Easy Tofu and Broccoli Teriyaki is made on a sheet pan, and it packs flavor with minimal effort. The easy teriyaki sauce is deliciously tangy, slightly sweet, and just the right amount of salty. It is healthier than takeout and budget-friendly. Plus, it's rich in protein, kid-friendly, and quick. Created by a Registered Dietitian Nutritionist.
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For more quick and delicious tofu recipes, try my Panko Tofu or this High-Protein Peanut Soba Noodles with Tofu.
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👩🏼🌾 Ingredients & Health Benefits
Below are some notes about the ingredients from me, as an expert in nutrition.
- Broccoli: Sulforaphane is a powerful antioxidant and anti-inflammatory compound formed when broccoli (and other cruciferous veggies) are chopped or chewed. It helps activate detoxification enzymes in the liver, supports heart health, and may reduce cancer risk by protecting DNA and slowing tumor growth.
- Super firm or extra firm tofu: Both are rich in plant protein, iron, and calcium (when calcium-set). Extra firm and super firm have less water, so they're denser and higher in protein per serving. Soy protein supports heart health and may help maintain bone density.
- Garlic: Contains allicin, a sulfur compound with antimicrobial, anti-inflammatory, and antioxidant effects. Linked to reduced blood pressure, improved cholesterol levels, and stronger immune function. Best eaten raw or lightly cooked to preserve allicin activity.
- Ginger: Contains gingerol, which has strong anti-inflammatory and antioxidant properties. Helps reduce nausea, supports digestion, and may ease muscle pain and stiffness. Some evidence suggests it may help lower chronic inflammation.
🥦 Substitutions
This recipe is versatile and easy to adapt to your needs. Below are some simple ingredient substitutions.
- Tofu - Tempeh, seitan, or cooked chickpeas for a different plant protein.
- Cornstarch - Arrowroot powder or tapioca starch.
- Broccoli - Cauliflower, Brussels sprouts, asparagus, or green beans.
- Sesame oil - Use lemon juice, coconut aminos, or balsamic vinegar for oil-free.
- Tamari - Coconut aminos (gluten-free and lower sodium) or soy sauce.
- Mirin - Sweet white wine, dry sherry with a touch of sweetener, or skip if unavailable.
- Sriracha - Any hot sauce or extra chili garlic sauce.
📝 Tips for Making Tofu and Broccoli Teriyaki
These additional tips will help you get the best results from this recipe.
- Press the tofu beforehand if using extra-firm or firm tofu. Alternatively, use super-firm or pre-pressed tofu to save time. This way, the pressing has already been done for you.
- For meal prep, toss the cubed tofu with the cornstarch in a reusable container or Ziploc freezer bag ahead of time and store it in the fridge. Alternatively, you can do this on the baking sheet itself.
- For extra crispy, bake the tofu and broccoli for about 20 minutes, or until golden and crispy, flipping halfway. Change the oven setting to broil and cook for about another 2 minutes, for extra crispy tofu and charred broccoli. (Shop my favorite nontoxic nonstick baking sheet here.)
- To thicken the sauce, heat it in a large skillet until it starts to caramelize, before adding the baked tofu and broccoli.
Tofu and Broccoli Teriyaki Recipe
Ingredients
- 14 to 16 ounces extra-firm tofu pressed, cut into ¾-inch cubes
- 1 tablespoon cornstarch
- 1 large broccoli cut into bite-sized florets
- 2 teaspoons sesame oil or neutral cooking oil, or fresh lemon juice for oil-free
- Salt to taste
For the Teriyaki Sauce:
- ½ cup low sodium tamari or soy sauce
- ¼ cup rice vinegar (unseasoned)
- 2 tablespoons plus 2 teaspoons maple syrup or to taste
- 2 teaspoons mirin
- 4 garlic cloves minced
- 1 ½ teaspoons minced ginger
- 2 teaspoons cornstarch (optional for a thicker sauce)
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EQUIPMENT
- 1 Large baking sheet or two smaller sheets
- 1 small saucepan
Instructions
- Preheat the oven to 425°F.
- Prep Tofu: Transfer the tofu cubes to a reusable container or Ziploc freezer bag and add 1 tablespoon cornstarch. Seal the container and toss the tofu inside until it is evenly coated with the cornstarch.
- Tofu: Transfer the tofu to a large non-stick baking sheet and place in a single layer.
- Broccoli: In a medium bowl, mix the broccoli florets with the oil, and salt and rub the florets until evenly coated. Transfer the broccoli to the baking sheet with the tofu and place in a single layer.
