This is the tofu recipe for people who think they don’t like tofu. Cubes get browned with broccoli, mushrooms and edamame, then a homemade sugar-free teriyaki reduces down and coats everything. It’s a single pan, 20 minutes, and 40g of protein a serving.

The flour in the sauce isn’t optional-optional — it’s what makes the teriyaki cling to the tofu instead of pooling at the bottom of the bowl. Keep stirring near the end so the sauce thickens on the food, not on the pan.

Ingredients

  • For the stir-fry
  • Extra-firm (high-protein) tofu — 350 g block, cubed [P 60 C 8 F 20]
  • Mushrooms — 2 cups, sliced [P 4 C 4 F 1]
  • Frozen broccoli — 2 cups [P 5 C 12 F 1]
  • Frozen edamame — ½ cup, shelled [P 9 C 8 F 4]
  • Olive oil — 1 tsp
  • For the teriyaki sauce
  • Sugar-free ketchup — 1 tbsp
  • Sugar-free maple syrup — 2 tbsp (or 1 tbsp honey)
  • Low-sodium soy sauce — ¼ cup [P 4 C 4 F 0]
  • Water — 1 tbsp
  • Flour — 1 tsp (whole-wheat)
  • Minced garlic — 1 tbsp
  • Ginger, paprika, chilli powder — to taste

Method

  1. Sear the tofu and veg. Heat the olive oil in a high-heat pan. Add the broccoli, edamame, mushrooms and tofu. Stir-fry ~5 minutes, until the tofu is light brown and the veg begins to soften.
  2. Mix the teriyaki. In a bowl, whisk the ketchup, maple syrup, soy sauce, water, flour, garlic and spices until smooth.
  3. Coat and thicken. Pour the sauce into the pan and cook another ~5 minutes, stirring constantly, until it thickens and coats everything.

What to eat it with

  • On its own — 369 cal and 40g protein, no sides needed.
  • Over rice or cauliflower rice — rice adds ~110 cal per ½ cup cooked; cauliflower rice keeps it under 400.
  • Topped with sesame seeds and spring onion — classic finish, negligible calories.

Variations

  • Any veg: peppers, snap peas, bok choy, carrots — use what’s in the freezer.
  • No flour: skip it; the sauce will be thinner but still tasty. A pinch of cornflour slurry also works.
  • Spicier: add more chilli powder or a spoon of chilli-garlic sauce.

Honest notes

  • Fibre: roughly 8–9g per serving, thanks to the broccoli and edamame.
  • The tofu weight: the book’s “1 block (approx. 84g)” is a typo — 84g can’t hit 40g of protein a serving. The macros reflect a standard ~350g high-protein block, which is what’s written here. Leaner tofu brands will lower the fat and calories.
  • Sodium: ¼ cup soy sauce is the main salt source — use low-sodium and skip added salt.