Healthy Teriyaki Tofu and Broccoli Stir Fry (vegan, gluten free, refined sugar free, oil free)

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Meatless Teriyaki Tofu and Broccoli Stir Fry!

Here’s my vegan take on chicken and broccoli–a meatless Teriyaki Tofu and Broccoli Stir Fry! When I was young, my family would get Chinese takeout food every once in a while and I’m realizing now that I should call it Asian takeout because aside from the American Chinese classics, teriyaki was also on the menu. Anyway, I used to order either teriyaki chicken, or the classic steamed chicken and broccoli so I thought, why not combine them? And, of course, put a vegan and gluten free twist on it.

Healthy Teriyaki Tofu Broccoli Stir Fry Vegan Gluten Free Veggiekins
This is an easy peasy, protein packed stir fry made with a nostalgic teriyaki sauce. But heres the catch: no oil, no refined sugars, and it’s gluten free too! Teriyaki sauce can usually be vegan friendly, but typically is made with soy sauce (which contains gluten) and corn syrup or conventional sugar. So, with some easy swaps, here’s my take on teriyaki. Psst. In case you needed convincing, my oba-chan (that’s Japanese for grandma) approved of this recipe taste-wise.

To make, we’re whipping up a sauce, and then coating veggies and tofu in it. Served with a side of rice, or with noodles thrown in, it makes for a really flavourful meal. Also, this sauce tastes delicious on most things, just saying.

This recipe is vegan, gluten free, refined sugar free, oil free and nut free.

Healthy Teriyaki Tofu Broccoli Stir Fry Vegan Gluten Free Veggiekins

what’s in this Teriyaki Tofu and Broccoli Stir Fry

Optionally, you can add a touch of ground ginger and arrowroot starch if you’re looking for that classic, thicker teriyaki texture. Pretty simple list, right? 😉

Healthy Teriyaki Tofu Broccoli Stir Fry Vegan Gluten Free Veggiekins

secrets to success

To use this teriyaki sauce as a marinade, exclude the arrowroot starch or cornstarch. I recommend including it if you’re planning to use it as a stir-fry sauce, however!

My favourite way to prep broccoli and tofu to stir-fry is to quickly blanch broccoli. This helps to pre-cook it, but will ensure that the crunch isn’t lost in the broccoli. I like to air fry my tofu to get a crisp edge and toss it into the stir-fry at the last minute to coat, however you could also pan-fry or oven bake it.

Use sauce to taste, and remember that depending what kind of gluten free soy sauce alternative you use, the salti-ness can vary slightly. I personally find that liquid aminos is a lot saltier than gluten free soy sauce, to use your taste buds and adjust as you see fit!

if you like this recipe, try…

If you try this recipe out, tag me on Instagram @veggiekins so I can see your delicious re-creations and for a chance to be featured! As always, I love when you share your reviews in the comments below, and if you make any fun substitutions, let me know how it worked out below too!

Healthy Teriyaki Tofu and Broccoli Stir Fry Recipe

5 from 3 votes
Servings: 3 -4 servings
Prep: 10 minutes
Cook: 15 minutes
A delicious meatless Teriyaki Tofu Stir Fry packed with broccoli and smothered in a homemade teriyaki sauce recipe. Perfect for lunch, a quick weeknight dinner, or even meal prep, this delicious dish comes together in just 20-30 minutes.

Ingredients 

  • 3-4 cups broccoli chopped
  • 1-2 servings extra firm tofu

teriyaki sauce

  • 1/4 cup gluten free soy sauce
  • 3/4 cup water
  • 3 tbsp coconut sugar
  • 2 cloves garlic minced
  • 1 tbsp mirin Japanese rice wine
  • optional
  • 1/4 tsp ground ginger
  • 1 tbsp arrowroot starch or cornstarch + 3 tbsp water

Instructions 

  • First, prepare tofu by pan-frying until lightly crisp on the edges. Alternatively, you can air fry or oven bake to crisp as well! Next, blanch broccoli by cooking in boiling water for about 3-4 minutes, then draining and submerging into a bowl of water with ice. Drain again and set aside.
  • Now to prepare the sauce, heat all ingredients, whisk and bring to a boil then simmer on low heat for about 3 minutes. If using arrowroot starch, dissolve in water before adding and bringing to a boil.
  • Finally, pan fry tofu, broccoli and any other ingredients of choice over medium heat, coating with sauce to taste. When sauce starts to thicken and all ingredients are evenly coated, remove from heat and enjoy.

Notes

Secrets to Success

  • To use this teriyaki sauce as a marinade, exclude the arrowroot starch or cornstarch. I recommend including it if you're planning to use it as a stir-fry sauce, however!
  • My favorite way to prep broccoli and extra-firm tofu to stir-fry is to quickly blanch broccoli. This helps to pre-cook it but will ensure that the crunch isn't lost in the broccoli. I like to air fry my tofu to get a crisp edge and toss it into the stir-fry at the last minute to coat, however, you could also pan-fry or oven-bake it.
  • Use sauce to taste, and remember that depending on what kind of gluten-free soy sauce alternative you use, the saltiness can vary slightly. I personally find that liquid aminos are a lot saltier than gluten-free soy sauce, so use your taste buds and adjust as you see fit! You can also use coconut aminos as an alternative. 
  • As with most stir fries, feel free to add additional stir fry vegetables as desired. Great options include red bell peppers, snow peas, snap peas, green beans, baby corn, water chestnuts, and more. Garnish with sesame seeds and green onions to taste. 

Storage Tips

Store leftovers in an airtight container for up to 3-4 days. Reheat in a hot skillet for 2-3 minutes, using a little avocado oil if desired. Alternatively, you can use a little water if needed. 

Nutrition information is automatically calculated, so should only be used as an approximation.

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About Remy

Hi there, I’m Remy! Welcome to Veggiekins Blog, home to nourishing vegan + gluten-free recipes and tips to live your best balanced and holistic life. I’m a human on a mission to empower you to be well and be kind to your mind, body and soul with the healing power of plants.

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6 Comments

  1. super good for when you are feeling lazy! healthy and super yummy :) Its really nice how there is no oil so you feel refreshed and full after without feeling heavy/stuffy ♥

    5 stars