High Protein Tofu Stir Fry

Name: High Protein Tofu Stir Fry
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 4 servings
Ingredients: 400g firm tofu, cubed; 2 tablespoons soy sauce; 1 tablespoon sesame oil; 1 bell pepper, sliced; 1 cup broccoli florets; 1 carrot, julienned; 2 green onions, chopped; 2 cloves garlic, minced; 1 teaspoon ginger, grated; Salt and pepper to taste

Highlighted under: Easy Healthy Meals Favorites

Discover the delicious and nutritious High Protein Tofu Stir Fry that will satisfy your cravings while keeping you energized.

Created by

June Weatherby

Last updated on 2025-12-25T18:31:06.507Z

This High Protein Tofu Stir Fry is not only packed with flavor but also loaded with nutrients. Tofu is an excellent source of protein, making it a perfect choice for vegetarians and health enthusiasts alike. This dish is versatile and can be customized with your favorite vegetables.

        Why You Will Love This Recipe
        High in protein and perfect for a post-workout meal
Quick and easy to prepare, ready in just 30 minutes
Packed with colorful vegetables for added nutrients

      

The Benefits of Tofu

Tofu is a fantastic source of plant-based protein, making it an excellent choice for vegetarians and vegans. With about 10 grams of protein per 100 grams, it provides the essential amino acids your body needs for muscle repair and growth. Incorporating tofu into your diet can help you meet your protein requirements while enjoying a diverse range of flavors and textures.

In addition to its high protein content, tofu is rich in iron, calcium, and magnesium, which are crucial for maintaining bone health and energy levels. These minerals play an essential role in various bodily functions, including oxygen transport and muscle contraction. By adding tofu to your meals, you're not only boosting your protein intake but also enriching your diet with vital nutrients.

Quick and Easy Meal Prep

In today's fast-paced world, quick and nutritious meals are essential. This High Protein Tofu Stir Fry can be prepared in just 30 minutes, making it a perfect solution for busy weeknights or post-workout meals. With minimal prep time and simple cooking techniques, you'll have a satisfying dish on the table in no time.

Moreover, this recipe is highly versatile. Feel free to customize it with your favorite vegetables or add other protein sources like tempeh or edamame for an extra boost. The stir fry can also be made ahead of time and stored in the fridge, making it an ideal meal prep option for those looking to eat healthily throughout the week.

Flavorful and Colorful

One of the standout features of this stir fry is the vibrant array of vegetables. The bell pepper, broccoli, and carrot not only add a splash of color to your plate but also enhance the dish's nutritional profile. These vegetables are rich in vitamins, minerals, and antioxidants, which contribute to overall health and well-being.

The combination of garlic and ginger in the stir fry not only provides a delightful aromatic experience but also offers numerous health benefits. Garlic is known for its immune-boosting properties, while ginger can aid digestion and reduce inflammation. Together, they create a mouthwatering flavor base that complements the tofu and vegetables perfectly.

Ingredients

For the Stir Fry

400g firm tofu, cubed
2 tablespoons soy sauce
1 tablespoon sesame oil
1 bell pepper, sliced
1 cup broccoli florets
1 carrot, julienned
2 green onions, chopped
2 cloves garlic, minced
1 teaspoon ginger, grated
Salt and pepper to taste

Feel free to add any additional vegetables you love!

Instructions

Prepare the Tofu

Press the tofu to remove excess moisture, then cut it into cubes.

Marinate the Tofu

In a bowl, combine cubed tofu with soy sauce and let it marinate for 10 minutes.

Cook the Vegetables

In a large pan or wok, heat sesame oil over medium heat. Add garlic and ginger, sautéing for 1-2 minutes until fragrant. Then, add the bell pepper, broccoli, and carrot. Stir fry for about 5-7 minutes until vegetables are tender yet crisp.

Add the Tofu

Add the marinated tofu to the pan and cook for an additional 5-7 minutes, stirring occasionally, until the tofu is golden brown.

Finish and Serve

Season with salt and pepper to taste. Garnish with chopped green onions before serving.

Enjoy your nutritious high protein tofu stir fry!

Serving Suggestions

This High Protein Tofu Stir Fry pairs beautifully with a side of brown rice or quinoa, providing additional fiber and nutrients to your meal. You can also serve it over whole grain noodles for a heartier option. If you're looking to boost the dish even further, consider adding a sprinkle of sesame seeds or a drizzle of sriracha for an extra kick.

For those who enjoy a bit of crunch, topping the stir fry with chopped nuts like cashews or peanuts can add a delightful texture. A few slices of avocado on the side can also introduce healthy fats, making this meal even more satisfying.

Storage Tips

If you have leftovers, store them in an airtight container in the refrigerator for up to three days. Reheat the stir fry in a pan over medium heat, adding a splash of water or soy sauce to prevent sticking. This dish also freezes well, so you can make a double batch and enjoy it later. Just be sure to cool it completely before transferring it to a freezer-safe container.

When reheating, consider adding a few fresh vegetables or herbs to enhance the flavor and texture. This will not only revive the dish but also ensure that you’re still getting a good dose of nutrients.

Health Benefits of Stir Frying

Stir frying is a cooking technique that uses high heat and minimal oil, allowing for quick cooking while preserving the nutrients of the ingredients. This method locks in flavor and texture, making your vegetables crisp-tender rather than mushy. It's an excellent way to maintain the vibrant colors and nutritional benefits of the ingredients used.

Additionally, stir frying encourages the use of a variety of vegetables, leading to a more diverse intake of vitamins and minerals. By rotating your vegetable choices in this recipe, you can keep your meals exciting and packed with different health benefits.

Questions About Recipes

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

Yes, you can substitute tofu with tempeh or seitan for a different texture and flavor.

→ How can I make this dish vegan?

This recipe is already vegan; just ensure that your soy sauce is labeled gluten-free if needed.

→ Can I prepare this dish in advance?

Yes, you can marinate the tofu and chop the vegetables in advance. Store them in the refrigerator until you're ready to cook.

→ What can I serve with this stir fry?

Serve it over rice, quinoa, or noodles for a complete meal.