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Baked Tofu Teriyaki Recipe: Sweet, Tangy, and Irresistibly Healthy

Baked Tofu Teriyaki is a mouthwatering vegan twist on a beloved Japanese classic. This recipe combines crispy baked tofu with a sweet and tangy homemade teriyaki sauce for a dish that’s as healthy as it is delicious. Whether you’re looking for a quick midweek dinner or a meal prep option that stays flavorful and satisfying, this recipe fits the bill. It’s a high-protein, low-sugar option that caters to various dietary needs, making it perfect for vegans, gluten-free eaters, or anyone craving a wholesome Japanese-inspired meal.

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Baked Tofu Teriyaki Recipe: Sweet, Tangy, and Irresistibly Healthy

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🌟🍮 Sweet, tangy, and oh-so-delicious—Baked Tofu Teriyaki is your go-to recipe for a healthy and flavorful meal! 🌿✹ Crispy tofu meets a rich teriyaki glaze, creating the perfect balance of taste and texture. Great for vegans and anyone looking for a guilt-free indulgence! 😋🍯

#BakedTofu #TeriyakiDelight #HealthyAndTasty #VeganEats #SweetAndSavory #PlantBasedGoodness #WholesomeFood #FlavorfulMeals #EasyVeganRecipe #TofuLovers đŸ±đŸŒŸ

  • Total Time: 30 minutes
  • Yield: 4 servings 1x

Ingredients

Scale

For the Tofu:

  • 1 block (14 oz) firm or extra-firm tofu
  • 1 tablespoon cornstarch

For the Teriyaki Sauce:

  • 4 tablespoons soy sauce (gluten-free, if needed)
  • 2 tablespoons rice vinegar
  • 1 tablespoon maple syrup
  • 1 teaspoon sesame oil
  • 1 teaspoon cornstarch (for thickening)
  • 1 clove garlic, minced
  • 1 teaspoon grated fresh ginger

For Garnish:

  • 1 tablespoon sesame seeds
  • 2 green onions, finely chopped

Optional Sides:

  • Cooked sticky rice (jasmine or sushi rice)
  • Steamed vegetables (broccoli, bok choy, or snap peas)

Instructions

Step 1: Prepare the Tofu

  • Remove the tofu from its packaging and drain the excess water.
  • Place the tofu on a plate lined with paper towels, cover with additional towels, and place a heavy object (like a skillet) on top to press out the moisture. Let it sit for 15 minutes.
  • Once pressed, slice the tofu into slabs or cubes, depending on your preference. Cubes are great for serving with rice, while slabs make for an elegant presentation.

Step 2: Make the Teriyaki Sauce

  • In a small saucepan, combine soy sauce, rice vinegar, maple syrup, minced garlic, grated ginger, and sesame oil. Whisk until well combined.
  • Place the saucepan over medium heat and let the mixture simmer.
  • In a separate bowl, mix cornstarch with a small amount of water to create a slurry. Slowly pour the slurry into the saucepan, whisking continuously to avoid lumps.
  • Cook until the sauce thickens and becomes glossy, then remove it from the heat.

Step 3: Bake the Tofu

  • Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
  • Arrange the tofu pieces on the baking sheet, ensuring they are evenly spaced. Brush the tofu with a thin layer of teriyaki sauce.
  • Bake for 15 minutes, then flip the tofu pieces and brush with more sauce. Bake for an additional 10 minutes, or until the tofu is golden and slightly crispy around the edges.

Step 4: Glaze the Tofu

  • Transfer the baked tofu to a large bowl and pour the remaining teriyaki sauce over it. Toss gently to ensure every piece is evenly coated.

Step 5: Assemble and Serve

  • Serve the tofu over a bed of warm, sticky rice. Garnish with sesame seeds and chopped green onions for added flavor and visual appeal.
  • Pair with steamed greens or a fresh side salad to create a balanced meal.

Notes

  • Soy Sauce Substitutes: For a soy-free option, try coconut aminos or tamari sauce. Both are naturally gluten-free and provide a similar umami flavor.
  • Sweetener Alternatives: Replace maple syrup with agave syrup, brown sugar, or even a few drops of stevia for a low-carb version.
  • Oil-Free Version: Omit the sesame oil and use vegetable broth to sautĂ© the garlic and ginger.
  • Protein Variations: Not a fan of tofu? This teriyaki glaze works wonderfully with tempeh, seitan, or even chickpeas.
  • Spice it Up: Add a pinch of red pepper flakes or a drizzle of sriracha to the sauce for a spicy kick.
  • Author: Rosa
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes

Teriyaki dishes are a cornerstone of Japanese cuisine. Traditionally made with chicken or fish, the “teriyaki” technique involves glazing ingredients with a shiny, flavorful sauce made of soy sauce, rice vinegar, and sugar. In this recipe, tofu steps in as the star, proving that plant-based eating doesn’t mean sacrificing flavor or texture. This dish pairs wonderfully with sticky rice and steamed greens for a complete, satisfying meal.

Unlike traditional teriyaki recipes that often use store-bought sauces loaded with sugars or rely on frying for flavor, this version prioritizes health. The homemade teriyaki sauce uses maple syrup instead of refined sugar and minimizes oil without compromising taste. The tofu is baked rather than fried, reducing the fat content while creating a crispy exterior that absorbs the tangy sauce beautifully. Let’s dive into the details and learn how to make this delicious, nutritious dish.

