15 Healthy Teriyaki Tofu Recipe

What should I make for dinner tonight? This might just be the number one question that we ask ourselves almost daily over here.

Then you have come to the right place, we have rounded up 15 healthy teriyaki tofu recipe that we have shared over the years.

Plus, there is such a variety of flavours in these recipes, so you are sure to find something for you. Most of these recipes are quick and easy ones made especially for busy weeknights.

15 Healthy Teriyaki Tofu Recipe

Crispy Baked Teriyaki Tofu

Crispy Baked Teriyaki Tofu

40 min
Soy sauce, brown sugar, sesame oil, sesame seeds, rice vinegar
4.945
Connoisseurus Veg
Teriyaki Tofu

Teriyaki Tofu

20 min
Soy sauce, brown sugar, rice vinegar, red onion, firm tofu
5.03.3K
Food & Wine Magazine
Crispy Baked Teriyaki Tofu

Crispy Baked Teriyaki Tofu

45 min
Gluten free, teriyaki sauce, extra firm tofu, low sodium
5.011
Eat With Clarity
Teriyaki Tofu

Teriyaki Tofu

50 min
Soy sauce, brown sugar, sesame seeds, rice wine vinegar, extra firm tofu
5.013
Jessica in the Kitchen
Teriyaki Tofu and Broccoli

Teriyaki Tofu and Broccoli

30 min
Gluten free, rice noodles, hoisin sauce, maple syrup, toasted sesame seeds
5.010
Dishing Out Health
Teriyaki Tofu

Teriyaki Tofu

40 min
Jasmine rice, soy sauce, brown sugar, sesame seeds, rice vinegar
5.03
Choosing Chia
Pan-Fried Teriyaki Tofu

Pan-Fried Teriyaki Tofu

40 min
Teriyaki sauce, toasted sesame seeds, extra firm tofu, peanut oil
5.012
Healthy Nibbles
Sheet Pan Crispy Teriyaki Tofu and Broccoli

Sheet Pan Crispy Teriyaki Tofu and Broccoli

39 min
Brown rice, soy sauce, maple syrup, sriracha, rice vinegar
4.4660
Recipe Runner
Teriyaki Tofu

Teriyaki Tofu

50 min
Basmati rice, soy sauce, maple syrup, brown sugar, lemon
5.014
Loving It Vegan
Teriyaki Tofu Recipe

Teriyaki Tofu Recipe

40 min
Soy sauce, brown sugar, sesame oil, rice vinegar, extra firm tofu
4.617
plant.well
Teriyaki Tofu

Teriyaki Tofu

1 hr 5 min
Basmati rice, soy sauce, maple syrup, brown sugar, toasted sesame oil
5.06
Nora Cooks
Teriyaki Tofu and Broccoli Stir Fry

Teriyaki Tofu and Broccoli Stir Fry

30 min
Stir fry sauce, sesame seeds, cooked rice, private selection, firm tofu
5.07
Foodie Crush
Teriyaki Tofu

Teriyaki Tofu

30 min
Brown rice, snap peas, kale, homemade teriyaki sauce, zucchini
5.04
Kathy’s Vegan Kitchen
Teriyaki Tofu

Teriyaki Tofu

30 min
Gluten free, apple cider vinegar, brown sugar, mixed vegetables, sesame oil
5.06
The Hidden Veggies
Teriyaki Tofu

Teriyaki Tofu

25 min
Gluten free, dried bonito flakes, potato starch, pickled red ginger, green
4.879
Just One Cookbook

What is the healthiest way to cook tofu?

The simplest, most healthful method of cooking tofu is in a steamer. You don’t need oil to prevent sticking or sodium-laden ingredients to add flavor. To prevent the tofu from breaking apart, line a steamer basket with parchment or a cabbage leaf. Either steam a whole block of tofu or cut it into 3-ounce slices.

What does tofu teriyaki taste like?

The tofu is coated in a sticky, sweet, salty, tangy, garlicy, gingery, every perfect flavour sauce. Sprinkled with green onions and sesame seeds, I can predict that this dish will become a go-to staple for many.

What can you season tofu with?

Most seafood seasonings include celery seed, paprika, mustard powder, salt, and black pepper. Add lime juice to the tofu marinade to bring forward more of that classic seafood flavor. 5. Soy sauce: Marinating tofu in soy sauce helps the tofu absorb flavor quickly.

Should you marinate tofu?

Tofu has very little flavour itself but soaks up almost every flavour you add to it. When you put tofu in a stew or simmer it in a broth, you don’t need to marinade it beforehand, as it absorbs all of the flavours during cooking. But for all other types of preparations, it’s better to marinate the tofu first of all.

Is tofu a good weight loss food?

Tofu is a cholesterol-free, low-calorie, high-protein food that’s also rich in bone-boosting calcium and manganese. Tofu may help you to lose weight by keeping you fuller for longer on fewer calories than meat. It may reduce the risk of heart disease, especially when swapped for saturated fat-heavy animal proteins.

How do you make tofu taste good and healthy?

How to Make Tofu Taste Good

  1. Understand the different tofu varieties. …
  2. Press your tofu. …
  3. Marinate the tofu – for a long time! …
  4. Use cornstarch to make crispy tofu. …
  5. Use sesame oil for pan-frying. …
  6. A good sauce is your best friend. …
  7. Crumble it up. …
  8. Use your blender.

Can you eat tofu raw?

While tofu comes in a variety of textures — silken, firm, and extra firm — technically any of them can be eaten raw. Before enjoying raw tofu, drain off any excess liquid from the packaging. It’s also important to store tofu properly to prevent germs from growing on any unused portions.

How do you squeeze water out of tofu?

Place a Weight on the Tofu

  1. Place another layer of folded paper towels or a clean kitchen cloth top of the block of tofu.
  2. Place the bowl or another cutting board on top of the top layer of paper towels.
  3. Place the weight into the bowl or onto the cutting board. …
  4. Let the tofu sit for at least 30 minutes.

Can you air fry tofu?

Air fry at 400°F for 11-15 minutes, tossing halfway so that the tofu cooks evenly on all sides. The tofu is ready when it’s crisp and browned around the edges. Keep an eye on it during the last few minutes of cooking, as the exact cooking time will depend on your specific air fryer. That’s it!

How do you cook tofu for beginners?

Pan-frying is the easiest, least fussy way to cook up a batch of ultra-crispy cubes of tofu. After pressing and draining as much liquid from the block as possible, cut the tofu into cubes, sticks, or wedges, then toss it with cornstarch until all the pieces are well-coated.

What are the benefits of tofu?

Tofu contains several anti-inflammatory, antioxidant phyto-chemicals making it a great addition to an anti-inflammatory diet. Tofu is also a good source of ‘complete’ protein – meaning that it has a well balanced amino acid profile – in addition to fiber, potassium, magnesium, iron, copper and manganese.

How do you fry tofu without it sticking?

Tofu has a tendency to stick to the pan—hard. Of course, scraping it off the bottom of your pan will both strip it of its crispy coating and break it up into pieces, leaving a mess. Go with nonstick pans or naturally nonstick cast iron, and use a generous amount of oil.

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