Low Calorie Meal Prep Teriyaki Tofu With Veggies – Simple, Flavorful, and Satisfying

This is the kind of meal prep that makes weekday eating feel easy. Teriyaki tofu with colorful veggies hits that sweet spot of light, filling, and full of flavor. You get tender, crispy-edged tofu, glossy vegetables, and a savory-sweet sauce that tastes like takeout but is lighter and fresher.

It’s easy to scale up, packs well for lunch, and reheats beautifully. If you’re trying to eat more plants without sacrificing taste, this is a great place to start.

Low Calorie Meal Prep Teriyaki Tofu With Veggies - Simple, Flavorful, and Satisfying

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Prep Time 15 minutes mins

Cook Time 25 minutes mins

Total Time 40 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

• 14–16 oz extra-firm tofu (drained and pressed)
• 1 tablespoon cornstarch (for coating tofu)
• 1 tablespoon neutral oil (avocado, canola, or light olive oil)
• 2 cups broccoli florets
• 1 red bell pepper (sliced)
• 1 cup snap peas or green beans
• 1 medium carrot (thinly sliced)
• 2–3 green onions (sliced, whites and greens separated)
• Sesame seeds (for garnish, optional)
• Cooked base (optional): 2–3 cups cauliflower rice, brown rice, or quinoa if you want more volume
• 1/4 cup low-sodium soy sauce or tamari
• 2 tablespoons water
• 1 tablespoon rice vinegar
• 1–2 tablespoons maple syrup or honey (start with 1 for lower calories, adjust to taste)
• 1 teaspoon toasted sesame oil
• 2 cloves garlic (minced)
• 1 teaspoon fresh ginger (grated) or 1/2 teaspoon ground ginger
• 1 tablespoon cornstarch (to thicken)
• Red pepper flakes (pinch, optional)

Method

 

1. Press the tofu: Wrap the tofu block in a clean towel and place a heavy skillet or books on top for 15–20 minutes. This removes excess moisture so it crisps better.
2. Make the sauce: In a small bowl, whisk soy sauce, water, rice vinegar, maple syrup or honey, sesame oil, garlic, ginger, cornstarch, and red pepper flakes if using. Set aside. Stir again just before using.
3. Prep the veggies: Cut broccoli into bite-size florets, slice pepper and carrot, and trim snap peas. Keep them similar in size so they cook evenly.
4. Cube and coat the tofu: Cut pressed tofu into 3/4-inch cubes. Toss with 1 tablespoon cornstarch and a pinch of salt until lightly coated.
5. Crisp the tofu: Heat a large nonstick skillet over medium-high heat. Add the neutral oil, then tofu in a single layer. Cook 8–10 minutes, turning occasionally, until golden on most sides. Remove to a plate.
6. Stir-fry the veggies: In the same pan, add a splash of water if dry. Add broccoli and carrots first and cook 3 minutes. Add bell pepper, snap peas, and the white parts of the green onions. Stir-fry 2–3 more minutes until tender-crisp.
7. Combine with sauce: Lower the heat to medium. Return tofu to the pan. Give the sauce a final whisk and pour it in. Stir gently for 1–2 minutes until glossy and thickened, coating the tofu and veggies.
8. Finish and garnish: Remove from heat. Sprinkle with sesame seeds and the green onion tops.
9. Portion for meal prep: Divide among 3–4 containers. If using a base like cauliflower rice or brown rice, portion that first, then add the tofu and veggies on top.

What Makes This Special

• Light but satisfying: High-protein tofu and fiber-rich veggies keep you full on fewer calories.
• Meal-prep friendly: It holds up well for 3–4 days and doesn’t get soggy if you follow a few simple steps.
• Balanced flavors: A homemade teriyaki sauce that’s sweet, salty, and a little gingery without being heavy.
• Customizable: Swap veggies based on what’s in season or what’s already in your fridge.
• Budget-friendly: Tofu, frozen veggies, and pantry staples keep costs low.

What You’ll Need

• 14–16 oz extra-firm tofu (drained and pressed)
• 1 tablespoon cornstarch (for coating tofu)
• 1 tablespoon neutral oil (avocado, canola, or light olive oil)
• 2 cups broccoli florets
• 1 red bell pepper (sliced)
• 1 cup snap peas or green beans
• 1 medium carrot (thinly sliced)
• 2–3 green onions (sliced, whites and greens separated)
• Sesame seeds (for garnish, optional)
• Cooked base (optional): 2–3 cups cauliflower rice, brown rice, or quinoa if you want more volume

For the lighter teriyaki sauce:

• 1/4 cup low-sodium soy sauce or tamari
• 2 tablespoons water
• 1 tablespoon rice vinegar
• 1–2 tablespoons maple syrup or honey (start with 1 for lower calories, adjust to taste)
• 1 teaspoon toasted sesame oil
• 2 cloves garlic (minced)
• 1 teaspoon fresh ginger (grated) or 1/2 teaspoon ground ginger
• 1 tablespoon cornstarch (to thicken)
• Red pepper flakes (pinch, optional)

Instructions

1. Press the tofu: Wrap the tofu block in a clean towel and place a heavy skillet or books on top for 15–20 minutes. This removes excess moisture so it crisps better.
2. Make the sauce: In a small bowl, whisk soy sauce, water, rice vinegar, maple syrup or honey, sesame oil, garlic, ginger, cornstarch, and red pepper flakes if using.

   Set aside. Stir again just before using.

3. Prep the veggies: Cut broccoli into bite-size florets, slice pepper and carrot, and trim snap peas. Keep them similar in size so they cook evenly.
4. Cube and coat the tofu: Cut pressed tofu into 3/4-inch cubes.

