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A skillet filled with crispy tofu and fresh vegetables for a healthy stir-fry. This shows the cooking process for the high-protein meal.
FL Recipes

High-Protein Tofu Stir-Fry: The Ultimate 30-Minute Meal

This High-Protein Tofu Stir-Fry is your new go-to for a healthy, satisfying meal that’s on the table in under 30 minutes. Get perfectly crispy tofu every time with this easy, flavor-packed recipe.
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner, Lunch, Main Course
Cuisine: Asian
Calories: 385
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 1 block (14 oz) extra-firm tofu pressed and cut into 1-inch cubes
  • 2 tbsp cornstarch
  • 1 tbsp avocado oil or other high-smoke-point oil
  • 1 tbsp soy sauce
  • 1/4 cup low-sodium soy sauce or tamari for gluten-free
  • 1 tbsp rice vinegar
  • 1 tsp toasted sesame oil
  • 1 tbsp maple syrup
  • 2 cloves garlic minced
  • 1 inch fresh ginger grated
  • 1 head broccoli cut into small florets
  • 1 red bell pepper thinly sliced
  • 2 carrots julienned
  • Sesame seeds and sliced green onions for garnish

Equipment

  • 1 Large Skillet or Wok
  • 1 Tofu Press (optional) Or heavy object for pressing

Method
 

  1. Press tofu to remove excess water. Cut into 1-inch cubes. In a medium bowl, gently toss tofu with 1 tbsp soy sauce, then toss with cornstarch until lightly coated.
  2. In a small bowl, whisk together all stir-fry sauce ingredients: low-sodium soy sauce, rice vinegar, sesame oil, maple syrup, minced garlic, and grated ginger. Set aside.
  3. Heat avocado oil in a large skillet or wok over medium-high heat. Add tofu in a single layer and cook for 8-10 minutes, turning occasionally, until golden brown and crispy on all sides. Remove from skillet and set aside.
  4. Add broccoli and carrots to the hot skillet. Stir-fry for 3-4 minutes. Add the bell pepper and cook for another 2 minutes until vegetables are tender-crisp.
  5. Return the crispy tofu to the skillet. Pour the sauce over everything and stir to combine. Cook for 1-2 minutes until the sauce thickens and coats all ingredients.
  6. Serve immediately over rice or quinoa, garnished with sesame seeds and green onions.

Nutrition

Calories: 385kcalProtein: 28gFat: 20gFiber: 8g

Notes

For Extra Crispy Tofu: Make sure not to overcrowd the pan when cooking the tofu. Cook in batches if necessary.
Gluten-Free Option: Use tamari instead of soy sauce to make this recipe completely gluten-free.
Keyword high protein,Tofu Stir Fry,vegan,vegetarian

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