Stir-Fry Tofu & Veggies (Low-Carb, High-Protein Recipe)

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Stir-Fry Tofu & Veggies (Low-Carb, High-Protein) is a nutrient-packed, antioxidant-rich dish that’s delicious, light on calories, and loaded with plant-based protein for a satisfying and nourishing meal It is served with a naturally and lightly sweetened creamy peanut sauce that's addictively delicious!

Stir-fry Tofu and Veggies low-carb with carrots, red bell peppers, tofu, and red cabbage noodles with golden tofu and peanuts sauce.

This Stir-Fry Tofu & Veggies low-carb recipe uses the steam-frying method, a healthy way to enhance flavors while preserving nutrients.

This recipe was inspired by this High-Protein Tofu Soup recipe on my site and my Superfood Salad.

Jump to:

🥬 Why This Dish is Healthy
🫛 What is Steam-Frying?
👩🏼‍🌾 Ingredients & Health Benefits
🌿 Substitutions
📖 How to Make Stir-Fry Tofu & Veggies (Low-Carb, High-Protein)
✔️ Expert Tips
🛒 Shop Recipe Cookware and Ingredients
🙋🏽‍♀️ Recipe FAQs
🍽️ Related Recipes
🫙 Pairing
👩🏽‍🍳 Made this recipe?
📖 Recipe
💬 Comments

🥬 Why This Dish is Healthy

Cooking carrots and bell peppers enhances their antioxidant levels, making them even more nutritious. While cooking may reduce vitamin C, the fresh lime juice in the peanut sauce helps replenish it, adding a tangy brightness. The sauce is naturally sweetened with dates, which studies suggest may help lower blood glucose levels, reduce cholesterol and triglycerides, and increase healthy HDL cholesterol. The tofu is cooked until golden but not browned, helping to minimize the formation of advanced glycation end-products (AGEs). The red cabbage noodles are added at the end of cooking to preserve the most nutrients. This dish is not only bursting with flavor but also packed with potential cancer-fighting benefits.

🫛 What is Steam-Frying?

Steam-frying is a healthy cooking method that combines quick stir-frying with steaming to cook vegetables efficiently. First, the vegetables are stir-fried briefly to develop a bit of color and flavor, then a small amount of liquid is added to create steam, allowing the veggies to cook until just tender. This method uses significantly less oil than traditional stir-frying while still delivering beautifully cooked, flavorful vegetables.

The initial stir-fry step adds a touch of browning, while the steaming step infuses the veggies with extra flavor from the liquid used, such as broth or water. The result? Vegetables that are much more exciting than plain steamed ones but just as nutritious.

Steam-frying is incredibly versatile and works for nearly any crunchy vegetable in your fridge, from carrots and bell peppers to broccoli, cauliflower, or green beans.

👩🏼‍🌾 Ingredients & Health Benefits

For the Tofu Veggie Stir-Fry:

Carrots, red bell pepper, tofu, garlic, ginger, and red cabbage.

Super-firm and extra-firm tofu are packed with plant-based protein. Some tofu varieties, such as calcium-set firm, extra firm, and super firm tofu, are particularly high in calcium because they are coagulated with calcium sulfate during production. This process significantly boosts their calcium content, making them an excellent plant-based source for bone health and overall wellness.
Red cabbage is crisp and sturdy, adding a satisfying crunch to any dish. Its flavor is mild yet slightly peppery, with a faint bitterness that becomes sweeter when paired with the tangy dressing.
Red bell pepper: Cooked red bell peppers have a sweeter, richer flavor and provide enhanced absorption of carotenoids like beta-carotene.
Carrots - Research indicates that cooking carrots enhances the bioavailability of beta-carotene, a precursor to vitamin A, which supports eye and immune health. For instance, a study found that about 65% of beta-carotene was absorbed from cooked, pureed carrots, compared to 41% from raw, chopped carrots.
Garlic increases the absorption of zinc and iron. Add this healthy hot sauce to greens to increase iron absorption!
Ginger is rich in bioactive compounds like gingerol, which have powerful anti-inflammatory and antioxidant properties, supporting digestion, immune function, and overall wellness.

For the healthy peanut dressing:

Rice vinegar, peanut butter, ginger, dates, sriracha, and lime.

Peanut butter
Rice vinegar
Tamari
Dates
Ginger
Sriracha
Lime juice

See the printable recipe card below for quantities.

🌿 Substitutions

Peanut butter - use any nut butter or seed butter for nut-free
Tofu - substitute chickpea tofu, fava tofu, tempeh, or soy curls
Ginger - substitute with 1 teaspoon of ginger powder
Tamari - use soy sauce or coconut aminos instead, or gluten-free tamari
Dates - substitute with date syrup, maple syrup, or agave
Sriracha - add more for spicy or omit for nonspicy

For more healthy high-protein recipes, visit my High-Protein Vegan Meals page.

📖 How to Make Stir-Fry Tofu & Veggies (Low-Carb, High-Protein)

This is an overview. The full recipe is at the bottom of the post.

Press the Tofu: Press the block of tofu to remove excess water, or use pre-pressed super firm tofu for convenience. Alternatively, try the boiling method: simmer the tofu in salted water to lightly season it and draw out the moisture, which also helps firm up the texture.