- Bake for 10 minutes before flipping over the florets and tofu so they cook evenly. Bake for about 10 minutes more, or until the tofu is crispy and the broccoli is slightly charred. (Optional: change the oven setting to broil and cook for about 2 minutes more, or until the tofu is extra crispy and the florets are charred.)
- Prepare & Cook Sauce: While the tofu and broccoli are baking, prepare the sauce. In a medium bowl, mix the tamari, rice vinegar, maple syrup, mirin, garlic, and ginger. Heat the sauce in a large skillet over medium-high heat. Once it starts to bubble, reduce the heat to low and continue to cook until it starts to caramelize. Add water as needed to taste.
- Optional: For a thicker sauce, in a small bowl, mix 2 teaspoons cornstarch with 1 tablespoon plus 1 teaspoon water until it dissolves fully. Add the cornstarch slurry to the heated sauce and stir until the sauce thickens.
- Combine: Transfer the tofu and broccoli to the skillet with the sauce and mix to combine. Serve immediately with a grain of your choice.
Notes
- For oil-free: Substitute the oil for fresh lemon juice.
- Teriyaki sauce: Add sriracha or garlic chili sauce for more kick. Add the maple syrup gradually to taste.
- Cornstarch: This ingredient is optional. The pressed tofu can be baked without tossing it with cornstarch beforehand. Make the sauce without adding cornstarch.
- Serve with brown rice, cauliflower rice, quinoa, farro, or shredded cabbage.
- Shop my favorite nontoxic nonstick baking sheet here.
Nutrition
This information is provided as a courtesy and is only an estimate. Nutritional values may vary depending on factors such as product types and brands used.
✔️ Storage & Serving Tips
Storage
- Let the dish cool completely before transferring to an airtight container.
- Store in the refrigerator for up to 4 days.
- For longer storage, freeze in portioned containers for up to 3 months.
Reheating
- Stovetop: Warm gently over medium-low heat, adding a splash of water or broth to loosen the sauce. Stir often until heated through.
- Oven: Reheat at 350°F for 10 to 15 minutes to restore crispiness.
- Microwave: Heat in 30 to 60 second intervals, stirring between bursts. Add a little broth if it seems dry.
Serving
This dish is perfect served over rice, quinoa, or noodles to soak up the teriyaki sauce. For a lighter option, pair it with cauliflower rice or a crisp bed of shredded cabbage and greens.
🙋🏽♀️ Recipe FAQs
Where did the idea come from that soy increases breast cancer risk? Isoflavones, which are found in soy, are plant estrogens. High levels of estrogen may be a risk factor for breast cancer. However, the estrogen-like compounds (phytoestrogens) in soy have not been found to increase the risk of breast cancer. There is growing evidence that soy foods, like tofu and tempeh, may lower the risk of breast cancer because the phytoestrogens may block the potent natural estrogens in the blood.
Place them in a single layer on the baking sheets. If they are overcrowded, they will steam instead of brown. You may need an additional sheet.
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👩🏽🍳 Made this recipe?
Let me know your thoughts on Tofu Broccoli Teriyaki by leaving a ⭐️ rating below or sharing it on Instagram.
JoAnne says
I started making the recipe and realized I didn't have rice vinegar. What is a good substitution for that? Thanks!
Nisha Melvani, RDN says
Lime juice, or apple cider vinegar.
Paula Sugarman says
This recipe looks great, will try it on the hubby tomorrow. I'm going to mix up the tofu in a
Nisha Melvani, RDN says
Enjoy!
Mamata says
I am sure it's gonna be delicious.
Nisha Melvani, RDN says
Thank you:)
Pam says
Shouldn't the tofu be tossed in oil and cornstarch?
Nisha Melvani, RDN says
You can do that of you like to make it crispier but it is not required.
Shelly says
This dish is on our weekly rotation! Perfect for a quick weeknight meal. I have tweaked some ingredient amounts in the sauce over time to get it ‘just right’ for our tastebuds. Thanks so much!
Nisha Melvani says
I'm so glad you are enjoying it. Thanks for commenting.
Mollie says
I was looking for a simple, reliable teriyaki bowl recipe and this is it! The flavors are delicious. This is going to make it into the weekly rotation! Thank you for posting your recipes, Nisha!
Nisha Melvani says
Hi Mollie, I'm so glad you tried this one. It's a great recipe for weeknights. I'm so glad you liked it. Thanks for leaving a comment.
Susan says
I love broccoli and I love the convenience of baking everything on a sheet pan! Excellent weeknight meal!
Catherine says
This looks so delicious Nisha! Love a good sheet pan recipe.
Nisha Melvani says
Such a compliment coming from you. Thank you.