Teriyaki Tofu Meal Prep

Prep Time10 mins
Cook Time30 mins
Total Time40 mins
Servings: 4 meals
Author: The Fitchen


Tofu + Veggies

  • 1 – 14 oz. package extra firm tofu
  • 3 cups broccoli florets
  • 1 red bell pepper sliced
  • 1 cup red onion sliced

Teriyaki Sauce

  • 1/4 cup tamari or soy sauce
  • 3 Tablespoons maple syrup or honey
  • 2 Tablespoons olive oil
  • 1 Tablespoon rice wine vinegar
  • 1 Tablespoon water
  • 2 gloves garlic minced (or 1/2 teaspoon garlic powder)
  • 1/2 ″ nub of ginger minced (or 1/2 teaspoon ginger powder)
  • 1 teaspoon cornstarch


  • Drain tofu of excess liquid and press to remove as much as possible. Chop into cubes, about 1″ in size.
  • In a mason jar or small bowl, mix together tamari, maple syrup, olive oil, vinegar, water, garlic, ginger, and cornstarch. Mix well.
  • Preheat the oven to 375º and line 2 baking sheets with foil (or coat lightly with cooking spray).
  • On one baking sheet, spread out the broccoli, red pepper, and red onion. Keep the broccoli on one end of the baking sheet – you’ll be removing it from the oven first. On the second baking sheet, add the tofu. Pour 3/4 of the teriyaki sauce over the veggies, and the remaining 1/4 of the sauce over the tofu.
  • Place the tofu into the oven. After 10 minutes have passed, place the veggies into the oven. Bake for 10-12 minutes, then remove the broccoli and set aside. This allows the broccoli to keep a little crunch and not burn! At this point, give the tofu a stir on the pan to even the cooking. Return both pans to the oven and bake for 10 more minutes.
  • Remove from the oven and allow to cool. Portion into meal prep containers with the grain of your choice – we like quinoa and rice!

Recipe and Image created by the Fitchen. To view the full post and find more awesome recipes go here.