Sticky, crispy soy garlic maple glazed tofu that only takes 20-minutes to make on the stovetop? Yes, please! We use extra firm tofu and just a few simple ingredients to make this protein-packed stovetop tofu recipe that pairs perfectly with rice and my 5-Minute Soy and Sesame Shaved Carrot Side Salad!

Brown rice, broccoli and maple glazed tofu in a bowl with sesame seeds on top.

Friends, I hate to toot my own horn, but my jaw literally dropped when I first bit into this Soy Maple Glazed Tofu.

It’s sweet, sticky, and seriously bursting with maple-y, garlicky, umami-packed flavor. AND it only took 20 minutes to make, meaning I was enjoying it with some roasted broccoli (from frozen!) and rice in no time!

Tofu cut into triangles that are in a cast iron pan with a maple glaze on top.

My Top Tips for Cooking Tofu!

As you can probably guess, as a Registered Dietitian who loves to add protein to any meal, I’ve tested many different ways of cooking this maple tofu, and I totally nailed it!

For example, I tested baking the tofu instead of pan-frying it on the stovetop to get it crispy (like we do in my super popular 25-Minute Saucy Lemon Pepper Tofu!), but found that the stovetop tofu method was actually easier, faster, and tasted just as good (maybe better!) for this recipe.

Plus, then we only have to dirty one pan, which is always a win!

We use extra firm tofu in this recipe (just like in my 25-Minute Easy Healthy Peanut Tofu!) since it soaks up allll of the delicious flavor, but if you only have firm tofu, that should work, too! Just make sure you press it with some paper towel ahead of time to get out any excess water.

Tofu cut into triangles that are in a cast iron pan with a maple glaze and sesame seeds on top

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I paired this stovetop tofu recipe with some roasted veggies and rice to make it a healthy main dish recipe, but it would also pair so well with my 5-Minute Soy and Sesame Shaved Carrot Side Salad for some extra veggies and crunch!

Okay, Time to Make Some Tofu!

White plate with four slices of tofu on it.
Slice the tofu block into 4 even rectangles.
White plate with tofu cut into triangles on it.
Cut each rectangle into 4 triangles to be left with 16 triangles.
Bowl with tofu cut into triangles with flour, garlic powder, salt and pepper on it.
Toss with seasonings!
Tofu cut into triangles in a pan that are golden brown and crispy.
Fry up the tofu!
Small white bowl with soy sauce and maple syrup in it.
Whisk together the maple glaze.
Tofu cut into triangles that are in a cast iron pan with a maple glaze on top.
Pour maple glaze over tofu pieces and let cook until sticky & thickened!
Brown rice, broccoli and maple glazed tofu in a bowl with sesame seeds on top.
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20-Minute Stovetop Maple Glazed Tofu

Servings: 4
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Author: Lauren McNeill, RD
Sticky, crispy soy garlic maple glazed tofu that only takes 20-minutes to make on the stovetop? Yes, please! We use extra firm tofu and just a few simple ingredients to make this protein-packed dish that pairs perfectly with rice and veggies!
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Ingredients
 

For the pan-fried tofu

  • 1½ tbsp vegan butter or olive oil
  • 350 g extra firm tofu, cut into 16 triangles
  • 3 tbsp flour
  • 3 cloves fresh garlic
  • 1/2 tsp salt
  • 1/4 tsp pepper

For the Maple Glaze

  • 1 tbsp apple cider vinegar
  • 1 tbsp soy sauce
  • 1/4 cup maple syrup

Equipment

Instructions
 

  • Place the tofu triangles in a large bowl. Sprinkle the flour, grated garlic, salt and pepper over the tofu, and stir well to combine, being careful not to break the tofu triangles.
  • Heat the vegan butter or olive oil in a large pan over medium heat. Once the pan is heated, place the tofu triangles evenly on the pan. Pan fry over medium heat for 10 minutes, flipping half way through, or until lightly golden brown and crispy on either side.
  • While the tofu is cooking, mix together the maple glaze ingredients in a small bowl.
  • Once the tofu is crispy, reduce the heat to low and pour the maple glaze over the tofu. Use a spoon to scoop up some of the marinade and pour over top the tofu, braising it and flipping the tofu occasionally.
  • Let the tofu and marinade simmer together until the marinade has thickened and the tofu is completely coated and sticky. This usually takes 3-4 minutes. Serve and enjoy!
Serving: 0.25recipe, Calories: 235kcal, Carbohydrates: 20g, Protein: 15g, Fat: 11g, Saturated Fat: 2g, Sodium: 500mg, Fiber: 2g, Sugar: 12g
Did you make this recipe?Don’t forget to leave a rating and review, it helps so much! And if you snap a photo, tag me @tastingtothrive_rd so I can see your delicious creation!