   Toss with 1 tablespoon cornstarch and a pinch of salt until lightly coated.

5. Crisp the tofu: Heat a large nonstick skillet over medium-high heat. Add the neutral oil, then tofu in a single layer. Cook 8–10 minutes, turning occasionally, until golden on most sides.

   Remove to a plate.

6. Stir-fry the veggies: In the same pan, add a splash of water if dry. Add broccoli and carrots first and cook 3 minutes. Add bell pepper, snap peas, and the white parts of the green onions.

   Stir-fry 2–3 more minutes until tender-crisp.

7. Combine with sauce: Lower the heat to medium. Return tofu to the pan. Give the sauce a final whisk and pour it in.

   Stir gently for 1–2 minutes until glossy and thickened, coating the tofu and veggies.

8. Finish and garnish: Remove from heat. Sprinkle with sesame seeds and the green onion tops.
9. Portion for meal prep: Divide among 3–4 containers. If using a base like cauliflower rice or brown rice, portion that first, then add the tofu and veggies on top.

How to Store

• Fridge: Store in airtight containers for up to 4 days.

  Let it cool slightly before sealing to prevent condensation.

• Freezer: You can freeze it for up to 2 months, but the veggies will soften. For best texture, freeze the tofu and sauce, then add fresh veggies when reheating.
• Reheating: Microwave 1–2 minutes, stirring halfway. Or reheat in a skillet over medium heat with a splash of water to loosen the sauce.
• Keep it crisp: If you love crisp tofu, store tofu and veggies separately and combine after reheating.

Health Benefits

• High in protein, low in calories: Tofu delivers plant-based protein with fewer calories than many meat options, helping with satiety and weight goals.
• Fiber-rich vegetables: Broccoli, peppers, and snap peas add fiber for gut health, steady energy, and a fuller feeling.
• Lower sodium and sugar: Using low-sodium soy sauce and modest sweetener keeps the sauce lighter than most bottled teriyaki.
• Healthy fats in check: Minimal oil and a small amount of sesame oil for flavor support heart health without piling on calories.
• Micronutrient-packed: You’ll get vitamin C, vitamin A, folate, potassium, and iron from the veggie mix and tofu.

Pitfalls to Watch Out For

• Watery tofu: Skipping the pressing step leads to soft, spongy tofu that won’t brown well.
• Overcooked veggies: Cook until tender-crisp.

  Overdoing it makes them dull and soggy when reheated.

• Salty sauce: Soy sauce brands vary. Taste the sauce before adding and adjust with water or a splash more vinegar.
• Sticky pan: Use a well-seasoned nonstick or a stainless pan heated properly. Don’t move the tofu too soon; let it sear before flipping.
• Too sweet: Start with less sweetener, then adjust at the end if needed.

  You can always add, but you can’t take it out.

Alternatives

• Protein swaps: Tempeh, edamame, or seitan work well. Chicken breast is an option if you’re not fully plant-based.
• Veggie swaps: Try mushrooms, zucchini, cabbage, asparagus, or frozen stir-fry blends for convenience.
• Gluten-free: Use tamari or coconut aminos and a certified gluten-free cornstarch.
• No cornstarch: Arrowroot or potato starch can replace cornstarch in both the tofu coating and the sauce.
• Lower carb base: Serve over cauliflower rice or steamed shredded cabbage instead of grains.
• Extra heat: Add sriracha, gochujang, or more red pepper flakes to the sauce.
• Crisp without oil: Air fry tofu at 390°F (200°C) for 12–15 minutes, shaking halfway, after coating with cornstarch.

FAQ

How many servings does this make?

It typically makes 3–4 portions, depending on your appetite and whether you add a base like rice or cauliflower rice.

Can I use pre-pressed tofu?

Yes. Super-firm or pre-pressed tofu works great and saves time.

You may not need to press it at all—just pat it dry and proceed.

What if I don’t have fresh ginger?

Use 1/2 teaspoon ground ginger. The flavor is slightly different but still tasty and fragrant.

Can I use bottled teriyaki sauce?

You can, but many store-bought sauces are higher in sugar and sodium. If you use one, dilute with water and add fresh garlic and ginger to brighten it up.

How do I keep calories low without losing flavor?

Keep the oil minimal, use low-sodium soy sauce, and rely on aromatics like garlic and ginger.

Add acidity (rice vinegar) to balance sweetness without extra sugar.

Will the tofu stay crispy?

It will soften after storing, but good searing helps. For best results, store tofu separately and reheat it in a skillet or air fryer before combining with the veggies and sauce.

Is this good for weight loss?

It can be. It’s high in protein and fiber, low in calories, and easy to portion.

Pair it with a lower-calorie base like cauliflower rice for a bigger, more filling meal.

Can I make it nut-free and sesame-free?

Yes. Skip the sesame oil and seeds. The dish will still be flavorful thanks to the garlic, ginger, and soy sauce.

What’s the best way to reheat at work?

Microwave in 45–60 second bursts, stirring between rounds.

If the sauce thickens too much, add a teaspoon of water.

Can I double the recipe?

Absolutely. Cook the tofu in batches so it browns properly, and use a large skillet or wok for the veggies to avoid steaming.

Final Thoughts

This low calorie teriyaki tofu with veggies is a practical, tasty staple you can rely on during busy weeks. It’s flexible, budget-friendly, and easy to make ahead.

With a few smart tweaks, you get all the flavor of takeout in a lighter, cleaner package. Keep the ingredients on hand, and you’ll always have a fast, nourishing meal ready to go.