Healthy Dinner Broccoli Tofu Skillet

Name: Healthy Dinner Broccoli Tofu Skillet
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4 servings
Ingredients: 14 oz firm tofu, pressed and cubed; 2 cups broccoli florets; 1 red bell pepper, sliced; 2 tablespoons soy sauce; 1 tablespoon olive oil; 2 cloves garlic, minced; 1 teaspoon ginger, minced; Salt and pepper to taste; Cooked brown rice or quinoa for serving

Highlighted under: Healthy & Light

I absolutely love making this Healthy Dinner Broccoli Tofu Skillet on busy weeknights! It's a quick and nutritious option that comes together in just 30 minutes, making it perfect for anyone looking to eat well without spending hours in the kitchen. The combination of crispy tofu, vibrant broccoli, and savory sauce creates a delightful medley of flavors and textures. Plus, it's a fantastic way to sneak in some extra veggies, and I often serve it over brown rice or quinoa for added heartiness.

Created by

Olivia Hayes

Last updated on 2026-01-11T23:58:14.890Z

When I first tried making a broccoli tofu stir-fry, I was blown away by how simple and flavorful it could be. The key is to press the tofu before cooking; this helps it get that perfect crispy exterior while remaining soft inside. I like to marinate the tofu in a mix of soy sauce and garlic for added depth of flavor.

After many attempts, I discovered that slightly undercooking the broccoli maintains its vibrant color and crunch, making the dish not just healthy but visually appealing as well. This dish has become a regular at our dinner table, and I know you'll love it just as much!

        Why You Will Love This Recipe
        Crispy tofu that adds satisfying protein to the dish
Fresh broccoli packed with vitamins and minerals
Quick cooking time makes it a weeknight favorite

      

Preparation Tips for Tofu

Preparing tofu correctly is crucial for achieving that delightful crispy texture. Start by pressing the firm tofu for at least 15 minutes. This step removes excess moisture, which prevents the tofu from becoming soggy during cooking. Use a tofu press or wrap the tofu in paper towels and place a heavy object on top if you don't have a press. When cubing, aim for bite-sized pieces, about 1-inch thick, for even cooking and a satisfying texture.

Marinating the cubed tofu in soy sauce and minced garlic for at least 5 minutes deepens the flavor, allowing the tofu to absorb the savory notes. If you're looking to kick it up a notch, consider adding a splash of sesame oil or a pinch of chili flakes to the marinade for an extra zing. This simple step enhances the overall flavor profile and adds complexity without much extra effort.

Cooking the Vegetables

When it comes to sautéing the vegetables, using a large skillet allows for even cooking and browning. Heat the olive oil over medium-high heat until it shimmers but isn't smoking—this ensures the tofu gets a nice sear. Add the marinated tofu first and resist the urge to stir too often; let it sit for a couple of minutes to develop a golden crust before turning it to ensure crispiness.

Introducing the broccoli and bell pepper after cooking the tofu for about 8-10 minutes lets the veggies pick up some of those delicious flavors left in the pan. Sauté them for about 5 minutes, just until they are bright and tender-crisp, maintaining a vibrant color. If you prefer your broccoli softer, you can blanch it for a minute before adding it to the skillet.

Serving Suggestions

To serve this healthy skillet dish, consider a bed of cooked brown rice or quinoa, which not only adds heartiness but also complements the crunch of the vegetables and the chewiness of the tofu. You can create a well-rounded meal by incorporating additional toppings like sliced green onions, sesame seeds, or a sprinkle of chili flakes for heat. These additions not only enhance the visuals but also elevate the flavor.

This dish works well as leftovers too! Allow it to cool completely before transferring to an airtight container in the fridge where it can stay fresh for up to 3 days. When reheating, do so in a skillet over medium heat to retain that tasty texture rather than microwaving, which can make the tofu chewy. With these tips, you’ll enjoy this dish just as much the second time around!

Ingredients

Ingredients for Healthy Dinner Broccoli Tofu Skillet

14 oz firm tofu, pressed and cubed
2 cups broccoli florets
1 red bell pepper, sliced
2 tablespoons soy sauce
1 tablespoon olive oil
2 cloves garlic, minced
1 teaspoon ginger, minced
Salt and pepper to taste
Cooked brown rice or quinoa for serving

Instructions

Prepare the Tofu

Press the tofu for at least 15 minutes to remove excess moisture. Cube the tofu and marinate it in soy sauce and minced garlic for 5 minutes.

Cook the Tofu

Heat olive oil in a large skillet over medium-high heat. Add the marinated tofu and cook until golden brown on all sides, about 8-10 minutes.

Add the Vegetables

In the same skillet, add the broccoli florets and sliced red bell pepper. Sauté for about 5 minutes until the vegetables are tender but still crisp.

Combine and Serve

Incorporate the minced ginger and mix everything together. Add salt and pepper to taste, and serve over cooked brown rice or quinoa.

Pro Tips

For an extra kick, sprinkle some red pepper flakes over the dish just before serving. You can also add other vegetables like carrots or snap peas for more variety.

Ingredient Variations

Feel free to customize the veggies in this skillet to suit your preferences or what you have on hand. Snap peas, carrots, or zucchini are great alternatives that would add color and texture. If you’re looking for a bit of heat, diced jalapeños or sriracha can be fantastic additions, allowing you to tailor the dish to your desired spice level.

For a gluten-free option, swap out the soy sauce for tamari, which provides the same umami flavor without gluten. Alternatively, coconut aminos can also be used for a slightly sweeter and less salty profile, perfect if you're watching your sodium intake while still wanting flavor.

Make-Ahead and Storage

This broccoli tofu skillet makes for an excellent meal prep option. You can prepare the tofu and chop your veggies ahead of time, storing them separately in airtight containers in the fridge. This way, when you're ready to cook, it’ll take just 20 minutes to finish the dish. Marinating the tofu the night before can enhance its flavor even more, ensuring a quick yet satisfying dinner is always within reach.

If you find yourself with leftovers, they can be easily stored in the refrigerator for up to 3 days. To reheat, simply add a splash of water or broth to the skillet to steam the veggies slightly, allowing everything to warm through without drying out. This will help retain that delicious crunch and moisture in your dish.

Scaling the Recipe

This recipe is easily scalable. If you're serving more people or want leftovers for the week, feel free to double or triple the ingredients. Just remember to increase the size of your skillet or use two skillets to ensure everything cooks evenly. Just make sure not to overcrowd the skillet, as this can lead to steaming rather than sautéing.

For larger batches, consider using a baking sheet to roast the tofu and vegetables in the oven at 400°F. Toss everything in a bowl with the marinade and then spread it out on the sheet. This method allows for less hands-on cooking while still achieving that desired crispiness, and it frees up your stovetop for other tasks during busy weeknight meals!

Questions About Recipes

→ Can I replace tofu with chicken?

Yes, you can use diced chicken instead of tofu. Just adjust the cooking time to ensure the chicken is fully cooked.

→ Is this dish suitable for vegans?

Absolutely! This recipe is vegan-friendly as it contains no animal products.

→ How long can leftovers be stored?

Leftovers can be stored in the refrigerator for up to 3 days in an airtight container.

→ Can I use frozen broccoli?

Yes, frozen broccoli works, but be aware that it may become softer, so adjust the cooking time accordingly.