Julienned carrots and red bell pepper on a wooden cutting board.

Julienne the Carrots and Bell Peppers: Slice them into thin, evenly-sized strips to ensure they cook quickly and evenly, enhancing texture and flavor.

Red cabbage noodles on a wooden cutting board with a grater.

Prepare the Cabbage Noodles: Use a fine grater or a sharp knife to shred the red cabbage into thin, noodle-like strips.

Thin tofu strips in a glass bowl next to a tablespoon with cornstarch.

Cut the Tofu into Thin Strips: Slice the tofu into evenly sized thin strips. Optional: Toss the strips with 1 tablespoon of cornstarch or arrowroot for a crispier texture when cooked.

Cook the Tofu: In a large skillet over medium-high heat, heat a small amount of oil or vegetable broth. Add the tofu strips and cook until golden on all sides, turning as needed. You may need to do this in batches to avoid overcrowding the pan. Once cooked, remove the tofu from the skillet and set aside. (To brown the tofu, add a dash of coconut aminos to the pan when cooking.)

Sautéed carrots, red bell pepper, garlic and ginger in a white skillet.

Cook the Bell Pepper and Carrot: Add the sliced bell pepper and carrot to the same skillet. Use the steam-fry method by lightly sautéing the vegetables for 1-2 minutes, then adding a small splash of water or broth. Cover the skillet and let the vegetables steam for 2-3 minutes, or until tender-crisp, stirring occasionally. This method enhances flavor while retaining nutrients.

Sautéed carrots, red bell pepper with garlic and ginger in the middle of a white skillet.

Move the Vegetables to the Perimeter: Push the cooked bell pepper and carrot to the edges of the skillet. In the center, add the garlic and ginger, stirring frequently for 1-2 minutes until fragrant. This allows the aromatics to cook evenly without burning while keeping the vegetables warm.

Stir-fry tofu & veggies (low-carb) with sautéed carrots, red bell pepper, tofu, garlic, and ginger in a white skillet.

Add the Tofu Back to the Pan: Return the cooked tofu strips to the skillet, mixing them with the vegetables and aromatics. Stir everything together to evenly distribute the flavors and heat the tofu through.

Dates, tamari, lime juice, ginger, and rice vinegar in the canister of a blender.

Make the Healthy Peanut Dressing: In a blender, combine peanut butter, pitted Medjool dates, fresh lime juice, ginger, rice vinegar, and water. Blend on high until the mixture is smooth and creamy. Adjust the consistency by adding more water if needed.

Sautéed carrots, red bell pepper, tofu, garlic, and ginger with peanut sauce in a white skillet.

Add the Peanut Sauce: Pour your desired amount of peanut sauce into the skillet with the tofu and vegetables. Stir well to evenly coat everything. The peanut sauce does not need to be heated, but you can warm it gently if preferred.

Stir-fry tofu & veggies (low-carb) with sautéed carrots, red bell pepper, tofu, garlic, ginger, and red cabbage noodles with peanut sauce in a white skillet.

Add the Cabbage Noodles: Add the shredded cabbage noodles to the skillet and mix thoroughly to incorporate them with the tofu, vegetables, and peanut sauce. Stir gently until the cabbage softens slightly and everything is well combined.
Finish and Serve: Add more peanut sauce to taste, if desired, and toss to coat evenly. Serve the dish topped with sesame seeds for an extra layer of flavor and texture. Enjoy!

✔️ Expert Tips

Use a large skillet to avoid overcrowding the pan. Overcrowding can cause the vegetables and tofu to steam instead of sauté, which may affect their texture and flavor. Cooking in batches, if needed, ensures even browning and the best results.
To brown the tofu, add a dash of coconut aminos to the pan when cooking.
Swap out the Healthy Peanut Sauce for a different Healthy Sauce or Dressing as desired.
For a balanced and complete meal, serve this dish with a whole grain of choice.
Storage: Refrigerate leftover Stir-Fry Tofu & Veggies in an airtight container for up to 5 days. Refrigerate the Healthy Peanut Sauce separately for up to 5 days.

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🙋🏽‍♀️ Recipe FAQs

Can I bake or air-fry the tofu instead of pan-frying it?

Absolutely! Baking or air-frying is a great alternative to pan-frying and can create deliciously crispy tofu.
To Bake: Preheat the oven to 400°F (200°C). For extra crispiness, toss the tofu with 1 tablespoon of arrowroot or cornstarch (optional), then spread it on a lined baking sheet. Bake for 20-25 minutes, flipping halfway through, until golden and firm.
To Air-Fry: Toss the tofu with arrowroot or cornstarch if desired, then place it in a single layer in the air fryer basket. Air-fry at 375°F (190°C) for 10-15 minutes, shaking the basket halfway through, until golden and crispy.
Both methods are easy and require minimal oil, making them a healthy and convenient option!

What’s the best way to steam-fry vegetables?

Start by lightly sautéing the veggies, then add a small amount of water or broth, cover, and let them steam until tender-crisp. This method retains nutrients and enhances flavors.

Can I customize the vegetables in this recipe?

Absolutely! You can swap or add veggies like broccoli, zucchini, mushrooms, or snap peas based on your preference.