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 olive oil; 2 cups mixed vegetables (bell peppers, broccoli, carrots); 2 cloves garlic, minced; 1 teaspoon ginger, minced; 1 tablespoon sesame seeds; Salt and pepper to taste

Highlighted under: Healthy & Light

A delicious and healthy high protein tofu stir fry that is quick to prepare and packed with flavor.

Created by

Megan Douglas

Last updated on 2025-12-25T15:49:06.076Z

This high protein tofu stir fry is a perfect weeknight meal that comes together in no time. Packed with vegetables and protein-rich tofu, it's not only delicious but also nutritious!

        Why You'll Love This Recipe
        Quick and easy to make in just 25 minutes
High in protein and perfect for a healthy meal
Versatile - can be customized with your favorite vegetables
A great option for both vegetarians and meat-lovers

      

The Benefits of Tofu

Tofu is a fantastic source of plant-based protein, making it a staple in vegetarian and vegan diets. It contains all nine essential amino acids, which are crucial for muscle repair and growth. Additionally, tofu is low in calories and high in iron and calcium, contributing to overall health and well-being. This makes it an excellent option for anyone looking to maintain a balanced diet while also ensuring they get enough protein.

Beyond its nutritional benefits, tofu is incredibly versatile. It can absorb the flavors of the ingredients it’s cooked with, allowing for endless culinary creativity. Whether you prefer it stir-fried, grilled, or baked, tofu can be adapted to fit a variety of dishes, making it a perfect ingredient for meal prep and quick weeknight dinners.

Customizing Your Stir Fry

One of the best things about stir fry is its adaptability. Feel free to swap out the mixed vegetables for your favorites or whatever you have on hand. Zucchini, snap peas, and mushrooms are excellent additions that can add unique flavors and textures to the dish. If you prefer a bit of heat, consider adding sliced chili peppers or a dash of hot sauce for a spicy kick.

You can also enhance this stir fry by adding proteins such as chicken, shrimp, or even tempeh for a different plant-based option. This flexibility makes it easy to cater to different dietary preferences or restrictions, ensuring everyone at the table can enjoy a delicious meal.

Serving Suggestions

This high protein tofu stir fry is perfect on its own, but it can be paired with various sides for a more filling meal. Serve it over a bed of fluffy brown rice or quinoa for a hearty and nutritious base that complements the stir fry's vibrant flavors. Alternatively, try it with whole grain noodles or zoodles for a low-carb option that still satisfies.

For an extra burst of freshness, consider garnishing your dish with chopped green onions or a squeeze of lime juice. These additions can elevate the flavors and make your stir fry even more enjoyable. Pairing it with a simple cucumber salad can also provide a nice crunch and balance to the meal.

Ingredients

For the Stir Fry

14 oz firm tofu, cubed
2 tablespoons soy sauce
1 tablespoon olive oil
2 cups mixed vegetables (bell peppers, broccoli, carrots)
2 cloves garlic, minced
1 teaspoon ginger, minced
1 tablespoon sesame seeds
Salt and pepper to taste

Instructions

Prepare the Tofu

Press the tofu to remove excess moisture, then cube it into bite-sized pieces.

Sauté the Tofu

In a large pan, heat the olive oil over medium heat. Add the tofu and sauté until golden brown, about 5-7 minutes. Remove tofu and set aside.

Cook the Vegetables

In the same pan, add the minced garlic and ginger, and cook for 1 minute. Then add the mixed vegetables and stir-fry for about 3-4 minutes until they are tender yet crisp.

Combine Ingredients

Return the tofu to the pan, add soy sauce, and mix well. Cook for an additional 2 minutes, allowing the flavors to meld. Season with salt and pepper to taste.

Serve

Sprinkle with sesame seeds and serve hot, over rice or noodles if desired.

Storage Tips

Leftovers from this tofu stir fry can be stored in an airtight container in the refrigerator for up to three days. To keep the vegetables crisp, it’s best to separate them from the tofu if possible. Reheating can be done in the microwave or on the stovetop; just be careful not to overcook the vegetables during reheating to maintain their texture and flavor.

If you plan on making a larger batch for meal prep, consider undercooking the vegetables slightly before refrigerating. They will continue to cook when reheated, preventing them from becoming mushy.

Nutritional Information

This high protein tofu stir fry is not only delicious but also packed with nutrients. With approximately 20 grams of protein per serving, it’s an excellent choice for anyone looking to increase their protein intake without consuming meat. Additionally, the mixed vegetables add a variety of vitamins and minerals, contributing to overall health.

The use of olive oil provides healthy fats, which are essential for nutrient absorption and overall heart health. The garlic and ginger not only add flavor but also come with anti-inflammatory properties, making this dish a wholesome option for nutritious eating.

Questions About Recipes

→ Can I use other proteins instead of tofu?

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

→ Is this recipe gluten-free?

To make it gluten-free, use tamari instead of soy sauce.

→ How can I make this dish spicier?

Add red pepper flakes or a splash of sriracha during the cooking process for extra heat.

→ Can I prep this dish in advance?

Yes, you can prepare the tofu and chop the vegetables ahead of time. Store them in the refrigerator until ready to cook.