Honey Garlic Tofu Stir Fry

Name: Honey Garlic Tofu Stir Fry
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 4 servings
Ingredients: 14 oz firm tofu, diced; 2 tablespoons honey; 4 garlic cloves, minced; 1 tablespoon soy sauce; 1 tablespoon vegetable oil; 1 bell pepper, sliced; 1 cup snap peas; 2 green onions, chopped; Sesame seeds for garnish

Highlighted under: Balanced Meals

I absolutely love the bold flavors of this Honey Garlic Tofu Stir Fry! Its sweet and savory combination makes it a perfect quick weeknight meal or a meal prep option for lunch. The tofu absorbs all the flavors wonderfully, and it’s paired with colorful vegetables for a vibrant dish. Whether I’m serving it over rice or enjoying it on its own, each bite feels like a celebration of taste and texture. Plus, it only takes a few ingredients and comes together in less than 30 minutes!

Created by

Belinda Fraser

Last updated on 2026-02-08T01:36:34.702Z

When I first tried making Honey Garlic Tofu Stir Fry, I was amazed at how quickly it came together without sacrificing flavor. The key is to allow the tofu to marinate briefly in the honey garlic sauce before cooking. This helps the tofu absorb those delicious flavors and caramelize beautifully when stir-fried.

During one of the attempts, I added bell peppers and snap peas, which not only enhanced the dish's freshness but also added a lovely crunch. I've found that fresh vegetables brighten up the flavors, making every bite a delightful experience!

Why You'll Love This Recipe
The perfect blend of sweet and savory flavors.
Quick to make, ideal for busy weeknights.
A colorful and nutritious dish packed with veggies.

Mastering Tofu Preparation

Selecting the right tofu is crucial for achieving the best texture in your Honey Garlic Tofu Stir Fry. Firm or extra-firm tofu works best since it holds its shape during cooking. If you have soft tofu on hand, it may disintegrate and not absorb the flavors effectively. For the best results, press your tofu for at least 15 minutes to remove excess moisture, enhancing its ability to soak up the marinade and achieve a golden-brown crust when cooked.

When marinating your tofu, ensure that every cube gets even coverage of the honey-garlic-soy sauce mixture. I recommend gently tossing the diced tofu in the marinade instead of letting it sit, allowing for a more consistent flavor. While 10 minutes is sufficient, longer marination (up to 30 minutes) intensifies the flavors even further, especially if you have the time.

Choosing and Cooking Your Vegetables

The vegetables chosen for this stir fry not only add color but also contribute essential textures and flavors. Snap peas provide a nice crunch, while bell peppers offer sweetness and brightness. Feel free to mix in your favorite vegetables or whatever you have on hand. Broccoli, zucchini, or carrots can be great alternatives. Just adjust the cooking time slightly: denser vegetables like broccoli might need an extra minute to ensure they're tender-crisp, just like the snap peas.

When stir-frying, make sure your pan is preheated adequately before adding oil. Medium-high heat works best for achieving that satisfying sizzle. If your vegetables are not browning nicely, they might be overcrowding the pan, which leads to steaming instead of a proper stir-fry. Cook in batches if necessary for evenly cooked, vibrant veggies that maintain their shape and flavor.

Ingredients

For the Stir Fry

14 oz firm tofu, diced
2 tablespoons honey
4 garlic cloves, minced
1 tablespoon soy sauce
1 tablespoon vegetable oil
1 bell pepper, sliced
1 cup snap peas
2 green onions, chopped
Sesame seeds for garnish

Instructions

Prepare the Tofu

In a bowl, mix honey, minced garlic, and soy sauce. Add diced tofu and marinate for 10 minutes.

Stir Fry the Vegetables

Heat vegetable oil in a pan over medium-high heat. Add bell pepper and snap peas; stir-fry for about 3-4 minutes.

Cook the Tofu

Add the marinated tofu to the pan and cook until golden brown, about 5-7 minutes, making sure to stir well.

Serve

Garnish with chopped green onions and sesame seeds. Serve hot over rice or noodles.

Pro Tips

For extra flavor, add a splash of rice vinegar or a dash of chili flakes for heat.

Serving Suggestions

This Honey Garlic Tofu Stir Fry is wonderfully versatile when it comes to serving options. It pairs beautifully with steamed jasmine rice or fluffy quinoa, each adding a unique texture. If you're looking to lighten up the meal, enjoy it on its own or integrate it into a fresh salad base with mixed greens and avocado for a nutrient-rich bowl.

To elevate your dish further, consider adding a splash of rice vinegar or a sprinkle of chili flakes for an extra kick of flavor. If you're feeling adventurous, drizzle a bit of teriyaki sauce over the top just before serving for added richness.

Make-Ahead and Storage

This stir fry is perfect for meal prep! You can marinate the tofu the night before and store it in the refrigerator, ready to cook whenever you need a quick meal. Alternatively, you can prepare the entire dish ahead of time and store it in an airtight container for up to four days. The flavors continue to develop, making your leftovers even more delicious.

If you're thinking about freezing it, take care to freeze the tofu separately from the vegetables, as they don't freeze well. When reheating, aim for a skillet over medium heat to restore the texture, adding a few drops of water to steam if needed. This method keeps everything bubbly and fresh-tasting.

Questions About Recipes

→ Can I use another type of protein?

Yes, you can substitute tofu with chicken, shrimp, or tempeh for different protein options.

→ Is this recipe gluten-free?

To make it gluten-free, use tamari instead of soy sauce.

→ Can I make this dish ahead of time?

Absolutely! You can prepare the tofu and vegetables in advance and stir-fry them just before serving.

→ What can I serve with this stir fry?

It pairs wonderfully with steamed rice, quinoa, or even alone as a light dish.