Sheet-Pan Teriyaki Tofu Stir-Fry

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Try this flavorful and unique spin on stir-fry!

Our sheet pan teriyaki tofu is filling and delicious!

This teriyaki stir-fry remake saves the day. Kids and elders all around enjoy the sweet and tangy sticky sauce known as Teriyaki. Our sheet pan teriyaki tofu with roasted veggies serves up flavor in less time and won’t clutter up your kitchen or mind. By remaking the stir fry into a one pan experience, we significantly removed both the guesswork and internet scrolling. Additionally, we detailed the steps for you to make this recipe your one-stop shop for pressing tofu, making the sauce, roasting the veggies, and cooking the rice noodles. 

Sheet-Pan Teriyaki Tofu’s Must-Haves

Dig into this recipe the next time you're cravings take-out!

Most importantly, stir-fry teriyaki tofu is all about three things. First, we automatically turn to stir-fry as a means to use up vegetables in the crisper. After that, it’s even better to add in some good protein. Equally important to churning out this entree is deciding on the right base of starch. In the case of this sheet pan teriyaki tofu, we settled upon roasting pre-pressed, marinated tofu with bright crisp vegetables. Since the tofu requires a marinade, and the veggies need a sauce, we used the same sauce for both. The only difference is at the end you thicken the sauce with a cornstarch slurry.

Finally, choosing to use wide, flat rice noodles seemed genius to us because everybody loves them. They’re not called chow fun for nothing! Although rice noodles are not a superpower food, we love them for their flavor and texture. By comparison to wheat or egg noodles, unfortunately, rice has a higher glycemic index. What this means is that consuming them will spike blood sugar. They are free of gluten, though, which makes them an acceptable choice to those with gluten intolerance. 

If you need more nutrients and are ok with carbs, instead go with a quarter cup of quinoa as the base, and you won’t be disappointed. 

Prep Tofu For Sheetpan Teriyaki

Our plant-based teriyaki tofu is perfect for lunch or dinner.

Sometimes, a little preparation can go a long way. Especially when it comes to expediting dinner, doing a step beforehand is great motivation for finishing strong. Since most of us are working more from home, cooking that involves planning is no longer intimidating. 

Although pressing the water out of tofu is a necessary evil in working with firm tofu, it’s very simple. To begin with, wrap your block of tofu in a clean tea towel or between a few layers of paper towels. Then place it on a cutting board and put another on top of it. Likewise, a cast iron skillet also works. After fifteen to thirty minutes, remove the tofu, and you will have a dry product that’s ready to marinate.

Homemade Teriyaki Sauce Tastes Best

Serve this sheet pan tofu with rice noodles for a dinner full of Asian-flair!

Despite the convenience of store-bought, there’s wisdom in knowing your ingredients can control sodium and sugar levels. Our sauce is tamari, honey, ginger, and garlic based with a cornstarch slurry to thicken it. This is another step you do earlier in the day, because you need a third of it for marinating the tofu. 

Stir-Fry Remake Comes Together

This satisfying recipe is packed with healthy ingredients, Asian-inspired flavor, and is vegan-friendly.

Once the tofu and sauce are ready, everything else will come together quickly. Place parchment paper on a large sheet-pan and add your tofu to the pre-heated oven. At this time, you can begin to soak the noodles in hot water for thirty minutes and chop the veggies. After fifteen minutes, take out the tofu, flip it, add the broccoli, mushrooms and onions, and ladle a few tablespoons of sauce over the veggies. During the interim, start to boil a pot of water. Then, after ten minutes, add the snow peas to the sheet-pan and cook another 5-8 minutes. 

At this point, finish off the sauce by heating up your base on the stove in a small sauce pan. Next, make the cornstarch slurry using cold water in a little ramekin or cup. The cold water is important in creating the thickness that cornstarch gives to sauce. After that, add the slurry and turn up the heat. Let the sauce nearly boil while it thickens. This should only take three minutes. Turn off the heat.

By now the rice noodles should have had a proper soak. Rinse them in cold water in a colander in the sink, carefully add them to the boiling water, and let them boil for a minute or two. Grab a large serving bowl for the meal while you wait, then pull out your beautifully roasted, crisped tofu and vegetables. 

