Name: Quick One Pan Tofu Stir Fry Recipe
Prep time: 25 min
Cook time: 15 min
Total time: 40 min
Cuisine: Asian
Ingredients: 14 ounce block extra-firm tofu; 2 tablespoons canola oil or other high smoke point oil; 1/4 cup chopped green onions; 2 cups baby spinach; 1/2 cup low sodium soy sauce or tamari for gluten free; 1/4 cup seasoned rice vinegar; 1/4 cup water; 3 large cloves garlic, minced; 2 tablespoons fresh grated ginger; 1 tablespoon sesame oil; 2 tablespoons pure maple syrup; 1 tablespoon cornstarch; cooked rice or noodles; hot sauce; sesame seeds

Jump to Recipe·5 from 12 reviews

If you’re anything like me and always on the lookout for a quick, healthy dinner that doesn’t sacrifice flavor, you’re going to love this Quick One Pan Tofu Stir Fry Recipe. It’s one of those dishes I keep in my rotation because it’s fast, delicious, and only uses one pan—hello, minimal cleanup! Plus, it’s packed with savory, garlicky sauce and that satisfying crunch from pan-fried tofu and fresh greens. Trust me, once you try this, you’ll be making it again and again.

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Why This Recipe Works

Effortless Cleanup: Using just one pan means way less washing up—win for busy weeknights!
Flavor-Packed Sauce: The garlic-ginger stir fry sauce is balanced with sweetness and umami, making every bite irresistible.
Perfect Tofu Texture: Pressing and pan-frying tofu until golden ensures it’s crispy on the outside and tender inside.
Versatile and Quick: The whole dish comes together in about 20 minutes—ideal for those ‘what’s for dinner?’ moments.

Quick One Pan Tofu Stir Fry, healthy tofu stir fry recipe, easy vegetarian dinner, quick weeknight stir fry, flavorful tofu stir fry - A light gray pan with a wooden handle holds small square pieces of tofu in a dark, shiny sauce mixed with bright green spinach leaves scattered evenly throughout. The tofu pieces are golden brown and smooth, sitting partly submerged in the thick sauce. Above the pan, to the right, a white bowl filled with white noodles is partially visible, and near the top of the image, a small white bowl with chopped green onions rests on a white marbled surface. At the bottom right corner, fresh ginger root pieces are placed on the same white marbled texture. The overall setting is bright with soft lighting, emphasizing the rich colors and glossy textures of the dish. photo taken with an iphone --ar 2:3 --v 7

Ingredients & Why They Work

The ingredients in this Quick One Pan Tofu Stir Fry Recipe are simple yet carefully chosen to create a well-rounded, flavorful dish. Each component complements the other, with the tofu providing protein and texture, while the garlic-ginger sauce brings intense flavor depth.

Quick One Pan Tofu Stir Fry, healthy tofu stir fry recipe, easy vegetarian dinner, quick weeknight stir fry, flavorful tofu stir fry - Flat lay of a block of extra-firm tofu cut into cubes, fresh green onions sliced into rings, vibrant baby spinach leaves, peeled garlic cloves, a small pile of fresh grated ginger, a small bowl of dark soy sauce, a glass container of amber maple syrup, and golden sesame seeds beautifully arranged in clusters, placed on a white marble surface, photo taken with an iphone --ar 2:3 --v 7

Extra-firm tofu: This type holds up best to stir-frying and gets wonderfully crispy when pressed and pan-fried.
Canola oil (or other high smoke point oil): Essential for cooking at higher heat without burning, giving you that perfect sear on tofu.
Green onions: They add a mild oniony freshness and a pop of color to the dish.
Baby spinach: Wilts quickly, adds nutrients, and balances the richer sauce beautifully.
Low sodium soy sauce or tamari: Provides the savory umami base without overwhelming saltiness.
Seasoned rice vinegar: Adds a gentle tang that brightens up the stir fry.
Garlic and fresh grated ginger: These aromatics are must-haves to make the sauce pop with flavor.
Sesame oil: Just a little goes a long way to infuse a nutty aroma and taste.
Pure maple syrup: Balances acidity and saltiness with light sweetness—feel free to swap with agave syrup.
Cornstarch: Helps thicken the sauce so it clings perfectly to tofu and veggies.

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Note: You’ll find the complete list of ingredients, along with their exact measurements, in the printable recipe card at the bottom of this post.

Make It Your Way

I love making this Quick One Pan Tofu Stir Fry Recipe my own depending on what’s in season or what I have in the kitchen. It’s so adaptable! Feel free to swap out baby spinach for kale or bok choy or add whatever veggies you like. Play around with the sauce sweetness or heat level—you’ll find your perfect balance.

Spicy Kick: I sometimes add a splash of Sriracha or chili flakes to the sauce for a fiery twist that’s my go-to on cold nights.
Extra Veggies: Throw in bell peppers, carrots, or snap peas to bump up the color and crunch—perfect for a veggie-packed meal.
Gluten-Free: Swap soy sauce for tamari and use arrowroot starch instead of cornstarch, and you’re all set to enjoy gluten-free.

Step-by-Step: How I Make Quick One Pan Tofu Stir Fry Recipe

Step 1: Press and Prep the Tofu

First things first, get that tofu ready. I drain it and then wrap it in paper towels, pressing down with a heavy pan for about 10-15 minutes if I have the time—this step is key to keeping it from turning mushy. Then, slice it into about ½-inch cubes. Patting it dry well means it can crisp up nicely in the pan, which is the texture we want here.

