This tofu with broccoli and rice is the kind of dinner you can make on a Tuesday with almost nothing in the fridge. Golden cubes of tofu, garlicky broccoli and a glossy soy-teriyaki sauce, all served over fluffy white rice. It takes about 30 minutes, uses one pan plus a pot for the rice, and costs a fraction of a takeout order.
If you’ve had soggy, bland tofu before, don’t give up on it yet. The secret is in how you prepare it, and I’ll show you exactly how to get crispy edges every time. You’ll also find four sauce variations and easy ways to push the protein even higher.
| Protein | Calories | Time | Protein Score |
|---|---|---|---|
| 32 g per serving | About 550 kcal | 30 min | C (5.8 g per 100 kcal) |
Why tofu is a great budget protein
Tofu is one of the cheapest ways to add protein to a meal, and a 14-ounce block feeds two people. It’s made from soybeans, so it’s a plant protein that contains all the essential amino acids your body needs. It also keeps for weeks in the fridge before you open it, which makes it an easy staple to keep on hand.
On its own, tofu tastes very mild. That’s actually its biggest advantage: it soaks up whatever sauce you cook it with. Once it’s crispy on the outside and coated in a sticky soy glaze, even people who say they don’t like tofu usually change their mind.
Extra-firm tofu has roughly 10–11 g of protein per 100 g, depending on the brand [1], so one block gives this recipe over 40 g of protein. A large analysis of 46 controlled trials found that eating soy protein lowered LDL cholesterol by a small but measurable amount, about 3–4% [2]. And like other high-protein meals, a protein-rich dinner tends to keep you fuller than a low-protein one [3].
Which tofu to buy
| Type | Texture | Best for |
|---|---|---|
| Silken or soft | Very delicate, like custard | Smoothies, sauces, desserts. Not for this recipe: it falls apart. |
| Firm | Holds its shape but still soft inside | Stir-fries and soups. Works here if you handle it gently. |
| Extra-firm | Dense and sturdy | The best choice for this recipe. It gets crispy and stays in cubes. |
Look for the block packed in water in the refrigerated section. Check the label: brands made with calcium sulfate are also a good source of calcium.
How to get crispy tofu every time
- Press it. Wrap the block in a clean kitchen towel, put something heavy on top (a pan with a few cans works) and leave it for 10–15 minutes. Less water means better browning.
- Cut even cubes. About ¾ inch (2 cm) so every piece cooks at the same speed.
- Use a light coating of cornstarch. 1 tablespoon tossed with the cubes gives a thin, crispy crust that the sauce sticks to. It’s optional, but it makes a big difference.
- Get the pan hot first. Heat the oil over medium-high until it shimmers before adding the tofu.
- Don’t move it too soon. Let each side cook for 2–3 minutes until golden before turning. If it sticks, it’s not ready yet.
- Add the sauce at the end. Sauce added too early makes the tofu soggy. Toss everything together for the last minute only.
Tofu with broccoli and rice recipe
This makes 2 generous servings. The recipe card lets you scale it up and switch between US and metric units.
Crispy Tofu with Broccoli and Rice
Ingredients
Method
- Cook the rice according to the package directions and keep it warm.
- Press the tofu for 10–15 minutes, pat it dry and cut it into ¾-inch (2 cm) cubes. Toss with the cornstarch and a pinch of salt and pepper.
- Heat 1 tbsp oil in a large nonstick pan over medium-high heat. Add the tofu in a single layer and cook for 8–10 minutes, turning every 2–3 minutes, until golden on all sides. Transfer to a plate.
- Add the remaining oil and the garlic to the same pan and cook for 30 seconds. Add the broccoli and 2 tbsp water and sauté for 4–5 minutes, until bright green and just tender.
- Return the tofu to the pan, add the soy sauce and teriyaki sauce and toss for 1 minute until everything is glazed.
- Serve over the rice.
