegan OR Lakanto sugar-free maple syrup or yacon syrup for low carb / keto)
- Toasted sesame oil
- Five spice powder
- Arrowroot starch – works like cornstarch to thicken the sauce (sub with 1/4 tsp xanthan gum for keto)
For the stir-fry
- Tofu: Opt for extra firm tofu. For best results, be sure to drain and press beforehand. You can check out my post on how to cook tofu for a tutorial.
- Cooking oil: we like avocado oil but you can also use olive oil
- Arrowroot Starch: This is optional, but it gives the tofu a crispy and chewier texture, which we are a huge fan of. You can also sub with tapioca starch or 1 tsp xanthan gum for low carb.
- Onion: Slice your onions thinly to make sure they cook enough.
- Garlic Cloves: You’ll need about 3.
- Ginger: Ginger adds a wonderful warmth to this dish that intensifies the other flavors.
- Broccoli: Every veggie stir fry needs its greens! Or another veggie of choice! Bok choy would be delicious as well!
- Mushrooms: I use cremini mushrooms.
- Coconut Aminos: If desired, sub for equal parts gluten-free tamari.
- Maple Syrup: I recommend using pure maple syrup for the best flavor. You can also sub with preferred liquid sweetener of choice such as date syrup yacon syrup or honey if not vegan.
- Sesame Oil: The nutty flavor of sesame oil is a must for this stir fry!
- Five Spice: A classic combination of peppercorn, fennel seeds, star anise, cinnamon and cloves, five spice is a must for this stir fry. You can make your own five spice if you have these spices on hand.
- Sesame Seeds: Sprinkle some sesame seeds over your stir fry for a top-of-the-line garnish.
- Cauliflower Rice: This gluten-free rice substitute is so quick and easy to make, with or without a food processor!
- Sesame seeds
- Cauliflower rice
How to Make This Veggie Tofu Stir Fry
This flavorful one-pan dinner cooks up in no time on the stove. Then, just serve it over cauliflower rice and add the sesame seeds to finish it off!
- Prepare Tofu: Cut the tofu into ½-inch chunks and toss in arrowroot starch, if using.
- Cook Tofu: Heat 1 tablespoon of oil in a pan and add the tofu; toss and cook for a few minutes until golden and crispy.
- Add Onion, Ginger & Garlic: Remove the tofu and add the onion, minced ginger and crushed garlic. Cook on medium-high heat for a minute.
- Add Veggies: Add thinly sliced mushrooms and broccoli cut into small florets. Fry for a few minutes, then add the tofu back in.
- Combine Remaining Ingredients: Mix coconut aminos, maple syrup, sesame oil and five spice in a small bowl. Add the mixture to the pan, toss and cook for 30 seconds.
- Serve with Rice & Sesame Seeds: Remove from the heat, serve over cauliflower rice and sprinkle with sesame seeds.
Want to tweak this recipe? No problem! It’s so easy to customize with your favorite ingredients. Here are a few tasty stir fry variations to try:
- Make it Spicier: If you’d like to add some heat to your stir fry, mix in some red pepper flakes or chili paste, to taste.
- Serve Over Noodles or Pasta: Not feeling the cauliflower rice? This dish would taste great over your favorite grain-free or gluten-free pasta or zucchini noodles instead.
- Use Different Veggies: Feel free to add peppers, spinach, peas, carrots, or whatever else you like to this stir fry! The more the merrier.
- Add Nuts: Need more crunch for your munch? Peanuts or walnuts would be a very yummy addition to this dish.
- Sub Tofu: If desired, you can replace the tofu any kind of vegan meat substitute you prefer. If you’re not vegan or vegetarian, you can totally use chopped chicken or beef instead of tofu. Don’t be afraid to play around with the protein in your stir fry.
Tips for the Best Tofu Stir Fry
This recipe is fast and fabulous, especially if you bear in mind these quick tips and suggestions.
- Use Extra Firm Tofu: Extra-firm tofu has a low liquid content that makes it optimal for stir frying. Even so, I still recommend removing as much moisture as you can. Do this by applying pressure on the block of tofu with a paper towel for 5-10 minutes.
