Teriyaki Tofu Bowl – Simple, Flavorful, Weeknight-Friendly

If you’re craving something satisfying, colorful, and easy to pull together, this Teriyaki Tofu Bowl checks every box. It’s got crisp-edged tofu, glossy homemade teriyaki sauce, and a pile of fresh vegetables over warm rice. The flavors are sweet, salty, and just a touch gingery.

It tastes like takeout, but it’s budget-friendly and lighter. Best of all, it’s ready in the time it takes to cook a pot of rice.

What Makes This Recipe So Good

• Balanced flavor: The teriyaki sauce hits sweet, savory, and umami notes without being cloying.
• Great texture: Crispy tofu contrasted with tender veggies and fluffy rice keeps every bite interesting.
• Flexible and pantry-friendly: Use whatever vegetables you have, and swap in noodles or quinoa if you like.
• Meal prep friendly: The sauce and tofu hold up well, making lunches a breeze.
• Better than takeout: Clean ingredients, customizable sweetness, and you control the sodium.

Shopping List

• Tofu: 14–16 oz extra-firm tofu
• Cornstarch: 2–3 tablespoons (for crisping the tofu)
• Neutral oil: Avocado, canola, or grapeseed oil
• Rice: Jasmine, short-grain white, or brown rice
• Vegetables: Broccoli florets, carrots, bell pepper, snap peas, or your favorites
• Green onions and sesame seeds for garnish
• Optional add-ins: Edamame, cucumber, radish, avocado, shredded cabbage

• For the Teriyaki Sauce:
• Low-sodium soy sauce or tamari (1/3 cup)
• Water (1/3 cup)
• Brown sugar or maple syrup (2–3 tablespoons)
• Rice vinegar (1 tablespoon)
• Toasted sesame oil (1 teaspoon)
• Fresh garlic, minced (2 cloves)
• Fresh ginger, grated (1–2 teaspoons)
• Cornstarch (2 teaspoons) + 2 teaspoons water for slurry
• Optional: Red pepper flakes or a touch of sriracha for heat

How to Make It

1. Cook the rice. Rinse your rice until the water runs mostly clear. Cook according to package instructions.

   Keep warm, covered.

2. Press the tofu. Drain the tofu and wrap it in a clean kitchen towel. Place something heavy on top (a skillet or a couple of cookbooks) for 15–20 minutes to remove excess moisture. This step helps the tofu get crisp.
3. Make the teriyaki sauce. In a small saucepan, combine soy sauce, water, brown sugar, rice vinegar, sesame oil, garlic, and ginger.

   Bring to a gentle simmer over medium heat. Stir together cornstarch and water, then whisk it into the pan. Simmer 1–2 minutes until glossy and slightly thickened.

   Adjust sweetness or salt to taste. Set aside.

4. Prep the vegetables. Cut broccoli into bite-size florets, thinly slice carrots and bell peppers, and trim snap peas. Keep pieces similar in size so they cook evenly.
5. Cube and coat the tofu. Cut pressed tofu into 1-inch cubes.

   Toss gently with 2–3 tablespoons cornstarch and a pinch of salt until lightly coated.

6. Crisp the tofu. Heat a large nonstick skillet over medium-high with 1–2 tablespoons oil. Add tofu in a single layer and cook 2–3 minutes per side until golden and crisp. Don’t crowd the pan; work in batches if needed.

   Transfer to a plate.

7. Stir-fry the veggies. In the same pan, add a little more oil if needed. Stir-fry broccoli and carrots for 2–3 minutes, then add bell pepper and snap peas. Cook until crisp-tender, about 2–3 minutes more.

   Season with a pinch of salt.

8. Sauce it up. Return tofu to the pan. Pour in enough teriyaki sauce to coat everything (you may not need all of it). Toss gently over low heat until warmed through and glossy.
9. Assemble the bowls. Spoon rice into bowls, top with the teriyaki tofu and veggies, and finish with sliced green onions and sesame seeds.

