This Teriyaki Tofu and Rice is a complete, comforting meal that’s surprisingly simple to make. The tofu becomes wonderfully chewy and caramelized, soaking up a glossy sweet-savory glaze. Paired with fluffy rice, it’s a nourishing bowl that always satisfies.
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Why You’ll Love This Teriyaki Tofu and Rice
- Fantastic texture: Chewy pan-seared tofu against soft, pillowy rice.
- Easy homemade sauce: Perfectly balanced glaze from pantry staples.
- Versatile and forgiving: Easily adapt with different rice or veggies.
- Amazing leftovers: Flavors meld and deepen overnight.
Ingredients & Tools
- 1 block (14-16 oz / 400-450 g) extra-firm tofu
- 2 tablespoons avocado oil or coconut oil, divided
- 1/4 cup (60 ml) tamari or coconut aminos
- 2 tablespoons rice vinegar
- 1 tablespoon sesame oil
- 2 cloves garlic, minced
- 1 teaspoon fresh ginger, grated
- 1-2 tablespoons granulated erythritol or allulose, to taste
- 1 teaspoon arrowroot powder or xanthan gum
- 2 cups (about 300 g) cooked cauliflower rice or shirataki rice
- For garnish: sliced green onion, toasted sesame seeds
Tools: A large non-stick skillet, a medium saucepan, a tofu press (or heavy cans/books), a small whisk.
Notes: Extra-firm tofu is key for chewy texture. The simple sauce ingredients create restaurant-quality depth.
Nutrition (per serving)
| Calories: | 280 kcal |
| Protein: | 20 g |
| Fat: | 18 g |
| Carbs: | 8 g |
| Fiber: | 3 g |
Serves: 3 | Prep Time: 20 minutes | Cook Time: 25 minutes | Total Time: 45 minutes
Before You Start: Tips & Ingredient Notes
- Press that tofu! This is the single most important step for great texture. Pressing removes excess water, allowing the tofu to crisp up beautifully in the pan instead of steaming. If you don’t have a press, wrapping the block in paper towels and placing a heavy pan on top for 20-30 minutes works perfectly.
- Don’t skip the thickener. The arrowroot powder (or xanthan gum) is what gives the teriyaki sauce its signature glossy, clingy texture. Without it, the sauce will be thin and runny, and it just won’t coat the tofu the same way.
- Taste your sauce as you go. The balance of salty, sweet, and tangy is personal. Start with the lower amount of sweetener, let the sauce simmer for a minute, then taste and adjust. You can always add more, but you can’t take it out!
- Have all your components ready. This dish comes together quickly once you start cooking. Having your minced garlic, grated ginger, and sauce mixture measured and within arm’s reach will make the process smooth and stress-free.
How to Make Teriyaki Tofu and Rice
Step 1: First, you’ll want to prepare your tofu. Take your block of extra-firm tofu and press it thoroughly to remove as much water as possible. I like to use a tofu press for about 30 minutes, but the heavy-pan method works in a pinch. Once pressed, cut the tofu into roughly 1-inch cubes. Pat them dry with a paper towel one last time—this ensures they’ll get a gorgeous golden sear.
Step 2: While the tofu is pressing, it’s the perfect time to make your teriyaki sauce. In a small bowl, whisk together the tamari, rice vinegar, sesame oil, minced garlic, grated ginger, and your chosen sweetener. Now, here’s the trick: sprinkle the arrowroot powder over the top and whisk vigorously until it’s completely dissolved with no lumps. This initial mixing prevents the thickener from clumping when it hits the heat.
Step 3: Heat a large non-stick skillet over medium-high heat and add one tablespoon of your oil. Once the oil is shimmering, carefully add the tofu cubes in a single layer. You’ll hear a satisfying sizzle. Let them cook undisturbed for 4-5 minutes, until the bottoms are a deep golden brown. Resist the urge to move them around! This is how you build that fantastic crust.
Step 4: Now, flip the tofu pieces to brown the other sides. I like to use tongs for this to get every piece. This should take another 4-5 minutes. You’re looking for a crispy, browned exterior on most sides. Once they’re done, transfer the tofu to a clean plate for a moment. You’ll notice the skillet will have some lovely browned bits—that’s flavor gold!
Step 5: Reduce the heat to medium-low and give the skillet a quick wipe if there are any burnt spots. Pour your pre-mixed teriyaki sauce into the pan. It will start to bubble and thicken almost immediately. Stir it constantly with a whisk or spatula for about 1-2 minutes until it transforms into a glossy, thickened glaze that coats the back of a spoon.
Step 6: Return the browned tofu to the skillet with the sauce. Gently toss and stir until every single cube is beautifully coated in that shiny, sticky teriyaki glaze. Let it simmer together for just one final minute so the tofu can soak up some of that amazing flavor. The aroma at this point is just incredible.
Step 7: While the tofu is cooking, prepare your low-carb rice base. If you’re using cauliflower rice, sauté it in a separate pan with the remaining tablespoon of oil for 5-7 minutes until it’s tender and any excess moisture has cooked off. For shirataki rice, make sure to rinse it very well and dry-fry it in a pan to remove the unique smell and achieve a better texture.