- Remove Moisture From Tofu: Before you make your stir fry, you’ll want to remove as much liquid as possible from your tofu. This will ensure that it cooks up nice and crispy. Draw out the moistre by sandwiching your block of tofu between two paper towels and weighing it down with a heavy plate or two.
- Toss Tofu in Arrowroot Starch: Coating your chopped tofu in arrowroot starch will keep it crispy on the outside and chewy on the inside!
- Remove Tofu to Cook Veggies: The mushrooms and broccoli need to cook for a bit longer than the tofu to reach their optimal texture. To make sure everything cooks perfectly, take out your tofu before cooking the veggies and then add it back into the pan.
- Season to Taste: I encourage you to taste test your stir fry as you’re adding in your seasonings. This way, you can adjust the flavor to your liking.
This vegan stir fry is a hearty meal on its own, but there are also plenty of other dishes it goes great with, like these ones.
- Pair with Salad: This easy Kale Salad is always a great stir fry side dish. It’s vegan as well!
- Serve with Spring Rolls: You can’t go wrong by pairing your stir fry with some Authentic Chinese Spring Rolls. Bake them, fry them, or cook them in the air fryer.
- Pair with Potatoes: Nothing is more comforting than a hot, creamy serving of Mashed Potatoes. My Instant Pot recipe is so easy to throw together and such a great side for this tofu stir fry
How to Store and Reheat Leftovers
Leftover veggie tofu stir fry should be stored in an airtight container in the fridge. It will keep well for up to 5 days. You can reheat your stir fry in the microwave in 15-second increments or warm it over low heat on the stove.
Can I Freeze Extras?
You can definitely freeze your leftovers if you’d like. However, the texture of the veggies won’t be as crispy after they’ve been frozen. If you don’t mind this, then go ahead and freeze your stir fry for up to 2 months. Just thaw it out in the fridge before you reheat it.
More healthy stir fry recipes:
More healthy tofu recipes:
- Teriyaki Tofu
- Sesame Tofu
- Orange Tofu
- Crispy Tofu Tenders
- Easy Tofu Fries
- Crispy Tofu Nuggets
- Tofu Fries
- Air Fryer Tofu
- How to Cook Tofu
This Tofu Stir Fry is a mixture of crispy tofu sautéed with broccoli and mushrooms coated in a sweet and savory sesame garlic sauce. Takes less than 30 minutes to make for the perfect quick healthy and easy clean out the fridge dinner recipe. Gluten-free, dairy-free, vegan and low carb.
- 9 oz extra firm tofu , drained and pressed
- 1 tbsp avocado oil
- 2 tbsp arrowroot starch , optional for extra crispiness. Omit if preferred or sub with 1-2 tsp xanthan gum for low carb.
- 1/2 small onion , thinly sliced
- 1/4 tsp grated ginger
- 3 garlic cloves , minced
- 1 head broccoli , chopped into florets
- 8 cremini mushrooms , sliced
- 4 tbsp coconut aminos
- 1 tsp maple syrup , sub with sugar-free liquid sweetener of choice or other sticky liquid sweetener of choice. Add more or less to taste. Omit for Whole30.
- 1 tsp toasted sesame oil
- 1 tsp five spice powder
- 1 tsp arrowroot starch , to thicken the sauce. May sub with tapioca starch (or corn starch if desired) or 1/4 tsp xanthan gum for low carb.
- To serve:
- Sesame seeds
- Cauliflower rice
Cut tofu into ½ inch chunks and toss in arrowroot starch.
Heat oil in a wok or large pan over medium-high heat. Add the tofu, toss and cook for a few minutes until golden and crispy.
Remove the tofu and add onion, ginger and garlic. Cook for another minute. Add mushrooms and broccoli and cook for a few minutes then and add the tofu back in.
In a small bowl, whisk together coconut aminos, maple syrup if using, sesame oil, five spice powder and arrowroot starch.
Stir in the pan, toss and cook for 30 seconds or until sauce bubbles and thickens. Remove from the heat and serve with cauliflower rice and sprinkle with sesame seeds.