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Easy Teriyaki Tofu

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  • Author: Ingrid DeHart
  • Total Time: 30 minutes
  • Yield: 4 servings 1x


Teriyaki Tofu is a delicious healthy vegan dinner with lots of protein and vegetables flavored with an easy to make homemade Teriyaki Sauce.



Easy Teriyaki Sauce

  • 1/2 cup water
  • 1/3 cup gluten free tamari
  • 3 Tablespoons coconut sugar
  • 1 Tablespoon rice vinegar
  • 1 Tablespoon minced garlic, about 2 cloves
  • 1 teaspoon grated ginger (I use a microplane)*
  • 1/4 teaspoon red pepper flakes (optional if you like a little spice)
  • Slurry: 1 Tablespoon arrowroot and 1 tablespoon water

Tofu and Vegetables

  • 1 block extra firm tofu
  • 3 Tablespoons avocado oil, divided
  • 4 cups shiitake mushrooms, stems removed, sliced
  • 4 cups broccoli florets
  • 2 cups julienned carrots 
  • 2 medium scallions, thinly sliced
  • 1 Tablespoon sesame seeds, optional
  • Buckwheat noodles, quinoa, rice or cauliflower rice for serving (optional)


Prepare the Teriyaki Sauce

  • In a small saucepan, mix the water, tamari, coconut sugar, rice vinegar, garlic, ginger, and red pepper flakes (if using).
  • Heat over medium-low, stirring until smooth. Bring to a simmer.
  • While you’re waiting for it to simmer, make the slurry. In a small bowl, whisk together water and arrowroot starch.
  • Pour in the slurry. Whisk constantly until the sauce is thickened, about 30 seconds.
  • Remove from the heat and set aside.

Pan Fry the Tofu

  • Cut the tofu into large cubes. First cut in half horizontally, then into quarters widthwise and lengthwise (see photo above). Place on a kitchen towel to gently dry.
  • In a large heavy saute pan, place the tofu in 2 tablespoons COLD OIL. Then bring it up to medium heat. Once it’s simmering, cook 5 to 6 minutes until one side is golden brown and not sticking to the pan.
  • Flip the tofu: Use a fork or a spatula. If it’s sticking a lot let it cook a little longer before turning.
  • Cook another 5 to 6 minutes until golden.
  • Remove tofu to a plate, Pour 1/3 of the teriyaki sauce over the tofu and stir to coat. Set aside while you make the vegetables.

Stir Fry the Vegetables

  • In the same pan, heat the remaining 1 tablespoon of oil on medium. Add the mushrooms. Saute for 3 to 4 minutes, or until softened.
  • Add the broccoli and carrots. Saute 3-4 minutes until broccoli is bright green.
  • Pour in the remaining sauce and tofu. Mix to combine evenly.
  • Let simmer 1 minute to warm the tofu.
  • Stir in about half of the scallions.
  • Serve warm, either alone or with buckwheat noodles, quinoa or rice.
  • Sprinkle remaining scallions and sesame seeds on the top.


Since the ginger is going to be finely chopped or grated, you don’t have to peel it unless the skin is old and dry. Organic is best.

Nutrition information is without noodles, rice or grains.

  • Prep Time: 15 minutes
  • Cook Time: 15 minutes
  • Category: Main Dish
  • Method: Saute
  • Cuisine: Vegan, Gluten-Free, Dairy Free