Is tofu and broccoli healthy?

Yes, tofu and broccoli are two of the healthiest ingredients you can combine in one dish. Tofu is a complete plant protein packed with iron and calcium, while broccoli is rich in fiber, vitamin C, and antioxidants. When combined in a Tofu Broccoli Stir Fry , they create a meal that supports heart health, digestion, and energy levels.

What is the tofu rule?

The unspoken "tofu rule" is this: press your tofu . Removing excess moisture before cooking helps tofu absorb marinades and crisp up in the pan. For the best Tofu Broccoli Stir Fry , always press your tofu for at least 15 minutes before seasoning or frying. This one step makes all the difference in texture and flavor.

What not to mix with tofu?

Tofu is incredibly versatile, but avoid cooking it with too much water-based liquid unless you're making a soup. This can cause it to break apart or turn mushy. Also, acidic marinades like citrus or vinegar should be added later in cooking, not during marination. When making a Tofu Broccoli Stir Fry , stick to sauces that thicken and cling, like hoisin or soy-based blends.

Is tofu stir fry healthy?

Absolutely. A well-made tofu stir fry —especially one loaded with vegetables like broccoli—is a balanced, nutrient-dense meal. Our garlic ginger Tofu Broccoli Stir Fry is made with wholesome, clean ingredients that offer plant-based protein, healthy fats, and energizing carbs without any processed junk.

Is there a downside to eating tofu?

For most people, tofu is safe and healthy. Some individuals with soy allergies should avoid it, and it’s smart to choose non-GMO or organic tofu when possible. In large quantities, tofu's phytoestrogens may affect hormone levels, but eating it a few times a week—especially in dishes like Tofu Broccoli Stir Fry —is generally beneficial and well-balanced.

Is tofu better for you than eggs?

In many ways, yes. Tofu contains no cholesterol and less saturated fat than eggs. It’s also lower in calories and comes with the added benefit of fiber. If you're trying to cut down on animal products, tofu is a smart, heart-healthy swap. In a Tofu Broccoli Stir Fry , tofu gives you the same protein satisfaction, but with added nutrients and a lighter feel.

Easy Tofu Broccoli Stir Fry For A Crave-Worthy Dinner

Description

This vibrant tofu broccoli stir fry delivers crispy golden tofu and tender-crisp vegetables in a savory ginger sauce – making this broccoli tofu stir fry the perfect healthy weeknight dinner when you want something satisfying and delicious!

Ingredients

Scale

1 block (450g) extra firm tofu, pressed and drained
2 tsp cornstarch, divided
1 tsp garlic powder
1/2 tsp dry thyme
1/4 tsp salt and pepper
2 tsp neutral oil
1–2 cups broccoli florets, cut into bite size pieces

Stir Fry Sauce

1 tbsp hoisin sauce
2 tbsp soy sauce
1 tbsp sesame oil
1 tbsp maple syrup
1 tbsp rice wine vinegar or lime juice
3–4 cloves garlic, finely minced
1 inch fresh ginger, finely minced
1 tbsp sesame seeds, optional
1/4 cup water or vegetable broth

Cook Mode Prevent your screen from going dark

Instructions

Get everything ready first. Cube your tofu into bite-sized pieces and set aside where you can easily grab them.
Season the tofu. In an airtight container, mix 1 teaspoon cornstarch, garlic powder, dry thyme, salt, and pepper. Add your tofu cubes, seal the container, and give it a gentle shake until every piece gets coated evenly.
Make your sauce. In a small bowl, whisk together all your stir fry sauce ingredients including the remaining 1 teaspoon cornstarch. Whisk really well – you want zero lumps hiding in there.
Sear the tofu. Heat a large skillet over medium-high heat, then add oil and let it warm for about a minute. Add tofu pieces in a single layer and resist the urge to move them around. Let them cook undisturbed for 3 minutes until golden, then flip and cook another 3 minutes until beautifully seared on both sides.
Add the broccoli. Toss broccoli into the pan and stir frequently to cook evenly. You'll see the florets turn that gorgeous bright green color and the stalks start to lighten up – that's your cue they're getting tender.

Bring it all together. Pour your sauce over everything and stir constantly, making sure every piece of tofu and broccoli gets coated. Watch as the sauce thickens and becomes glossy, about 1-2 minutes. Once it reaches that perfect consistency, remove from heat and serve immediately while everything's hot and crispy.

Notes

Don't skip pressing your tofu – this step removes excess water so you get crispy edges instead of soggy cubes. How much water comes out depends on your tofu's firmness, the brand, and how long you press it. Want to save time? Grab super firm tofu instead of extra firm – it needs way less pressing.

Keep your heat at medium-high throughout the cooking process. I know it's tempting to turn it down when things start sizzling, but low heat just steams your ingredients instead of giving them that beautiful sear. You want that satisfying crackle and golden color.

Get everything prepped before you start cooking. Trust me on this one – stir fry moves fast, and there's nothing worse than realizing you forgot to mince your garlic while your tofu is burning in the pan. Having everything measured, chopped, and ready to go makes the whole process smooth and stress-free, plus you'll get much better results.

Prep Time: 10 minutes
Cook Time: 20 minutes
Category: stir fry
Method: Stove Top
Cuisine: Chinese Inspired

Nutrition

Calories: 324kcal
Sugar: 6g
Sodium: 650mg
Fat: 15g
Saturated Fat: 2g
Unsaturated Fat: 12g
Trans Fat: 0g
Carbohydrates: 20g
Fiber: 4g
Protein: 18g
Cholesterol: 0mg