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Teriyaki Tofu

Are you wanting to shift to a more plant-based diet but can’t give up that good old chicken teriyaki bowl? Well, this recipe is perfect for you. This recipe is better than any teriyaki tofu recipe you can order at a restaurant. It’s coated with a sweet and salty teriyaki sauce and also comes with a crunch. You can serve it on a bed of rice or just eat it alone- either way, it’s high in protein and carbohydrates, keeping you full and fueling you with energy!

  • Author: Annie Tsang
  • Yield: 2 servings 1x




  • 1/4 cup (60ml) soy sauce
  • 1/2 cup (125ml) water
  • 1 tbsp cornstarch
  • 5 tbsp maple syrup or another sweetener
  • Thumb sized piece ginger (optional)
  • 3 cloves garlic (optional)



  • 400g firm tofu
  • 1 tbsp cornstarch
  • Oil for frying
  • Sesame and rice to serve


  1. Mix the sauce ingredients until even
  2. In a pan on medium to high heat, pour in the sauce and simmer until thickened (~6 min) then set aside
  3. Pat dry the tofu and use hands to tear into desired chunk sizes
  4. Dust the tofu with cornstarch and fry with a bit of oil until golden brown
  5. Once the tofu is ready, pour in ½ the teriyaki sauce and mix thoroughly
  6. Serve on a bed with rice and top with sesame seeds- use the leftover sauce for topping


  • Serving Size: 1 serving
  • Calories: 360
  • Sugar: 32g
  • Sodium: 1810mg
  • Fat: 10g
  • Saturated Fat: 1.3g
  • Trans Fat: 0g
  • Carbohydrates: 42g
  • Fiber: 3g
  • Protein: 23g
  • Cholesterol: 0mg

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