High Protein Tofu Stir Fry

Name: High Protein Tofu Stir Fry
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Yield: 4 servings
Ingredients: 400g firm tofu, cubed; 2 tablespoons soy sauce; 1 tablespoon sesame oil; 1 red bell pepper, sliced; 1 cup broccoli florets; 1 carrot, julienned; 2 garlic cloves, minced; 1 teaspoon ginger, minced; 2 green onions, chopped; Cooked rice or quinoa, for serving

Highlighted under: Simple Healthy Meals Favorites

This High Protein Tofu Stir Fry is a delicious and nutritious meal that’s quick to prepare. Packed with protein and fresh vegetables, it's perfect for a healthy dinner.

Created by

Chloe Baker

Last updated on 2025-12-25T18:04:14.315Z

Discover the joy of cooking with this High Protein Tofu Stir Fry! Not only is it packed with flavor, but it's also an excellent source of protein, making it a perfect meal for those looking to maintain a healthy diet.

        Why You'll Love This Recipe
        Packed with plant-based protein from tofu
Quick and easy to prepare in just 25 minutes
Full of vibrant vegetables for added nutrition
A perfect balance of flavors and textures

      

A Nutritional Powerhouse

Tofu is often hailed as a superfood for its impressive protein content. With around 20 grams of protein per cup, it serves as an excellent meat alternative, making it a favorite among vegetarians and vegans. This High Protein Tofu Stir Fry not only provides a substantial protein boost, but also includes a variety of colorful vegetables, each contributing unique vitamins and minerals to your diet.

In addition to protein, the vegetables in this stir fry—like broccoli and bell peppers—are rich in antioxidants and fiber. These nutrients are essential for maintaining a healthy digestive system and promoting overall wellness. Eating a diverse range of produce can help ensure you're getting a broad spectrum of nutrients necessary for optimal health.

Quick and Convenient Cooking

One of the best features of this High Protein Tofu Stir Fry is its speed. In just 25 minutes, you can have a delicious, nutritious meal on the table. This makes it an ideal choice for busy weeknights when you want to eat healthily but don’t have a lot of time to spare.

Furthermore, the stir-frying technique allows for quick cooking while preserving the vibrant colors and flavors of the vegetables. This method not only enhances the visual appeal of your dish but also helps to retain the nutrients that can be lost during longer cooking processes.

Customizable for Your Taste

One of the great things about stir-fries is their versatility. This recipe serves as a foundation that you can easily customize according to your preferences. If you enjoy different vegetables, feel free to substitute them or add in your favorites, such as snap peas, zucchini, or mushrooms.

Additionally, you can adjust the seasoning to suit your taste. Consider adding a splash of chili sauce for some heat or a sprinkle of sesame seeds for a delightful crunch. The possibilities are endless, allowing you to create a stir fry that perfectly matches your culinary inclinations.

Ingredients

Gather the following ingredients to make your stir fry:

Ingredients

400g firm tofu, cubed
2 tablespoons soy sauce
1 tablespoon sesame oil
1 red bell pepper, sliced
1 cup broccoli florets
1 carrot, julienned
2 garlic cloves, minced
1 teaspoon ginger, minced
2 green onions, chopped
Cooked rice or quinoa, for serving

Make sure to prepare all ingredients before starting the cooking process for a smooth stir-frying experience.

Instructions

Follow these steps to create your delicious stir fry:

Prepare the Tofu

Drain the tofu and press it to remove excess water. Cut it into cubes and marinate with soy sauce for about 5 minutes.

Stir-Fry the Vegetables

In a large pan or wok, heat sesame oil over medium-high heat. Add garlic and ginger, sautéing until fragrant. Then, add the bell pepper, broccoli, and carrot, cooking for about 3-4 minutes.

Add Tofu

Add the marinated tofu to the pan, stirring gently to combine with the vegetables. Cook for another 5 minutes until heated through.

Serve

Remove from heat, garnish with green onions, and serve over cooked rice or quinoa.

Enjoy your high protein tofu stir fry as a wholesome meal any day of the week!

Storage Tips

If you find yourself with leftovers, storing them properly ensures you can enjoy this stir fry again. Allow the dish to cool completely before transferring it to an airtight container. It can be stored in the refrigerator for up to three days, making it a fantastic option for meal prep.

When reheating, consider using a skillet over medium heat to retain some of the textures. Adding a splash of soy sauce or a dash of sesame oil can enhance the flavors as you warm it up, bringing back that fresh taste.

Serving Suggestions

This High Protein Tofu Stir Fry is delicious on its own, but pairing it with cooked rice or quinoa elevates the meal. The grains provide additional fiber and nutrients, making your dinner even more satisfying. You can experiment with different types of grains—try brown rice for a nutty flavor or quinoa for a protein-packed option.

For a complete dining experience, consider serving it alongside a light salad or a bowl of miso soup. These accompaniments can enhance the meal's flavor profile and add even more nutritional benefits, rounding out your healthy dinner.

Questions About Recipes

→ Can I use other types of protein instead of tofu?

Yes, you can substitute tofu with tempeh, seitan, or even chicken if you prefer.

→ Is this recipe gluten-free?

To make it gluten-free, use tamari instead of soy sauce.

→ Can I make this dish vegan?

Yes, this recipe is already vegan as it contains only plant-based ingredients.

→ How can I store leftovers?

Store leftovers in an airtight container in the refrigerator for up to 3 days.