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Teriyaki tofu bowl
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5 from 6 votes

Teriyaki Tofu

Teriyaki Tofu is sweet, tangy, and savory served on a bed of brown rice, with kale, edamame, snap peas, baby bell peppers, greens onions, and fresh pineapple, topped with homemade teriyaki sauce.
Prep Time10 minutes
Cook Time20 minutes
Total Time30 minutes
Course: Entrees
Cuisine: Asian
Diet: Diabetic, Gluten Free, Vegan, Vegetarian
Servings: 4 servings
Calories: 420kcal


Teriyaki Tofu

  • 14 ounces extra-firm tofu pressed

Homemade Teriyaki Sauuce

  • ½ cup Tamari or soy sauce
  • ¼ cup water
  • ½ cup fresh pineapple
  • 2 cloves garlic minced
  • 1 Tablespoon ginger minced
  • 2 Tablespoons rice vinegar
  • 1 Tablespoon arrowroot powder or corn starch
  • 1 Tablespoon sesame seeds

Other Bowl Ingredients

  • 1 bunch kale finely chopped
  • 1 bunch green onions chopped
  • 1 cup mame shelled edamame, cooked
  • 2 cups pineapples chopped
  • 6 baby bell peppers sliced into rings
  • 1 zucchini sliced lengthwise and then cut into bite-sized pieces
  • 2 cups snap peas raw or cooked

Brown Rice

  • 1 cup brown rice rinsed
  • 2 cups cold water
  • 1 teaspoon salt


  • Sesame seeds sprinkled
  • Homemade teriyaki sauce drizzled over the bowl


Tofu Marinade

  • Add all the ingredients except for the arrowroot powder to a blender.
  • Then, transfer it to a small saucepan and add the arrowroot powder.
  • Cook on medium heat, whisking the ingredients until the sauce comes to a low boil.
  • Whisk continuously until the sauce is thickened.
  • Put ¼ of the marinade at the bottom of a refrigerator-covered container when cool.
  • Add 2 slabs of tofu, cut into cubes (slabs for grilling), or cut into cubes for baking, sauting, or air frying if desired.
  • Add more marinade, repeat.
  • Place the remaining marinade in a squeeze bottle to use for dressing later.
  • Store covered in the refrigerator for up to one week.

Grilled Tofu

  • Preheat grill to 400 degrees or medium-low
  • Place marinated tofu slabs directly on the grill for 16 minutes, flipping every 4 minutes.
  • Remove and return to a container with extra marinade
  • When cool to the touch, slice into strips or cubes.

Sautéed Tofu

  • Using a large non-stick skillet, on medium-low, add tofu.
  • I use a little veggie broth to prevent any sticking.
  • Then, cook 4 minutes on each side, flipping 4 times.
  • If you use cubes instead of tofu strips or slabs, toss in the pan until all sides are browned. 

Baked Tofu

  • Follow the same pressing and marinating process. 
  • Then, preheat the oven to 400 degrees.
  • Place cut or uncut tofu on a silicone baking mat  or parchment paper
  • Cook for 15 minutes
  • Remove from oven and flip tofu over; cook for an additional 15 minutes. 

Air-Frying Tofu

  • Follow the same pressing and marinating process. 
  • Set air fryer temperature at 375 degrees
  • Cook 10-15 minutes, shaking the basket a couple of times through the cooking process.

Preparing the Bowl

  • Place a serving of brown rice in the base of a large shallow bowl
  • Then, add pineapple, kale, snap peas, green onions, zucchini, pineapple, and cooked mame.
  • Add teriyaki tofu strips or cubes on top
  • Drizzle with remaining dressing
  • Add the sesame seeds to make it pretty :)


  • Substitute quinoa or rice noodles instead of brown rice
  • Use your favorite bottled brand of teriyaki sauce
  • Use pickled onions instead of green onions.
  • Substitute already marinated teriyaki tofu from Trader Joe's or Whole Foods (in the refrigerator sections). Use your favorite vegetables like cucumbers, radishes, green onions, edamame, or pea pods.
  • Is it hot? Roast the other vegetables, or grill them with the tofu (if grilling).
  • For a quick and easy way to cook the other veggies, make the bowl with the raw vegetables and microwave for 2 minutes, cooking all the raw vegetables al dente.


Calories: 420kcal | Carbohydrates: 70g | Protein: 23g | Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: -3g | Trans Fat: 0.003g | Sodium: 2302mg | Potassium: 1090mg | Fiber: 10g | Sugar: 18g | Vitamin A: 5312IU | Vitamin C: 176mg | Calcium: 237mg | Iron: 6mg