easy healthy dinner

15 Minute Tofu Stir Fry Recipe

This Tofu Stir Fry Recipe can be put together in just 15 minutes. It is my go to recipe at the end of the week! I use up any remaining vegetables in the fridge and dinner is ready faster than I could order delivery!

Chop, Chop, Chop… are you a fast chopper? If so, you may even be able to do this in less than 15 minutes! Sometimes we just need a fast and healthy dinner idea that can be thrown together so we can get a minute to relax! 

kid friendly recipe

This Clean Eating recipe for a 15-minute vegetable stir fry recipe is exactly that! I added some baked tofu (recipe to come) which does add some extra time to the recipe. 

stir fry vegetables

If you don’t have time to prepare the tofu, just skip that part and use fresh tofu. It will be more delicate, but more on that later…

The Secret to Perfect Stir Fry Vegetables

So there is actually one secret to perfect stir fry vegetables. Are you ready? Cut the vegetables into uniform pieces.

This way they will all cook evenly! No one wants a stir fry where the carrot is still crunchy while the broccoli is mushy and overcooked (trust me, no one wants to serve that either!). The best way to ensure the vegetables all cook at the same time is to cut them to the same size.

tofu stir fry

Some vegetables like celery will need to be added at the end of the stir fry since these will cook quicker and you will want to keep them bite-sized. Other than that, a tofu stir fry is easy!

How to Make Tofu Stir Fry Without it Falling Apart

Have you ever wondered how Asian restaurants are able to make tofu stir fry without having the tofu fall apart? Well, I have too! The first trick is to start with firm tofu.

When you go to the store, you will see several options for tofu. From silken to extra firm. Silken tofu is typically used in desserts and rarely for anything else since it falls apart easily.

Baked Tofu Picture

How to Make Baked Tofu

Extra firm is dense and holds its shape. It could be used in this recipe but it is a little too dense and dry for my preferences. I stick to the Firm tofu. If you can find the sprouted soybean tofu, that is an added bonus since it has extra nutrition! 

The second trick is to Bake the tofu first. This gives it a nice outer crust that holds the tofu together. It also helps any sauce stick to the tofu…and it’s delicious! Be sure to check out my post on: How to Bake Tofu in the Oven

The Secret Easy Stir Fry Sauce

So there is a secret in Asian cooking. When in doubt, use Oyster Sauce. If this is news to you, it may sound crazy! 

But so many Asian dishes use Oyster sauce. In fact, once you taste it, you will start to notice it in a lot of the dishes you already eat. It is salty so you won’t even need to add salt to your dish.

tofu stir fry

It is low on the food-map for those concerned with that and yes, Oyster Sauce is considered Clean Eating. So it’s perfect for almost everyone!

How to Make Tofu Stir Fry – Clean Eating Recipe

If you are using fresh tofu (not baked tofu – fresh would be straight from the container). Drain it, cut the tofu to square pieces and place the squares on a dishcloth to drain while you chop the vegetables. 

vegetable stir fry

Chop the vegetables into bite-sized, uniform pieces. In this recipe, we used mushrooms, red bell peppers, and zucchini but feel free to use whatever vegetables you have on hand. 

Putting it all Together

Start by heating 3 Tablespoons of oil in a large pot or saute pan. Add vegetables and stir fry for about 5-10 minutes or until your desired doneness. Add 3 Tablespoons of Oyster Sauce and mix it evenly into the vegetables. Taste the vegetables and add more Oyster Sauce, as needed. Gently mix in the tofu and serve!

Are you serving this to Guests? Or perhaps your family is looking for something sweet after tofu. Consider these recipes for dessert!

        Quick and Easy Homemade Applesauce

        Clean Eating Strawberry Muffins

        Healthy Zucchini Banana Muffins with Flax

        Homemade Chocolate Peanut Butter Cups

       Blueberry Banana Muffins

easy healthy dinner
5 from 4 votes
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15 Minute Tofu Stir Fry

This 15-minute Tofu Stir Fry is fast and simple! Use any vegetables you have on hand and get dinner on the table in 15 minutes! 

Course Main Course
Cuisine Japanese
Keyword Tofu Stir Fry Recipe
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 4
Calories 205 kcal

Ingredients

  • 3 Tablespoons Olive Oil
  • 14 Ounces Tofu Extra Firm
  • 1 Cup Mushrooms Chopped
  • 1 Cup Red Bell Pepper Diced
  • 1 Cup Zucchini Diced
  • 3 Tablespoons Oyster Sauce + More Per Taste

Instructions

  1. Heat the Olive oil in a large pot or saute pan

  2. Add the Mushrooms, Bell Pepper and Zucchini to pan

  3. Saute the vegetables for 5-10 minutes or until desired doneness

  4. Add 3 Tablespoons of Oyster Sauce and mix evenly. Taste a vegetable and add more Oyster Sauce as needed

  5. Gently mix in the tofu. Be gentle or the tofu will crumble

  6. Serve and Enjoy!

Nutrition Facts
15 Minute Tofu Stir Fry
Amount Per Serving
Calories 205 Calories from Fat 135
% Daily Value*
Total Fat 15g 23%
Saturated Fat 1g 5%
Sodium 378mg 16%
Potassium 235mg 7%
Total Carbohydrates 7g 2%
Dietary Fiber 2g 8%
Sugars 3g
Protein 10g 20%
Vitamin A 24.6%
Vitamin C 65%
Calcium 13.6%
Iron 9.1%
* Percent Daily Values are based on a 2000 calorie diet.
Tofu Stir Fry picture compilation

38 Comments

  • Lisa April 18, 2019 at 8:41 pm

    I have never tried tofu! Maybe I should!