Step 2: Whisk Together the Sauce

While the tofu is pressing, I mix the stir fry sauce in a mason jar—it’s the easiest way! Add soy sauce, rice vinegar, water, minced garlic, grated ginger, sesame oil, maple syrup, and cornstarch. Screw on the lid and shake it up until it’s well combined. That way, the cornstarch dissolves perfectly, and it’s ready to go when the tofu’s cooked.

Step 3: Pan-Fry the Tofu Until Golden

Heat up your pan with the canola oil over medium-high heat. Once it’s hot, carefully add the tofu cubes, spreading them out in a single layer. This part’s important—don’t move them around too soon. Let each side get golden and crispy before flipping. Trust me, this patience pays off with that beautiful crust. I usually cook for about 3-4 minutes per side.

Step 4: Add Veggies and Stir in the Sauce

Once the tofu is perfectly golden, toss in the chopped green onions and baby spinach. Stir everything together for a couple minutes until the spinach just starts to wilt. Then reduce the heat to low-medium and pour in your stir fry sauce. Keep stirring constantly—that sauce thickens quickly! It should coat the tofu and veggies beautifully in a few minutes.

Step 5: Serve It Up

Serve this right away over steamed rice or your favorite noodles. I love sprinkling toasted sesame seeds on top and adding a drizzle of hot sauce if I want a little extra punch. The blend of textures and flavors makes it such a satisfying meal every time.

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Tips from My Kitchen

Don’t Rush Pressing Tofu: Even just 10 minutes of pressing improves texture, but if you forget, patting dry as much as possible still helps.
Use a Good Non-Stick Pan: It makes flipping tofu easier and helps that crisp golden color without sticking or breaking.
Keep Sauce Nearby: Prepare it in advance so you can add it to the pan right when tofu and veggies are ready, no waiting.
Stir Constantly Once Adding Sauce: Prevents the sauce from burning at the bottom and helps it thicken evenly.

How to Serve Quick One Pan Tofu Stir Fry Recipe

Quick One Pan Tofu Stir Fry, healthy tofu stir fry recipe, easy vegetarian dinner, quick weeknight stir fry, flavorful tofu stir fry - A white bowl is filled with thin white noodles forming the base layer. On top, there are medium-sized golden brown tofu cubes coated in a shiny dark brown sauce. Bright green chopped scallions and spinach leaves are mixed in with the tofu. White sesame seeds are sprinkled over the tofu pieces, adding texture and color contrast. Wooden chopsticks rest on the edge of the bowl over a white marbled surface in the background. Photo taken with an iphone --ar 2:3 --v 7

Garnishes

I always top this stir fry with toasted sesame seeds for a nutty crunch and sometimes a sprinkle of fresh cilantro if I have it on hand. A drizzle of chili oil or hot sauce brings extra warmth and a little sparkle to the plate, which I think really elevates the dish.

Side Dishes

This stir fry goes perfectly with steamed jasmine rice, brown rice, or even rice noodles for a gluten-free option. If you want to round out your meal, simple sides like miso soup or a fresh cucumber salad work beautifully without stealing the show.

Creative Ways to Present

For a fun twist at dinner parties, I like serving this stir fry in lettuce cups or inside baked sweet potatoes for a filling but slightly different presentation. You can also arrange it over a bed of quinoa or cauliflower rice if you want extra texture and nutrition.

Make Ahead and Storage

Storing Leftovers

Leftover Quick One Pan Tofu Stir Fry Recipe stores nicely in an airtight container in the fridge for up to 3 days. I recommend letting it cool completely before refrigerating to keep the tofu from getting mushy.

Freezing

I’ve frozen leftovers in portioned containers with decent results. The texture of the tofu changes slightly after freezing, becoming a little softer, but it still tastes great and makes for a quick meal on busy days.

Reheating

When reheating, I warm leftovers gently in a skillet over medium heat to revive the tofu’s crispiness and keep the sauce creamy. Microwaving works in a pinch but tends to soften the tofu too much for my taste.

FAQs

Can I use soft or silken tofu for this stir fry?

Soft or silken tofu isn’t ideal for stir frying because it breaks apart easily and can become mushy. For the best texture and crispy edges, extra-firm tofu is the way to go.
How do I prevent tofu from sticking to the pan?

Make sure to use a good quality non-stick skillet and plenty of oil. Let the tofu cook undisturbed for a few minutes before flipping or stirring. This helps build a crust that naturally releases from the pan.
Can I make the stir fry vegan and gluten-free?

Absolutely! Use tamari instead of soy sauce to keep it gluten-free, and verify your maple syrup or any sweetener is vegan-friendly. This recipe is naturally vegan from start to finish.
What can I substitute for cornstarch in the sauce?

You can swap cornstarch with arrowroot powder or tapioca starch to thicken the sauce if needed. Just keep the same amount for similar results.
Can I prepare this recipe ahead of time?

You can press and cube the tofu and make the sauce ahead, then quickly stir-fry everything when ready to serve. This saves you a bunch of time on busy days.

Final Thoughts

This Quick One Pan Tofu Stir Fry Recipe has really become one of my kitchen staples because it’s just so reliable—fast, tasty, and endlessly customizable. I hope you’ll try it and discover how easy it is to whip up a satisfying vegetarian meal that feels anything but boring. It’s like a little cozy hug on a plate, especially when topped with your favorite garnishes. Happy cooking, friend!