Low Calorie Meal Prep Teriyaki Tofu and Broccoli – Simple, Fresh, and Satisfying

This teriyaki tofu and broccoli is the kind of meal prep that actually keeps you excited to eat your lunch. It’s light, flavorful, and comes together with basic ingredients you can find anywhere. The tofu gets crispy, the broccoli stays bright, and the sauce hits that sweet-savory spot without piling on calories.

You’ll get balanced protein, fiber, and freshness in every bite. If you’ve been looking for a make-ahead meal that doesn’t feel like a compromise, this is it.

Low Calorie Meal Prep Teriyaki Tofu and Broccoli - Simple, Fresh, and Satisfying

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Prep Time 15 minutes mins

Cook Time 20 minutes mins

Total Time 35 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

• Extra-firm tofu (2 blocks, 14 oz each), drained and pressed
• Broccoli (6–8 cups florets, about 2 large heads)
• Low-sodium soy sauce or tamari (1/3 cup)
• Water (1/2 cup, for sauce)
• Rice vinegar (2 tablespoons)
• Maple syrup or honey (1–2 tablespoons, to taste)
• Garlic (3–4 cloves, minced)
• Fresh ginger (1 tablespoon, grated)
• Cornstarch (2 teaspoons for sauce + 1 tablespoon for tofu)
• Toasted sesame oil (1 teaspoon)
• Neutral oil (1–2 tablespoons; avocado, canola, or olive oil)
• Sesame seeds (1 tablespoon, optional)
• Scallions (2–3, thinly sliced)
• Red pepper flakes or sriracha (optional, for heat)
• Cooked rice or cauliflower rice (optional, for serving)

Method

 

1. Press the tofu. Wrap tofu blocks in paper towels or a clean kitchen towel, set on a plate, and place something heavy on top for 15–20 minutes. This improves texture and helps them crisp.
2. Preheat and prep. Heat the oven to 400°F (205°C) or warm a large nonstick pan. Line a sheet pan with parchment if baking. Cut pressed tofu into 1-inch cubes. Cut broccoli into bite-size florets.
3. Coat the tofu lightly. Toss tofu with 1 tablespoon neutral oil, a pinch of salt, and 1 tablespoon cornstarch until evenly coated. This gives the tofu a light crust without deep frying.
4. Crisp the tofu. Bake on the sheet pan for 20–25 minutes, flipping once halfway, until golden and firm at the edges. Or pan-sear in batches over medium-high heat, 3–4 minutes per side.
5. Steam or roast the broccoli. For the brightest color and lightest texture, steam broccoli for 3–4 minutes until crisp-tender. If you prefer deeper flavor, roast on a separate pan with a light spritz of oil and a pinch of salt for 12–15 minutes.
6. Make the lighter teriyaki sauce. In a small bowl, whisk 1/3 cup low-sodium soy sauce, 1/2 cup water, 2 tablespoons rice vinegar, 1–2 tablespoons maple syrup or honey, 2 teaspoons cornstarch, garlic, and ginger.
7. Thicken the sauce. Warm a large skillet over medium heat. Add the sauce and stir constantly until glossy and thickened, 2–3 minutes. Stir in 1 teaspoon toasted sesame oil. If it gets too thick, add a splash of water to loosen.
8. Combine. Add the crispy tofu and broccoli to the skillet. Toss gently to coat everything in the sauce. Taste and adjust with a splash more vinegar for brightness or a pinch of red pepper flakes for heat.
9. Portion for meal prep. Divide into 4–5 containers. Add cooked rice or cauliflower rice if you’d like, or keep it low-carb with just the tofu and broccoli. Top with scallions and sesame seeds.
10. Cool and store. Let containers cool uncovered for 15–20 minutes before sealing. This helps prevent sogginess.

What Makes This Special

Every bowl delivers big flavor for low calories, thanks to a smart, light teriyaki sauce and lean plant protein. It’s quick to prep and easy to scale for the week.

You also get a satisfying mix of textures: crisp tofu edges, tender broccoli, and glossy sauce. It reheats beautifully, which is a must for meal prep. Plus, you control the sodium and sweetness, so it tastes clean and fresh—not heavy.

Shopping List

• Extra-firm tofu (2 blocks, 14 oz each), drained and pressed
• Broccoli (6–8 cups florets, about 2 large heads)
• Low-sodium soy sauce or tamari (1/3 cup)
• Water (1/2 cup, for sauce)
• Rice vinegar (2 tablespoons)
• Maple syrup or honey (1–2 tablespoons, to taste)
• Garlic (3–4 cloves, minced)
• Fresh ginger (1 tablespoon, grated)
• Cornstarch (2 teaspoons for sauce + 1 tablespoon for tofu)
• Toasted sesame oil (1 teaspoon)
• Neutral oil (1–2 tablespoons; avocado, canola, or olive oil)
• Sesame seeds (1 tablespoon, optional)
• Scallions (2–3, thinly sliced)
• Red pepper flakes or sriracha (optional, for heat)
• Cooked rice or cauliflower rice (optional, for serving)

Instructions

1. Press the tofu. Wrap tofu blocks in paper towels or a clean kitchen towel, set on a plate, and place something heavy on top for 15–20 minutes. This improves texture and helps them crisp.
2. Preheat and prep. Heat the oven to 400°F (205°C) or warm a large nonstick pan.

   Line a sheet pan with parchment if baking. Cut pressed tofu into 1-inch cubes. Cut broccoli into bite-size florets.

3. Coat the tofu lightly. Toss tofu with 1 tablespoon neutral oil, a pinch of salt, and 1 tablespoon cornstarch until evenly coated.

   This gives the tofu a light crust without deep frying.

