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Teriyaki Tofu – Vegan & Oil Free

4.67 from 3 votes

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Skip the takeout and make this easy and delicious Teriyaki Tofu instead! Crispy baked tofu tossed in a savory homemade teriyaki sauce is served with vegetables over cooked rice for an absolutely delicious meal.

Bowl of teriyaki tofu and broccoli on rice with chopsticks resting on side of bowl.

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This teriyaki tofu recipe is everything you love about this favorite takeout meal, but made quickly at home and totally oil free! It takes just minutes of prep, including making a delicious savory teriyaki sauce! It’s so easy and tasty, it’s a great recipe for someone new to tofu.

That’s right! Tofu doesn’t have to be boring and bland. It’s all in how it’s prepared. This high protein plant-based meat alternative contains all the essential amino acids, and is so versatile. Smothering it in teriyaki sauce is one of my favorite ways to prepare it.

While most recipes for tofu teriyaki pan fry the tofu in a bit of sesame oil, I baked the tofu without oil. It came out with the perfect texture! Lightly crispy on the outside, and firm on the inside.

Ingredients for this teriyaki tofu

Labeled ingredients for teriyaki tofu.
  • Tofu – extra firm tofu is best for this recipe. Firm or super firm tofu will also work. Silken tofu is too soft for this recipe. Be sure to press the tofu for the best texture.
  • Soy Sauce – I used low sodium soy sauce, but regular soy sauce is fine. Gluten free tamari or coconut aminos can be substituted.
  • Cornstarch – this is used for coating the tofu before baking, as well as for thickening the teriyaki sauce.
  • Rice Vinegar – for flavor.
  • Brown sugar – for a less refined sugar option, substitute coconut sugar or maple syrup.
  • Minced garlic and freshly grated ginger – to give your sauce a bit of zing! If you don’t have fresh, substitute with garlic powder and powdered ginger. If you want a spicier sauce, add in pinch of red pepper flakes.
  • Vegetables – I love to add steamed broccoli to this teriyaki tofu. Other vegetables that would work well in this recipe are red or green bell pepper, slice onion, snow peas, green beans, bok choy, and carrots.
  • Rice – cooked Jasmine or brown rice are good bases for this recipe.
  • Optional garnishes – green onions or toasted sesame seeds.

How to make crispy teriyaki tofu

Press the tofu

Tofu in a tofu press resting on a green plate.

Begin by pressing the tofu. This can easily be done with a tofu press, but no worries if you don’t have one.

To press the tofu without a tofu press, slice the tofu in half like a book. Place the slices on a few layers of folded paper towels or a clean kitchen towel. Place more layers on top. Then place a heavy skillet on top, and weigh it down with something heavy like few cans of food, a couple of heavy books, or a bag of sugar.

Let it press for at least 10 minutes, but up to 30 minutes is best for crispy tofu.

Prepare the tofu for baking

Tofu being cut on a wooden cutting board.
Tofu cubes coated with cornstarch and soy sauce in a glass bowl.

Cut the tofu into cubes.

Combine a tablespoon each of soy sauce, water, and cornstarch in a medium bowl. Toss the tofu pieces in this mixture. There is no need to marinate the tofu, because the teriyaki sauce adds enough flavor on its own.

Unbaked tofu cubes on a parchment lined baking pan.
Baked tofu cubes on a parchment lined baking pan.

Transfer the tofu cubes to a parchment lined baking sheet. Bake at 400℉ for 30 minutes, turning the cubes at the halfway point.

Prepare the rice and vegetables

While the tofu is baking, cook some rice and steam the broccoli. I like to use long grain rice, but white rice or Jasmine rice are also nice. You can even opt for noodles or quinoa instead of the rice.

Make the teriyaki sauce

Uncooked teriyaki sauce in a sauce pan.
Cornstarch added to pot of teriyaki sauce.
Cooked teriyaki sauce in a sauce pan.

The teriyaki sauce can also be made while the tofu is baking, or it can be made in advance. Add the sauce ingredients to a small pot or a nonstick skillet. Heat over medium heat until the sauce thickens. Set aside while the tofu finishes baking.

Assembling the dish

Tofu cubes and teriyaki sauce in a non-stick skillet.
Teriyaki tofu and broccoli in a nonstick skillet.

Add the baked tofu to the sauce and add in the steamed broccoli. Place some rice on a plate or in a bowl and spoon the teriyaki tofu and broccoli mixture over the rice.