Step 8: To serve, divide the warm rice among bowls. Top generously with the glazed teriyaki tofu. Finish it all off with a sprinkle of sliced green onions and a good pinch of toasted sesame seeds for that final touch of color, crunch, and nutty flavor. Dive in while it’s hot!
Storage & Freshness Guide
- Fridge: Store in an airtight container for up to 3 days.
- Freezer: Not recommended; tofu texture becomes spongy and watery.
- Reviving: Reheat gently in a skillet, adding a splash of water if sauce is too thick.
Serving Suggestions
Complementary Dishes
- A simple cucumber salad — The cool, crisp freshness of sliced cucumbers with a little rice vinegar and sesame oil provides a lovely, palate-cleansing contrast to the rich, savory tofu.
- Quick-pickled radishes — Their sharp, tangy bite cuts through the sweetness of the teriyaki glaze beautifully, adding a vibrant pink color and a delightful crunch to your bowl.
- Steamed or roasted broccoli — An easy, classic side that soaks up any extra sauce wonderfully and adds a great textural element and a pop of green.
Drinks
- Jasmine green tea — Its delicate, floral notes are a perfect, calming companion to the umami-rich flavors of the dish, and it helps cleanse the palate between bites.
- Sparkling water with yuzu — The bright, citrusy fizz is incredibly refreshing and lifts all the other flavors, making each mouthful taste vibrant and new.
Something Sweet
- A few fresh raspberries — Their natural tartness and slight sweetness are a perfect, light finish that doesn’t feel heavy but still satisfies that post-meal craving for something a little sweet.
- A square of dark chocolate (85%+)
Teriyaki Tofu And Rice
Make this easy Teriyaki Tofu and Rice for a delicious, healthy dinner. With crispy tofu and a homemade glaze, it's ready in 45 minutes. Get the recipe!
Ingredients
For the Tofu and Sauce:
-
1 block extra-firm tofu (14-16 oz / 400-450 g)
-
2 tablespoons avocado oil or coconut oil (divided)
-
1/4 cup tamari or coconut aminos (60 ml)
-
2 tablespoons rice vinegar
-
1 tablespoon sesame oil
-
2 cloves garlic (minced)
-
1 teaspoon fresh ginger (grated)
-
1-2 tablespoons granulated erythritol or allulose (to taste)
-
1 teaspoon arrowroot powder or xanthan gum
For the Rice and Garnish:
-
2 cups cooked cauliflower rice or shirataki rice (about 300 g)
-
sliced green onion
-
toasted sesame seeds
Instructions
-
First, you’ll want to prepare your tofu. Take your block of extra-firm tofu and press it thoroughly to remove as much water as possible. I like to use a tofu press for about 30 minutes, but the heavy-pan method works in a pinch. Once pressed, cut the tofu into roughly 1-inch cubes. Pat them dry with a paper towel one last time—this ensures they’ll get a gorgeous golden sear.01
-
While the tofu is pressing, it’s the perfect time to make your teriyaki sauce. In a small bowl, whisk together the tamari, rice vinegar, sesame oil, minced garlic, grated ginger, and your chosen sweetener. Now, here’s the trick: sprinkle the arrowroot powder over the top and whisk vigorously until it’s completely dissolved with no lumps. This initial mixing prevents the thickener from clumping when it hits the heat.02
-
Heat a large non-stick skillet over medium-high heat and add one tablespoon of your oil. Once the oil is shimmering, carefully add the tofu cubes in a single layer. You’ll hear a satisfying sizzle. Let them cook undisturbed for 4-5 minutes, until the bottoms are a deep golden brown. Resist the urge to move them around! This is how you build that fantastic crust.03
-
Now, flip the tofu pieces to brown the other sides. I like to use tongs for this to get every piece. This should take another 4-5 minutes. You’re looking for a crispy, browned exterior on most sides. Once they’re done, transfer the tofu to a clean plate for a moment. You’ll notice the skillet will have some lovely browned bits—that’s flavor gold!04
-
Reduce the heat to medium-low and give the skillet a quick wipe if there are any burnt spots. Pour your pre-mixed teriyaki sauce into the pan. It will start to bubble and thicken almost immediately. Stir it constantly with a whisk or spatula for about 1-2 minutes until it transforms into a glossy, thickened glaze that coats the back of a spoon.05
-
Return the browned tofu to the skillet with the sauce. Gently toss and stir until every single cube is beautifully coated in that shiny, sticky teriyaki glaze. Let it simmer together for just one final minute so the tofu can soak up some of that amazing flavor. The aroma at this point is just incredible.06
-
While the tofu is cooking, prepare your low-carb rice base. If you’re using cauliflower rice, sauté it in a separate pan with the remaining tablespoon of oil for 5-7 minutes until it’s tender and any excess moisture has cooked off. For shirataki rice, make sure to rinse it very well and dry-fry it in a pan to remove the unique smell and achieve a better texture.07
-
To serve, divide the warm rice among bowls. Top generously with the glazed teriyaki tofu. Finish it all off with a sprinkle of sliced green onions and a good pinch of toasted sesame seeds for that final touch of color, crunch, and nutty flavor. Dive in while it’s hot!08
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