20-Minute Tofu Stir-Fry

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Chopsticks resting on a big bowl of our Tofu Stir Fry for a quick lunch

Does anyone else feel like lunch-time hunger strikes out of nowhere, but you’re so focused on work or life that you just need something fast to satisfy your cravings (me, like every day)?

Look no further than this delicious nourishing, flavorful stir-fry to help power you through your day. Plus, it’s packed with veggies, protein, and fiber and takes just 20 minutes to prepare. Let me show you how!

Wood cutting board with ingredients for making our 20-Minute Tofu Stir Fry recipe

Origin of Stir-Frying

It’s thought that the cooking method of stir-frying originated in China. Traditionally, stir-fries are cooked in a wok with a small amount of hot oil and continuously stirred. But since we don’t have a wok (and chances are you don’t either), we used a cast iron skillet for this recipe.

You can take a deeper dive into the history of stir-frying here.

How to Make This Tofu Stir-Fry

To start, the tofu is briefly marinated to provide flavor, then cooked to perfection (option to crumble the tofu for extra speedy cooking!).

A bowl of cooked tofu for adding to our delicious plant-based meal

Next, the veggies are sautéed until they’re tender but still have nice texture. We chose mushrooms, cabbage, and bell pepper this time, but the possibilities are endless!

Using a wooden spoon to stir vegetables for a quick Tofu Stir Fry

Then comes the cauliflower rice (well hello there, more veggies).

Cauliflower rice is really the coolest. You can read our tutorial on How to Make Cauliflower Rice or, if you are looking for something even quicker, many stores now carry a grab-and-go version (check the produce and/or frozen section). Alternatively, you could also substitute some pre-cooked grains to save even more time.

Lastly, add in the sauce and that’s really all it takes! Lunch or dinner on the table in about 20 minutes flat.

Big pan of tofu, riced cauliflower, and veggies for a delicious plant-based lunch

We hope this stir-fry is everything you have ever dreamed of! It’s:

Packed with veggies
& Incredibly delicious

If you’re into stir-fries, be sure to check out our 30-Minute Tempeh Stir-FryCauliflower Rice Stir-FryQuinoa “Fried Rice,” Almond Butter Tofu Stir-FryTofu that Tastes Good Stir-Fry, and the fan favorite General Tso’s Tofu Stir-Fry!

If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo #minimalistbaker on Instagram. Cheers, friends!

Using chopsticks to pick up a bite of Tofu Stir Fry for a quick grain-free meal

20-Minute Tofu Stir-Fry

A FLAVORFUL veggie-packed Tofu Stir-Fry that comes together in just 20 minutes! Gluten-free, plant-based, and perfect for weekdays. 
Author Minimalist Baker
Using chopsticks to grab a bite of our 20-Minute Tofu Stir Fry recipe
4.88 from 80 votes
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 2 (Servings)
Course Entrée
Cuisine Chinese-Inspired, Gluten-Free, Vegan
Freezer Friendly No
Does it keep? 3-4 Days




  • 1 cup extra firm tofu, pressed and crumbled or cubed*
  • 1 Tbsp coconut aminos
  • 1 tsp chili garlic sauce (optional)
  • 2 tsp sesame oil (if avoiding oil, sub water or use a non-stick pan)



  • 2 tsp sesame oil (if avoiding oil, sub water or use a non-stick pan)
  • 1 cup chopped shiitake mushrooms
  • 1 cup thinly sliced red cabbage
  • 1 cup thinly sliced red bell pepper
  • 2 cloves garlic, minced
  • 1/4 cup thinly sliced green onion
  • 1 Tbsp fresh minced ginger

FOR SERVING optional

  • Lime wedges
  • Fresh cilantro, chopped
  • Peanut sauce
  • Chili Garlic Sauce or Sriracha (we like Huy Fong Foods brand)


  • If you haven’t done so already, prepare cauliflower rice or cook grains such as white rice, brown rice, or quinoa (not included in prep/cook time as it’s ideal to use leftover grains or cauliflower rice).
  • Add cubed or crumbled tofu to a plate or shallow dish along with coconut aminos and chili garlic sauce (optional) and gently toss/stir to coat. Set aside to briefly marinate.
  • Next, prepare sauce by adding all ingredients to a mixing bowl and whisking to combine. Taste and adjust flavor as needed, adding more chili garlic sauce for heat, lime juice for acidity, maple syrup for sweetness, peanut butter to thicken, or coconut aminos for saltiness and depth of flavor. Set aside.
  • Heat a large rimmed skillet (or wok) over medium-high heat. Once hot, add sesame oil (or water) and marinated tofu (including any remaining coconut aminos) and cook until brown, gently flipping a few times to ensure even cooking. Remove from skillet and set aside.
  • Return the same skillet to medium-high heat. Once hot, add sesame oil, mushrooms, cabbage, and bell pepper and stir to sauté veggies. Cover and cook 2-3 minutes, stirring occasionally.
  • Next, add garlic, green onion, and ginger. Stir, cover, and cook for another 1-2 minutes.
  • Use a wooden spoon (or similar utensil) to move the veggies to one side of the pan. Add cauliflower rice (or cooked grains) to the other side of the pan. Cover and cook for 2 minutes or until slightly browned.
  • Return cooked tofu to the pan, add sauce, and stir-fry for a few minutes, tossing/stirring occasionally until sauce is well incorporated and all ingredients are hot.
  • Serve as is or garnish with lime wedges, freshly chopped cilantro, additional peanut sauce, and chili garlic sauce or sriracha (all optional). Best when fresh. Leftovers keep covered in the refrigerator up to 3-4 days. Reheat on the stovetop until hot.



*Crumbled tofu will cook faster than cubed.
*Prep time does not include prepping cauliflower rice or cooked grains. This is meant to be a quick lunch idea that requires those things to be prepped in advance to easily throw in a pan and cook.
*Our preferred method for cooking white rice is bringing 1 cup white rice and 2 cups water to a boil and then covering and simmering for ~20 minutes or until tender.
*Our preferred method for cooking quinoa is adding rinsed quinoa to a large saucepan and toasting over medium heat for 2 minutes. Add water and bring to a boil. Once boiling, reduce heat to a simmer, cover, and cook for 18 minutes or until water is absorbed and the quinoa is fluffy.
* If you want to prepare this dish partially in advance for even quicker results, you can chop veggies, press and cube tofu, make cauliflower rice (or cook grains), and/or prepare sauce up to 3 days prior.
*Nutrition information is a rough estimate calculated with lesser amount of coconut aminos and chili garlic sauce and without optional serving ingredients.

Nutrition (1 of 2 servings)

Serving: 1 servings Calories: 487 Carbohydrates: 36.2 g Protein: 26.9 g Fat: 27.8 g Saturated Fat: 4.6 g Sodium: 529 mg Potassium: 1235 mg Fiber: 9 g Sugar: 22.5 g

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  1. Lydia says

    I have made tofu once and it was terrible. I want to try this recipe and the tofu that tastes good recipe. My question about this recipe is why don’t you prepare the tofu the way you do in the tofu that tastes good recipe? Do you do any pressing and drying in this one. I didn’t know about that step so I just used the tofu the way it came out of the package.

    • Avatar for Dana @ Minimalist BakerSupport @ Minimalist Baker says

      Hi Lydia, Both methods are delicious! This recipe is a quicker method and it yields less firm tofu. Either way, we do still like to press the tofu for best texture.