Once the noodles are done, rinse them under cold water again, and add them to your serving bowl or large cooking pan. Add the tofu, veggies, and sauce, and gently stir with tongs. After plating the stir-fry remake in bowls, top with green onions and sesame seeds and bask in the loving adoration of your tastebuds. 

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Sheet Pan Teriyaki Tofu Stir-Fry

Short-cuts abound for this vegan stir-fry everyone loves
Prep Time 1 hour 30 minutes
Cook Time 30 minutes
Total Time 2 hours
Yield 6 People
Serving Size 2 cups
Course Dinner
Cuisine Asian

Ingredients

  • 1 package tofu firm
  • 1/2 cup tamari
  • 1/2 cup water
  • 4 1/2 tablespoons maple syrup
  • 4 garlic cloves
  • 2 tablespoons ginger fresh, chopped
  • 2 teaspoons honey
  • 1/4 cup rice vinegar
  • 1 tablespoon corn starch
  • 2 tablespoons cold water

Stirfry Mix

  • 2 cups broccoli florets
  • 2 cups mushrooms sliced
  • 1 onion sliced thinly
  • 1 1/2 cups bell peppers Cubed
  • 1 cup snow peas

Optional Toppings

  • 2 tablespoons sesame seeds toasted
  • 1/2 cup green onions sliced

Rice Noodle

  • 1 package rice noodles uncooked

Instructions

Prep Tofu

  • Quick press cubed tofu by covering cutting board with a clean towel. Wrap the tofu with it or cover the top with extra paper towels. Place a heavy object, such as another cutting board or cast iron skillet on top of the enveloped tofu. Let sit for 15 minutes.

Marinade/Sauce

  • In a medium bowl, stir together the next seven ingredients. Pour a third of the sauce over the tofu in a plastic container. Affix lid and shake the sauce around tofu evenly. Cover and refrigerate between 15 minutes to overnight. Optimal marinate time is at least an hour.
  • Preheat oven to 400 degrees.
  • Soak rice noodles in your hottest tap water for 30 minutes.
  • Heat up the sauce mixture on medium high heat. Dissolve cornstarch with cold water in a small bowl off heat and add to sauce once it bubbles. Allow the sauce to thicken on the stove-top, then put aside.
  • Line a sheet pan with parchment paper and add tofu. After 15 minutes flip the tofu, add the broccoli, mushrooms, and onion. Drizzle a few tablespoons of sauce over the veggies and cook 8 minutes more. Lastly add snow peas and cook another five to eight minutes.
  • Soak noodles for 30 minutes in very hot, not boiling water. Set a large pot of water to boil while you wait. Then rinse in cold water in a colander before adding to the boiling water. Boil for one minute, remove noodles, rinse again in cold water and separate noodles with tongs.
  • Put the noodles in a large serving bowl, add veggies, tofu, and remaining sauce. Stir gently to avoid breaking apart noodle or tofu.
    Serve in pasta bowls and garnish with toasted sesame and green onions.

Nutrition Information

Serving: 2cups | Calories: 299kcal | Carbohydrates: 51g | Protein: 14g | Fat: 5g | Saturated Fat: 1g | Trans Fat: 1g | Sodium: 1105mg | Potassium: 499mg | Fiber: 5g | Sugar: 16g | Vitamin A: 1618IU | Vitamin C: 88mg | Calcium: 178mg | Iron: 3mg |
SmartPoints (Freestyle): 10
Keywords Kid-Friendly, Low-Carb, Plant-Based

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Try these other 15 healthy sheet pan meals for easy week night dinners or meal prep.

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Alison Borel

Alison Borel came into the culinary world by owning and operating three family restaurants with her husband in San Diego. During that time, she tested, wrote, and taught all the recipes used by her team. She also led cooking classes for small groups. Familiar with vegan and vegetarian cuisine from working in an organic cafe and camp, her preference lies in a plant-based whole foods diet. Alison knows eating for longevity and nutrition not only tastes good, but feels good too.

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