by This Healthy Baked Teriyaki Tofu comes together in 30-minutes in the oven and then is finished in a pan with my 5-Minute Teriyaki Inspired Stir-Fry Sauce for the best high protein tofu recipe that’s perfect in stir fries, bowls or with veggies and rice as an easy vegan dinner recipe!
I don’t know about you, but even as a Registered Dietitian, I struggle to get enough protein sometimes, which is why I love sharing easy, healthy tofu recipes.
Cue this 30-Minute Healthy Baked Teriyaki Tofu. It’s quick, easy, and absolutely bursting with flavor, so you’ll actually WANT to add it to pretty much every dish. May I suggest pairing it with my Easy Sautéed Green Beans with Garlic & Nutritional Yeast?!
Top Tips For Crispy Tofu
I’ve been making different tofu dishes for years, so I have quite a few tricks up my sleeve to make sure you have the crispiest, most delicious teriyaki tofu imagineable!
Use extra firm tofu: I’ve tested this recipe with both medium and firm tofu rather than extra firm and I can confidently say that the texture of the extra firm tofu is waaaay better.
If firm tofu is all that you have on hand, you can use it, but I definitely recommend pressing it for at least 15 minutes before you use it to get the crispiest tofu!
Don’t skip the cornstarch: A quick coating of cornstarch makes the tofu get so much crispier and have those deliciosu golden brown edges before we coat it in the 5-Minute Teriyaki Inspired Stir-Fry Sauce!
If you don’t have cornstarch on hand, I’ve also tested this baked tofu recipe using flour instead as a one-for-one replacement for the corn starch, and it also works well!
Remember the sauce thickens as it cools: As tempting as it is, don’t heat the sauce for too long, because it’ll thicken as it cools slightly! We want the consistency of maple syrup, not honey.
Save this Recipe!
If you love quick and easy high protein recipes as much as I do, you absolutely have to try my 15-Minute Healthy Vegan Egg Roll in a Bowl recipe next! It has over 30 grams of protein per serving and has all of the delicious flavor of egg rolls, but healthier!
Bake, Coat, Enjoy!
25-Minute Healthy Baked Teriyaki Tofu
Ingredients
For the baked tofu
- 350 g block extra firm tofu
- 1 tbsp olive oil
- 1 tbsp cornstarch
- 1/4 tsp salt
For the Sauce
Equipment
- 1 large sheet pan
- 1 pan
Instructions
- Preheat the oven to 450 F and line a baking sheet with parchment paper.
- Toss the cubed tofu in the olive oil, cornstarch and salt. Lay evenly on the parchment paper and bake for 20 minutes, or until golden brown on all sides, flipping half way through.
- Meanwhile, whisk together the 5-Minute Teriyaki Inspired Stir Fry Sauce.
- Heat the stir fry sauce in a large pan over medium heat. Let the sauce come to a simmer, then reduce the heat to low and continue to let simmer for 2-3 minutes, or until the sauce is thickened to the texture of maple syrup. It will thicken more as it cools!
- Once the tofu is finished baking, add to the pan with the sauce and toss well to coat the tofu. Serve and enjoy!
