This tofu stir fry is cubes of crispy tofu with colorful vegetables in a honey garlic sauce. The perfect meatless main course that’s packed with protein and nutrients!

I find myself making stir fry almost every week, I often turn to pepper steak stir fry or chicken and broccoli stir fry. When I’m looking for a meat free alternative, I turn to this amazingly delicious tofu stir fry – you won’t miss the meat, I promise!

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Tofu stir fry with peppers, carrots and zucchini in honey garlic sauce.

I have to just say it: this tofu stir fry is my absolute favorite way to enjoy tofu! Tofu gets a bad rap sometimes, but when it’s prepared properly, it can be just as delicious and satisfying as other protein sources. I make this tofu stir fry for lunch almost every week now, it’s THAT good.

How do you make tofu stir fry?

The first step in this recipe is to cook your vegetables. I used a blend of zucchini, carrots and bell peppers for plenty of colors, flavors and textures. After the veggies are cooked, the tofu goes into the pan and gets cooked until browned and crispy. Mix your tofu and veggies with a sweet and savory honey garlic sauce, then dinner is served!

A pan of sauteed peppers, zucchini and carrots.

How do you press tofu?

This recipe calls for pressed tofu, which is simply tofu that’s been drained of all excess water. To press your tofu, cut the block into 1 inch thick slices and lay the slices on a few layers of paper towels on a plate or sheet pan. Cover the tofu with more paper towels, then place heavy objects on top such as canned vegetables or a frying pan. Let the tofu sit for at least 20 minutes for best results. Pressing the tofu concentrates the flavor and ensures that it won’t fall apart in the stir fry.

Cubes of crispy sauteed tofu in a skillet.

How do you make tofu crispy?

The tofu in this dish is irresistible, and that’s all thanks to the cornstarch coating. After you’ve pressed your tofu, coat it in cornstarch, then place it in a pan of hot oil for the best tofu you’ve ever tasted!

A p an of tofu stir fry with a spatula in it.

Tips for Tofu Stir Fry

  • This dish is best served immediately, as the crispy coating will start to soften on the tofu when it soaks up the sauce. That being said, the leftovers are still quite good, and this is a great recipe for meal prep.
  • You can cut your tofu as small or as large as you like, I typically cut mine into 1/2 inch cubes.
  • The honey garlic sauce can be prepared up to 3 days in advance.
  • Looking to cut carbs? Try serving this dish over cauliflower rice instead of traditional rice!

Tofu stir fry served over steamed rice.

Tofu Stir Fry Variations

There are so many different ways to customize this stir fry to your preferences.

  • Vegetables: You can use any mix of vegetables that you like, other great options are bok choy, mushrooms, snow peas, broccoli and green beans.
  • Nuts: I love adding nuts to this dish such as cashews or almonds.
  • Spice: Like your food hot and spicy? Try adding some crushed red pepper flakes or sriracha sauce.

Once you try this stir fry you won’t want to eat tofu any other way! It’s a little more work to press your tofu but the end results are well worth it.

More great stir fry recipes

5 from 38 votes

Tofu Stir Fry

AuthorSara Welch
Tofu stir fry with peppers, carrots and zucchini in honey garlic sauce.
This tofu stir fry is cubes of crispy tofu with colorful vegetables in a honey garlic sauce. The perfect meatless main course that's packed with protein and nutrients!
Prep Time30 minutes
Cook Time20 minutes
Total Time50 minutes
Course Main
Cuisine Asian
Serves 4


For the stir fry

  • 14 ounce block extra firm tofu
  • 2 tablespoons vegetable oil divided use
  • 1/2 cup carrots peeled and thinly sliced
  • 3/4 cup zucchini quartered and sliced
  • 3/4 cup bell peppers thinly sliced, I used red and yellow
  • 2 teaspoons garlic minced
  • 1 teaspoon ginger minced
  • salt and pepper to taste
  • 1/4 cup cornstarch
  • 3 tablespoons green onions sliced

For the sauce

  • 1/4 cup vegetable broth can also use chicken broth or water
  • 1/4 cup soy sauce
  • 3 tablespoons honey
  • 2 teaspoons cornstarch


  • Cut the tofu into 1 inch thick slices. Place a few layers of paper towels on a sheet pan or plate and put the tofu on top of the paper towels.
  • Place a few more layers of paper towels on top of the tofu, then use a heavy object to weigh the tofu down such as a frying pan or canned vegetables. Let the tofu sit for a minimum of 20 minutes.
  • After the tofu has been pressed, cut the tofu into 1/2 inch cubes and set aside.
  • Heat one teaspoon of the oil in a large pan over medium high heat. Add the carrots to the pan and cook for 4-5 minutes or until just tender. 
  • Add the zucchini and peppers to the pan and cook for an additional 4-5 minutes or until tender. 
  • Add the garlic, ginger, salt and pepper to the pan. Cook for an additional 30 seconds. Remove the vegetable mixture from the pan and place on a plate. Cover to keep warm.
  • Wipe out the pan with a paper towel. Sprinkle the 1/4 cup cornstarch over the tofu and toss to coat evenly.
  • Pour the remaining oil in the pan and place the tofu in the pan in a single layer. Cook for 3-4 minutes per side or until crispy and golden brown.
  • Drain any excess oil from the pan. Add the vegetables back into the pan with the tofu.
  • In a bowl whisk together the vegetable broth, honey and soy sauce. 
  • In a small bowl mix the 2 teaspoons of cornstarch with a tablespoon of cold water.
  • Pour the soy sauce mixture over the tofu and vegetables; cook for 30 seconds. 
  • Add the cornstarch and bring to a boil; cook for 1 more minute or until sauce has just started to thicken.
  • Sprinkle with green onions, then serve.


Calories: 229kcal | Carbohydrates: 29g | Protein: 9g | Fat: 9g | Saturated Fat: 6g | Sodium: 947mg | Potassium: 366mg | Fiber: 1g | Sugar: 16g | Vitamin A: 3670IU | Vitamin C: 42.1mg | Calcium: 49mg | Iron: 1.9mg

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5 from 38 votes (20 ratings without comment)

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Recipe Rating


  1. 5 stars
    This recipe was easy and absolutely delicious! I followed the recipe exactly and will do so again, no modifications needed at all! Thank you!!