Notes
4 sauce variations
The soy-teriyaki sauce in the recipe is the classic version. When I want something different, I swap it for one of these. Each amount is for the whole recipe.
| Sauce | Mix together | Tastes like |
|---|---|---|
| Classic soy-teriyaki | 2 tbsp low-sodium soy sauce + 1 tbsp teriyaki sauce | Sweet, salty and glossy |
| Garlic-ginger | 2 tbsp low-sodium soy sauce, 1 tsp grated ginger, 1 extra garlic clove, 1 tsp sesame oil | Fresh and aromatic |
| Sweet chili | 2 tbsp sweet chili sauce, 1 tbsp soy sauce, juice of ½ lime | Sweet with a little heat |
| Peanut | 1½ tbsp peanut butter, 1 tbsp soy sauce, 1 tsp honey, 2–3 tbsp warm water | Creamy and nutty (adds about 4 g protein per serving) |
Tip: soy sauce is salty, so use a low-sodium version and taste before adding any extra salt.
How to make it even higher in protein
At 32 g per serving this is already a solid meal, but tofu dishes are easy to boost. Here are the add-ins that work best:
| Add | Amount (whole recipe) | Extra protein per serving |
|---|---|---|
| Shelled edamame | 1 cup, added with the broccoli | About 9 g |
| Extra tofu | Use a 16-oz block instead of 14 oz | About 3 g |
| Scrambled egg | 2 eggs, cooked in the pan before the broccoli | About 6 g |
| Sesame seeds or peanuts | 2 tbsp, sprinkled on top | About 2 g |
Swapping half the white rice for quinoa also adds a few grams of protein and some extra fiber.
Meal prep and storage
- Fridge: cool the leftovers quickly and refrigerate them within 2 hours. Eat them within 3–4 days [4].
- Keep the rice separate if you can, so it doesn’t absorb all the sauce.
- Reheat: warm it in a hot skillet for a few minutes to bring back some crispiness, or microwave it covered with a splash of water until steaming hot (165°F / 74°C) [4].
- Freezer: cooked tofu turns chewier and more spongy after freezing. Some people love that texture; if you don’t, it’s better fresh.
This is an easy one to add to a weekly high-protein meal prep, especially if you want a meat-free day.
Common mistakes to avoid
- Skipping the pressing. Wet tofu steams instead of browning and never gets crispy.
- Overcrowding the pan. Cook the tofu in two batches if your pan is small.
- Overcooking the broccoli. It should be bright green and still a little crisp. 4–5 minutes is usually enough.
- Adding too much sauce. A little goes a long way. You want the tofu glazed, not swimming.
Frequently asked questions
Do I have to press tofu?
For crispy tofu, yes. Pressing removes water so the outside can brown. If you’re short on time, press it for just 5 minutes and pat it very dry with paper towels.
Can I make this in the air fryer?
Yes. Toss the tofu cubes with the cornstarch and 1 tsp oil and air fry at 400°F (200°C) for 12–15 minutes, shaking halfway. Then toss them with the sautéed broccoli and sauce in a pan.
How much protein is in tofu with broccoli and rice?
About 32 g per serving with a 14-oz block of extra-firm tofu. Adding a cup of edamame brings it to roughly 41 g.
Can I use frozen broccoli?
Yes. Add it straight from frozen and cook a couple of minutes longer, until any extra water has evaporated.
Is this recipe vegan?
Yes, as long as your teriyaki sauce doesn’t contain honey. Most store-bought teriyaki sauces are vegan, but check the label.
Sources
- USDA Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
- Blanco Mejia S, Messina M, Li SS, et al. A Meta-Analysis of 46 Studies Identified by the FDA Demonstrates that Soy Protein Decreases Circulating LDL and Total Cholesterol Concentrations in Adults. J Nutr. 2019;149(6):968–981. PubMed
- Westerterp-Plantenga MS, Nieuwenhuizen A, Tomé D, Soenen S, Westerterp KR. Dietary protein, weight loss, and weight maintenance. Annu Rev Nutr. 2009;29:21–41. Annual Reviews
- USDA Food Safety and Inspection Service. Leftovers and Food Safety. fsis.usda.gov
This article is for general information and is not medical advice. Nutrition values are estimates and vary with the brand of tofu and sauces you use.