Ingredients Breakdown

The secret to the irresistible flavors of this dish lies in a few simple yet high-quality ingredients. Here’s what you’ll need:

  • Firm Tofu: Opt for firm or extra-firm tofu to ensure it holds its shape during baking. Tofu is a fantastic source of plant-based protein and absorbs the teriyaki sauce beautifully.
  • Soy Sauce: The base of the teriyaki glaze. If you’re gluten-intolerant, ensure the soy sauce is labeled gluten-free, as many traditional soy sauces include wheat.
  • Rice Vinegar: Adds a subtle tanginess that balances the sweetness of the sauce.
  • Maple Syrup: A natural sweetener that replaces refined sugar, making the sauce lighter and refined-sugar-free.
  • Sesame Oil: Provides a rich, nutty flavor while keeping the oil content low.
  • Cornstarch: Used to thicken the sauce and help coat the tofu evenly.
  • Garlic and Ginger: Essential aromatics that elevate the sauce with their robust, zesty notes.
  • Sesame Seeds: For garnish, adding a touch of nuttiness and crunch.
  • Optional Greens: Steamed broccoli, bok choy, or green beans are excellent side options to round out the meal.

Each of these ingredients works in harmony to create a dish that’s balanced, flavorful, and satisfying.

Step-by-Step Instructions

Step 1: Prepare the Tofu

  • Remove the tofu from its packaging and drain the excess water.
  • Place the tofu on a plate lined with paper towels, cover with additional towels, and place a heavy object (like a skillet) on top to press out the moisture. Let it sit for 15 minutes.
  • Once pressed, slice the tofu into slabs or cubes, depending on your preference. Cubes are great for serving with rice, while slabs make for an elegant presentation.

Step 2: Make the Teriyaki Sauce

  • In a small saucepan, combine soy sauce, rice vinegar, maple syrup, minced garlic, grated ginger, and sesame oil. Whisk until well combined.
  • Place the saucepan over medium heat and let the mixture simmer.
  • In a separate bowl, mix cornstarch with a small amount of water to create a slurry. Slowly pour the slurry into the saucepan, whisking continuously to avoid lumps.
  • Cook until the sauce thickens and becomes glossy, then remove it from the heat.

Step 3: Bake the Tofu

  • Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
  • Arrange the tofu pieces on the baking sheet, ensuring they are evenly spaced. Brush the tofu with a thin layer of teriyaki sauce.
  • Bake for 15 minutes, then flip the tofu pieces and brush with more sauce. Bake for an additional 10 minutes, or until the tofu is golden and slightly crispy around the edges.

Step 4: Glaze the Tofu

  • Transfer the baked tofu to a large bowl and pour the remaining teriyaki sauce over it. Toss gently to ensure every piece is evenly coated.

Step 5: Assemble and Serve

  • Serve the tofu over a bed of warm, sticky rice. Garnish with sesame seeds and chopped green onions for added flavor and visual appeal.
  • Pair with steamed greens or a fresh side salad to create a balanced meal.

Flavors, Textures, and Aromas

One bite of this baked tofu teriyaki is enough to transport your taste buds to culinary heaven. The tofu is golden and crisp on the outside, tender and chewy on the inside. Its mild, slightly nutty flavor acts as the perfect canvas for the bold teriyaki glaze. The sauce itself is a harmonious blend of salty soy, tangy rice vinegar, and the subtle sweetness of maple syrup, rounded out by the warm nuttiness of sesame oil. Aromatic garlic and ginger lend a zesty kick, while the sesame seeds provide a delicate crunch that contrasts beautifully with the tender tofu.

The aroma of the dish is equally enticing. As the tofu bakes, the savory, slightly smoky scent of the teriyaki glaze fills the kitchen, mingling with the nutty fragrance of sesame oil and the bright zing of ginger. It’s a sensory experience that makes the cooking process almost as enjoyable as the meal itself.

Tips for Ingredient Substitutions and Variations

This recipe is highly versatile and can be adapted to suit your taste preferences or dietary needs. Here are some ideas for customizing your dish:

  • Soy Sauce Substitutes: For a soy-free option, try coconut aminos or tamari sauce. Both are naturally gluten-free and provide a similar umami flavor.
  • Sweetener Alternatives: Replace maple syrup with agave syrup, brown sugar, or even a few drops of stevia for a low-carb version.
  • Oil-Free Version: Omit the sesame oil and use vegetable broth to sautĂ© the garlic and ginger.
  • Protein Variations: Not a fan of tofu? This teriyaki glaze works wonderfully with tempeh, seitan, or even chickpeas.
  • Spice it Up: Add a pinch of red pepper flakes or a drizzle of sriracha to the sauce for a spicy kick.

Serving Suggestions

While this baked tofu teriyaki is delicious on its own, pairing it with complementary sides can elevate the meal to a feast. Here are some serving ideas:

  • Sticky Rice: The perfect base to soak up the flavorful teriyaki glaze. Use sushi rice or jasmine rice for an authentic touch.
  • Steamed Vegetables: Broccoli, bok choy, or snap peas provide a fresh, crisp contrast to the rich tofu.
  • Pickled Veggies: Add a tangy crunch with pickled carrots, daikon, or cucumbers.
  • Miso Soup: A warm bowl of miso soup makes a comforting starter.

Why This Recipe Stands Out

This baked tofu teriyaki isn’t just another vegan recipe; it’s a celebration of flavor and health. By swapping out refined sugar and frying for maple syrup and baking, it becomes a dish you can feel good about enjoying regularly. The homemade sauce ensures every bite is bursting with fresh, balanced flavors, while the versatility of the recipe means you can make it your own with ease.

Whether you’re a seasoned vegan or just exploring plant-based cooking, this dish is a testament to how creative and satisfying meatless meals can be. Give it a try—you might just discover your new favorite way to enjoy tofu.

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