Healthy Tofu Stir Fry Recipes

Find healthy, delicious tofu stir fry recipes, from the food and nutrition experts at EatingWell.

Most Popular

Mushroom & Tofu Stir-Fry

Rating: 5 stars 1
This tofu veggie stir-fry is quick and easy, making it a great go-to weeknight meal. Baked tofu has a firm, toothsome texture that crisps well in a hot pan. You can find it in flavors like teriyaki and sesame, both of which are delicious here. Or opt for a smoked version, which has the same texture with a more robust flavor. Serve over brown rice.
A portrait of Breana Killeen, M.P.H., RD
By Breana Lai Killeen, M.P.H., RD

Tofu & Vegetable Curry with Zucchini Noodles

Rating: 4 stars 6
For this quick Thai-inspired curry recipe, we've combined tofu and plenty of veggies with a flavorful sauce made with red curry paste, lime juice and coconut milk. Serve the curry over lightly warmed zucchini noodles to get even more veggies in your weeknight dinner. Bonus: Everything is cooked in one skillet, so there's only one pan to wash after dinner.
By Carolyn Casner

Tofu & Snow Pea Stir-Fry with Peanut Sauce

A fast dinner recipe perfect for busy weeknights, this easy stir-fry recipe will quickly become a favorite. To save time, use precooked rice or cook rice a day ahead.
Patsy Jamieson
By Patsy Jamieson

Szechuan Tofu & Green Bean Stir-Fry

Rating: 4.5 stars 20
This spicy vegetarian stir-fry is a great way to use green beans when they're bountiful and inexpensive at the supermarket. You can also try it with other vegetables, such as broccoli or peppers, just make sure to cut them into small pieces so that they cook quickly. Coating the tofu in cornstarch before you cook it gives it a light crust.
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By EatingWell Test Kitchen

Tofu & Broccoli Stir-Fry

Rating: 4.5 stars 23
We like broccoli best in this tofu stir-fry, but any mixture of vegetables you have on hand will work. One way to get great tofu texture without deep-frying is to toss the tofu in cornstarch before stir-frying. Let it cook for several minutes without stirring to help it develop a little crust. Serve with: Chinese egg noodles or rice noodles and a glass of Riesling.
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By EatingWell Test Kitchen

Turkey Ma Po Tofu

Rating: 4.5 stars 8
Ma Po Tofu is a traditional Chinese recipe usually made with ground pork. This delicious, healthy version uses ground turkey to cut saturated fat and calories and adds mushrooms for extra veggies. Serve with brown rice and make it extra special with a drizzle of sesame oil just before serving.
A portrait of Breana Killeen, M.P.H., RD
By Breana Lai Killeen, M.P.H., RD

Chicken-Tofu Stir-Fry

By switching up the vegetables you use when you make this stir-fry, you can create a unique dish each time.
By Diabetic Living Magazine

Seaweed Soup with Tofu

Rating: 4 stars 2
This fragrant, super savory seaweed soup is made with vitamin-rich wakame seaweed, the same kind often used for soups popular in Japanese and Korean cuisines.
By Jamie Purviance

Vegan Pad Thai with Tofu

Rating: 5 stars 1
You won't miss the scrambled eggs and fish sauce in this vegan version of the Thai favorite because the flavorful sauce hits just the right balance of sweet, spicy and umami.
By Carolyn Casner

Mapo Tofu

Mapo tofu is a dish that has become popular outside its roots in Szechuan Province, China, perhaps because it is so adaptable. The type and amount of both tofu and meat can vary and even the spicy sauce can be tuned to the desired level of heat.
By Louisa Shafia

Vegetable & Tofu Fried Rice

Next time you're craving Chinese takeout, make this veggie-packed fried rice recipe in about the same time instead. Tofu and eggs give this vegetarian fried rice staying power from protein, and brown rice boosts fiber.
By Carolyn Casner

Grilled Tofu with Korean BBQ Glaze & Stir-Fried Napa Cabbage

In this vegetarian grilling recipe, the hot grill gives tofu smokiness and some crispy edges. A BBQ sauce made with gochujang, the hot Korean chile paste, doubles as both a glaze and some sauce to slather on the tofu at the table. Serve with brown rice or farro.
Bruce Aidells
By Bruce Aidells
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Inspiration and Ideas

Three-Pea, Cashew & Tofu Stir-Fry
Rating: Unrated 4
Pressing tofu before making this tofu stir-fry recipe gives it a chewy, satisfying texture. Three green peas--sugar snaps, snow peas and shelling peas--balance it out with brightly flavored crunch. Hoisin--a dark brown, thick, spicy-sweet sauce made from soybeans and a complex mix of spices--gives the stir-fry rich depth of flavor with just one ingredient. Look for it, as well as chile-garlic sauce, in the Asian section of the market.
Pineapple Tofu Stir-Fry
Rating: Unrated 12
At last--a sweet-and-sour dish with a fresh, not cloying, taste. Add a pinch of crushed red pepper, a splash of chile-garlic sauce or a dash of hot sauce to give it a little heat.
Zha Jiang Noodles

The name of this flavor-drenched dish aptly translates to "fried sauce noodles." A pork- and tofu-flecked sauce gets its savory powers from three layers of distinctive soy condiments. Tossed with thick wheat noodles, the result is satisfying and quite comforting.