    Reply
    • NaturalDeets April 18, 2019 at 8:43 pm

      Yes you should! 🙂

      Reply
  • Holly Bird April 18, 2019 at 8:43 pm

    I am not a huge tofu eater, but this recipe sounds good! I am going to give it a try Thank you!

    Reply
    • NaturalDeets April 18, 2019 at 9:19 pm

      You can also exclude the tofu and just make it a Veggie Stir Fry!

      Reply
  • Ramae April 19, 2019 at 2:28 am

    I used to eat so much tofu until my daughter turned up allergic to soy. It’s such a versatile food though since it absorbs flavors so easily. This recipe looks absolutely delicious. I’ve never heard of oyster sauce before!

    Reply
    • NaturalDeets April 23, 2019 at 3:22 am

      I know how that goes with food allergies! It always seems to be the foods we love most! You could just exclude the tofu in this recipe if you wanted to try it!

      Reply
  • Leigh Ann April 19, 2019 at 3:26 am

    I’m becoming more and more of a tofu eater. It really can be delicious!

    Reply
    • NaturalDeets April 26, 2019 at 1:14 am

      I’m glad to hear that you are starting to like it!

      Reply
  • Anonymous April 19, 2019 at 4:46 am

    Great post. I can’t to tofu but you make it look like a good idea LOL

    Reply
  • Paloma Cotton April 19, 2019 at 5:37 am

    I love stir fry so this immediately caught my attention. I have never tried tofu though, maybe I should soon!

    Reply
    • NaturalDeets April 19, 2019 at 8:44 pm

      Yes, you should try it! It might be easier to start with baked tofu because it has a crunchy outside 🙂

      Reply
  • Meagan April 19, 2019 at 2:09 pm

    This looks good! I’m not a huge fan of Tofu’s texture, but the flavors look great!

    Reply
  • Caitlin April 19, 2019 at 4:06 pm

    Ahh this looks awesome and I love tofu!! Now if I could just get my husband to try it…

    Reply
  • Heather April 19, 2019 at 4:59 pm

    I am going to try this a veggie stir fry. That sounds good!

    Reply
  • Anna April 19, 2019 at 7:50 pm


    This dish looks amazing! I am totally saving it for later! I like to cook tofu once a while

    Reply
    • NaturalDeets April 19, 2019 at 8:43 pm

      Awesome! Let me know how you like it!

      Reply
  • Carolina April 19, 2019 at 9:42 pm

    One of my kids likes tofu, the other one not so much. This recipe looks delicious, maybe I need to try this to see if the other son will like it.

    Reply
  • Janine April 19, 2019 at 10:44 pm

    Looks good! And I love anything that is easy and kid friendly!

    Reply
    • NaturalDeets April 23, 2019 at 3:21 am

      Exactly! 🙂

      Reply
  • Lina Thao April 19, 2019 at 11:53 pm

    I love tofu and I love oyster sauce even more! I was not aware oyster sauce was considered clean eating. I have stopped using it for some time but may just need to add it back. Thanks for sharing.

    Reply
    • NaturalDeets April 23, 2019 at 3:20 am

      Just make sure to read the ingredients in the oyster sauce. Sometimes they add High Fructose corn syrup but as long as there is none, it is clean!

      Reply
  • Sandi April 20, 2019 at 6:12 pm

    Yummy! Thanks for sharing.

    Reply
  • Erin April 20, 2019 at 7:55 pm


    Great tip about cutting the veggies uniformly. All those veggies look delicious 😋

    Reply
    • NaturalDeets April 23, 2019 at 3:18 am

      Thanks!

      Reply
  • Tricia Snow April 21, 2019 at 1:27 am

    Not a tofu fan but this makes me want to give it another try! Thank you for sharing!

    Reply
  • Michele April 21, 2019 at 1:56 am

    Gotta love a great stir fry! Thanks for the tip about oyster sauce…I’ve actually never tried it.

    Reply
    • NaturalDeets April 21, 2019 at 3:50 am

      Oyster sauce makes it so easy!

      Reply
  • Cindy April 21, 2019 at 2:42 pm

    I love stir fried veggies! So easy to prepare and good for me too. I’ll have to check out the oyster sauce!

    Reply
    • NaturalDeets April 23, 2019 at 3:18 am

      It is really easy!!

      Reply
  • Tiffany April 21, 2019 at 4:27 pm

    Always want to try cooking with tofu but the recipes look so daunting. This one might be worth the try!

    Reply
    • NaturalDeets April 22, 2019 at 2:37 am

      This is definitely worth a try! I think you will agree that it is an easy one!

      Reply
  • Pauline April 22, 2019 at 11:06 pm

    I have never cooked with oyster sauce. I’ll have to try this.

    Reply
    • NaturalDeets April 23, 2019 at 3:18 am

      Once you try it, you’ll be hooked!

      Reply
  • Jennifer Morrison April 24, 2019 at 3:16 am


    This looks so very delicious! I love that although it is healthy, you can easily distinguish each item. I think my picky eaters would appreciate being able to discern which items are which. The flavor looks great! I will give it a try!

    Reply
    • NaturalDeets April 24, 2019 at 3:22 am

      Lol, yes picky eaters would definitely appreciate being able to pick things out! Hopefully, they will like it with the sauce though!

      Reply
  • T.M. Brown April 27, 2019 at 7:44 pm

    Yeah – as great as these pictures look, not sure I can convince my family to try tofu again. It didn’t go well the first few times. LOL.

    Reply
    • NaturalDeets May 1, 2019 at 1:46 pm

      Lol, baked tofu is generally a good way to start with tofu!!

      Reply
  • Angela Greven | Mean Green Chef April 30, 2019 at 4:38 pm


    I love how east stir fry is and surprisingly I love tofu too! This looks delish with cooked up with oyster sauce, thanks so much for sharing! 🤗

    Reply

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