Teriyaki Tofu with Rice and Broccoli

ByBui Thao

This recipe is one of those go-to meals when you want something fast, tasty, and a little healthier without sacrificing flavor.

It’s the kind of thing you can pull together on a weeknight with stuff you already have—just tofu, rice, broccoli, and a quick homemade teriyaki sauce.

It’s cozy, satisfying, and surprisingly simple.

Why I Love This Recipe

I first made this on a night when I really didn’t want to cook, and now it’s one of my favorites. It’s easy, you get tons of flavor, and you feel great after eating it. Plus, you can swap things out based on what you have in your fridge.

  • Tofu gets super flavorful and crispy with barely any effort
  • Homemade teriyaki sauce tastes 10x better than store-bought
  • Broccoli and rice balance it all out—nothing too heavy
  • It’s quick and mess-free

Servings: 4Cook Time: 30 minutes

Teriyaki Tofu with Rice and Broccoli

What You’ll Need

  • 1 block (14 oz) firm tofu, pressed and cut into 1-inch cubes
  • 1 tablespoon cornstarch
  • 2 tablespoons vegetable oil
  • 2 cups broccoli florets
  • 1 tablespoon water (for steaming broccoli)
  • 2 cups cooked white rice

For Teriyaki Sauce:

  • ¼ cup soy sauce
  • 2 tablespoons maple syrup
  • 1 tablespoon rice vinegar
  • 1 teaspoon sesame oil
  • 1 clove garlic, minced
  • 1 teaspoon grated ginger
  • 1 tablespoon cornstarch + 2 tablespoons water (slurry)

Toppings (optional):

  • Sesame seeds
  • Sliced green onions
Teriyaki Tofu with Rice and Broccoli

Pro Tips

  • Press the tofu well so it gets crispy on the outside—20 minutes with a heavy pan on top works great
  • Cut tofu evenly for even cooking and better texture
  • Don’t overcrowd the pan when cooking the tofu—give it space
  • Use leftover rice from the fridge; it reheats better and has a nice texture
  • Steam broccoli briefly to keep it bright green and not mushy

Tools Needed

  • Large nonstick skillet
  • Small saucepan
  • Cutting board and knife
  • Tongs or spatula
  • Mixing bowls
  • Rice cooker or pot for rice

Substitutions and Variations

  • Swap maple syrup for honey or brown sugar
  • Use tamari or coconut aminos instead of soy sauce for gluten-free
  • Try cauliflower or snap peas instead of broccoli
  • Add red pepper flakes for heat
  • Use brown rice or quinoa for a different grain

Make Ahead Tips

  • Cook the rice and press the tofu ahead of time—store both in the fridge until ready to cook
  • The sauce can be made in advance and kept in a sealed jar in the fridge for up to 5 days

Instructions

Step 1: Press and Cube the Tofu

Press 1 block (14 oz) firm tofu for at least 15–20 minutes. Then cut it into 1-inch cubes.

Teriyaki Tofu with Rice and Broccoli

Step 2: Toss Tofu with Cornstarch

Place tofu cubes in a bowl and sprinkle with 1 tablespoon cornstarch. Gently toss until all pieces are evenly coated.

Teriyaki Tofu with Rice and Broccoli

Step 3: Cook the Tofu

Heat 2 tablespoons vegetable oil in a large nonstick skillet over medium heat. Add tofu and cook for 8–10 minutes, flipping until golden and crispy on all sides.

Teriyaki Tofu with Rice and Broccoli

Step 4: Steam the Broccoli

Add 2 cups broccoli florets and 1 tablespoon water to another pan. Cover and steam for 3–4 minutes until bright green and tender-crisp.

Teriyaki Tofu with Rice and Broccoli

Step 5: Make the Teriyaki Sauce

In a small saucepan, whisk together ¼ cup soy sauce, 2 tablespoons maple syrup, 1 tablespoon rice vinegar, 1 teaspoon sesame oil, 1 clove minced garlic, and 1 teaspoon grated ginger. Bring to a simmer. Mix 1 tablespoon cornstarch with 2 tablespoons water and stir into the sauce. Cook for 1–2 minutes until thickened.

Teriyaki Tofu with Rice and Broccoli

Step 6: Add Sauce to Tofu

Pour the teriyaki sauce over the crispy tofu in the pan and stir to coat evenly. Cook for 1–2 more minutes.

Teriyaki Tofu with Rice and Broccoli

Step 7: Assemble the Bowl

Scoop ½ cup cooked rice into each bowl. Add steamed broccoli and teriyaki tofu. Sprinkle with sesame seeds and sliced green onions.

Teriyaki Tofu with Rice and Broccoli

Leftovers and Storage

  • Store leftovers in an airtight container in the fridge for up to 3 days
  • Reheat in a skillet or microwave until warmed through
  • The sauce may thicken in the fridge—add a splash of water when reheating

Macros (per serving – based on 4 servings)

  • Calories: ~350
  • Protein: 15g
  • Carbs: 35g
  • Fat: 18g
  • Fiber: 4g

Why This Recipe Works (Quick Science)

  • Cornstarch on tofu helps create a crispy crust by absorbing moisture and promoting browning
  • Soy sauce + sweetener creates a balance of salty and sweet in the teriyaki sauce
  • Steaming broccoli keeps nutrients and bright color better than boiling
  • Cooking tofu separately before saucing keeps it from going soggy

Common Mistakes

  • Not pressing the tofu long enough—it won’t crisp up
  • Using too much sauce—it can get salty fast
  • Overcooking the broccoli—it turns mushy
  • Skipping the cornstarch on tofu—you’ll lose that great texture

What to Serve With

  • Miso soup
  • Seaweed salad
  • Cucumber pickles
  • Fresh orange slices or pineapple

FAQ

Can I use frozen broccoli?
Yes! Just thaw it first and steam a little less so it doesn’t get mushy.

Is this spicy?
Nope! But you can add chili flakes or sriracha if you like heat.

Can I air fry the tofu?
Absolutely—400°F for about 15 minutes, shaking halfway through.

Can I double the sauce?
Yes, just taste and adjust the sweetness and saltiness if you do.

Final Thoughts

This teriyaki tofu bowl is one of those recipes that hits the sweet spot: fast, flavorful, and filling without being heavy. It’s a great intro to tofu if you’re new to it, and the homemade sauce is a total game-changer. Try it out and let me know how yours turns out—drop a comment if you have any questions or want to share how you made it your own!

Tweet
Share
Pin
Share