If desired, garnish with toasted sesame seeds or green onion slices.

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Frequently asked questions

Do I need to press tofu?

I highly recommend pressing the tofu for this teriyaki tofu recipe. The more liquid that is pressed out, the firmer the tofu will be and the more flavor it will absorb.

If you want to skip the pressing, buy super firm tofu and pat it dry with a paper towel.

How long will this teriyaki tofu last?

Leftovers will last in the refrigerator in an air-tight container for up to 5 days. Freezing is an option, but it might change the texture of the tofu and water down the sauce. Leftovers are easily reheated in a pan on the stove, or in the microwave.

Is teriyaki tofu gluten-free?

Because this recipe uses soy sauce, it isn’t inherently gluten free. However, the soy sauce can easily be replaced with gluten-free tamari or coconut aminos.

Can this be made ahead?

To save time, many parts of this recipe can be made in advance. The homemade teriyaki sauce can be made a few days ahead. The tofu can be baked a day or two ahead, and the rice can also be made in advance in refrigerated.

Then on the day you want to assemble this recipe, you simply need to steam or saute some vegetables to combine with your cooked tofu and the teriyaki in a wok or skillet. Reheat the rice, and top with the teriyaki tofu.

Bowl of teriyaki tofu and broccoli on rice with chopsticks resting on side of bowl.

More tofu recipes:

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Overhead view of bBowl of teriyaki tofu and broccoli on rice with chopsticks resting on side of bowl.

Teriyaki Tofu

Teresa Sklenicka
Skip the takeout and make this easy and delicious Teriyaki Tofu instead! Crispy baked tofu tossed in a savory homemade teriyaki sauce is served with vegetables over cooked rice for an absolutely delicious meal.
4.67 from 3 votes
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Course Main Course
Cuisine Asian
Servings 4
Calories 239.8 kcal

Ingredients
  

Baked Tofu

  • Extra Firm Tofu
  • 1 tbsp soy sauce
  • 1 tbsp cornstarch
  • 1 tbsp water

Teriyaki Sauce

  • ½ cup Soy sauce
  • ¾ cup water
  • 1 tbsp rice vinegar
  • ¼ cup brown sugar, maple syrup, or coconut sugar
  • ½ tsp grated ginger
  • 2 cloves garlic
  • 1 ½ tbsp cornstarch
  • 3 tbsp water

Serving

  • cooked rice
  • 3 cups steamed broccoli or other vegetables

Instructions
 

  • Preheat the oven to 400℉ and line a baking sheet with parchment paper or a silicone mat.
  • Press the tofu. Cut into cubes.
  • Combine soy sauce, water, and cornstarch. Toss the tofu cubes in the cornstarch mixture.
  • Place the tofu cubes on a baking sheet. Bake for 30 minutes, turning halfway through.
  • While the tofu is baking, combine the sauce ingredients in pan or wok. Cook over low heat until the sauce is thick.
  • Add the baked tofu to the pan of sauce.
  • Serve over rice with steamed vegetables. Garnish with green onions and sesame seeds, if desired.

Notes

Nutrition facts are calculated without the grains or optional garnishes.
To make this gluten free, use gluten free tamari.
To make it refined sugar free, use maple syrup or coconut sugar.

Nutrition

Calories: 239.8kcalCarbohydrates: 32.1gProtein: 13.5gFat: 5.6gSaturated Fat: 0.6gSodium: 977.1mgPotassium: 354.43mgFiber: 3.7gSugar: 17.8gVitamin A: 56.33IUVitamin C: 47.77mgCalcium: 197.35mgIron: 2.33mg
Keyword Oil Free, Quick & Easy, Tofu, Vegan
Tried this recipe?Let us know how it was!
By on April 7th, 2023

About Teresa Sklenicka

I love creating tasty, oil-free, vegan recipes that everyone will love (even non-vegans)! Here you'll find vegan versions of your favorite comfort foods, as well as some new tastes! Join me on a path to improving your health, helping the planet, and saving animals.

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3 thoughts on “Teriyaki Tofu – Vegan & Oil Free”

  1. Despite the fact I used low sodium soy sauce, this was still extremely salty. Even saltier than if I had ordered take out.
    Did you even try this yourself??

    Reply
  2. 4 stars
    Is there a way to minimize the high amount of sodium and sugar? I can add Date syrup or maple syrup for the sugar but not sure how to eliminate all that sodium.

    Reply

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