4. Crisp the tofu. Bake on the sheet pan for 20–25 minutes, flipping once halfway, until golden and firm at the edges. Or pan-sear in batches over medium-high heat, 3–4 minutes per side.
5. Steam or roast the broccoli. For the brightest color and lightest texture, steam broccoli for 3–4 minutes until crisp-tender. If you prefer deeper flavor, roast on a separate pan with a light spritz of oil and a pinch of salt for 12–15 minutes.
6. Make the lighter teriyaki sauce. In a small bowl, whisk 1/3 cup low-sodium soy sauce, 1/2 cup water, 2 tablespoons rice vinegar, 1–2 tablespoons maple syrup or honey, 2 teaspoons cornstarch, garlic, and ginger.
7. Thicken the sauce. Warm a large skillet over medium heat.

   Add the sauce and stir constantly until glossy and thickened, 2–3 minutes. Stir in 1 teaspoon toasted sesame oil. If it gets too thick, add a splash of water to loosen.

8. Combine. Add the crispy tofu and broccoli to the skillet.

   Toss gently to coat everything in the sauce. Taste and adjust with a splash more vinegar for brightness or a pinch of red pepper flakes for heat.

9. Portion for meal prep. Divide into 4–5 containers. Add cooked rice or cauliflower rice if you’d like, or keep it low-carb with just the tofu and broccoli.

   Top with scallions and sesame seeds.

10. Cool and store. Let containers cool uncovered for 15–20 minutes before sealing. This helps prevent sogginess.

How to Store

Refrigerator: Store in airtight containers for up to 4 days. Keep rice separate if you want the tofu to stay crisp.

Freezer: You can freeze for up to 2 months, but the tofu will soften slightly.

Freeze without the scallions and sesame seeds; add those after reheating.

Reheating: Microwave 1–2 minutes, stirring halfway. For best texture, reheat the tofu and broccoli in a skillet with a splash of water or soy sauce until just warmed.

Health Benefits

• High in plant protein: Tofu provides complete protein with minimal saturated fat, making it ideal for muscle maintenance and appetite control.
• Low calorie, nutrient dense: Broccoli brings fiber, vitamin C, vitamin K, and antioxidants while keeping calories in check.
• Heart-friendly: A lighter sauce and low-sodium soy keep salt and sugar reasonable without losing flavor.
• Blood sugar friendly: Protein and fiber slow digestion and help manage energy levels throughout the day.

What Not to Do

• Don’t skip pressing the tofu. Excess moisture prevents crisping and dilutes the sauce.
• Don’t drown it in sauce. You want a glossy coat, not a soup. Too much sauce can spike calories and make reheating soggy.
• Don’t overcook the broccoli. Limp broccoli loses color, nutrients, and texture.

  Aim for crisp-tender.

• Don’t forget to cool before sealing. Trapped steam can make everything watery.
• Don’t use regular soy sauce without adjusting. It can be very salty. If that’s all you have, dilute with water and balance with a bit more vinegar.

Alternatives

• Protein swaps: Use tempeh, seitan, or chickpeas. For non-vegetarian options, shrimp or chicken breast work well with the same sauce.
• Veggie variations: Try snap peas, bell peppers, mushrooms, or bok choy.

  Keep total volume similar so the sauce ratio holds.

• Sauce tweaks: Add orange zest and a splash of juice for citrus teriyaki, or a teaspoon of miso for depth.
• Lower carb base: Serve over cauliflower rice, zucchini noodles, or a shredded cabbage salad.
• Gluten-free: Use tamari or coconut aminos and confirm cornstarch is certified GF if needed.
• No added sugar: Skip the sweetener and rely on the ginger, garlic, and a touch more vinegar. Or use a zero-calorie sweetener if you prefer.

FAQ

How many calories are in a serving?

With the sauce kept light and no added rice, a serving lands around 250–320 calories, depending on portion size and how much sweetener you use. Adding 1/2 cup cooked rice bumps it by roughly 100 calories.

Can I make the tofu extra crispy?

Yes.

Press thoroughly, use the cornstarch coating, and bake on a metal rack over your sheet pan for more airflow. You can also air-fry at 390°F (200°C) for 12–15 minutes, shaking halfway.

What if I only have frozen broccoli?

Use it. Steam from frozen just until tender and drain well before tossing with the sauce.

Avoid roasting frozen florets unless you pre-thaw and pat dry to prevent sogginess.

Is the sauce sweet?

It’s gently sweet, not sticky-sweet. Start with 1 tablespoon of maple syrup or honey, then taste and adjust. You can also add a splash more vinegar for brightness instead of extra sugar.

How do I keep the tofu from sticking to the pan?

Use parchment paper or a well-seasoned nonstick surface, and don’t move the tofu too early—let it form a crust before flipping.

A light oil coating helps too.

Can I prep the sauce ahead?

Absolutely. Whisk it and store it in the fridge for up to 5 days. Whisk again before heating because the cornstarch settles.

What’s the best way to pack this for work?

Pack tofu and broccoli together and keep rice separate if you’re using it.

Add scallions and sesame seeds after reheating for a fresher finish.

Can I reduce sodium further?

Use half low-sodium soy and half water, add more garlic and ginger, and finish with a squeeze of lemon or rice vinegar. Acid boosts flavor without more salt.

Final Thoughts

Low Calorie Meal Prep Teriyaki Tofu and Broccoli is a practical, tasty way to keep lunch simple and satisfying. It’s easy to customize, stores well, and gives you a clean, balanced bowl without extra fuss.

Make a batch on Sunday, and you’re set for the week with something you’ll actually look forward to eating. Keep the sauce light, the broccoli crisp, and the tofu golden—you’ll nail it every time.