   Add extras like avocado or edamame if you like.

10. Serve immediately. Pass extra sauce at the table for anyone who wants more.

Storage Instructions

• Fridge: Store tofu and veggies with sauce in an airtight container for 3–4 days. Keep rice separate to prevent sogginess.
• Reheat: Warm gently on the stove or in the microwave. If sauce thickens too much, add a splash of water to loosen.
• Freezer: The tofu and sauce can be frozen for up to 2 months.

  Vegetables may soften after freezing. Cooked rice freezes well; portion and freeze flat for easy reheating.

Why This is Good for You

• Protein-rich: Tofu delivers high-quality plant protein and is naturally cholesterol-free.
• Fiber and micronutrients: Veggies like broccoli and snap peas add fiber, vitamin C, folate, and antioxidants.
• Better fats: A small amount of toasted sesame oil adds flavor with minimal saturated fat.
• Lower sodium control: Using low-sodium soy sauce and making your own sauce keeps salt levels in check.
• Satiating balance: Carbs from rice, protein from tofu, and a little fat make a satisfying, steady-energy meal.

Pitfalls to Watch Out For

• Skipping the press: Wet tofu won’t crisp. Press it for at least 15 minutes.
• Overcrowding the pan: Tofu needs space to brown.

  Work in batches for best results.

• Over-thickening the sauce: Cornstarch works fast. If the sauce turns too thick, whisk in a tablespoon of water at a time.
• Mushy veggies: Stir-fry just until crisp-tender. Soft vegetables lose their color and snap.
• Too sweet or too salty: Taste and tweak.

  Add more vinegar for balance or a splash of water to mellow saltiness.

Variations You Can Try

• Gluten-free: Use tamari or certified gluten-free soy sauce. Serve over rice or rice noodles.
• Spicy teriyaki: Add red pepper flakes or sriracha to the sauce, or finish with chili crisp.
• Ginger-forward: Double the fresh ginger and add a squeeze of lime at the end.
• Veggie swaps: Try bok choy, mushrooms, zucchini, or thinly sliced red onion.
• Different bases: Swap rice for quinoa, cauliflower rice, or soba noodles.
• Air fryer tofu: Toss tofu with oil and cornstarch, air fry at 400°F (205°C) for 12–15 minutes, shaking halfway.
• Pineapple teriyaki: Add pineapple chunks during the last minute of cooking for a sweet pop.

FAQ

Can I bake the tofu instead of pan-frying?

Yes. Toss cubed tofu with oil and cornstarch, spread on a lined sheet, and bake at 425°F (220°C) for 25–30 minutes, flipping once, until golden and crisp.

What’s the best tofu for this recipe?

Extra-firm tofu is ideal because it holds its shape and crisps well.

Firm tofu can work if you press it longer to remove more moisture.

Can I use store-bought teriyaki sauce?

Absolutely. Choose a low-sodium brand and taste before adding. You may want to brighten it with a little rice vinegar and fresh ginger.

Is there a substitute for cornstarch?

Potato starch or tapioca starch works well for both crisping the tofu and thickening the sauce.

Use the same amounts.

How do I make this lower carb?

Serve the tofu and veggies over cauliflower rice or a bed of shredded cabbage. Keep the sauce modest or thin it slightly with water.

Can I make the sauce ahead?

Yes. Make it up to 5 days in advance and refrigerate.

It may thicken as it sits; whisk in a splash of water while reheating.

How can I add more protein?

Add steamed edamame, sprinkle with roasted peanuts, or use a higher-protein base like quinoa. You can also double the tofu and scale the sauce.

Final Thoughts

A Teriyaki Tofu Bowl is the kind of meal that feels special without a lot of fuss. It’s bright, saucy, and easy to adapt to whatever you have on hand.

Once you try crisping tofu this way and whisking up your own quick sauce, you’ll keep coming back to it. Make it tonight, stash a couple of servings for tomorrow, and you’ve got a weeknight winner that tastes great every time.