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: 1 block firm tofu, drained and pressed; 2 cups broccoli florets; 1 red bell pepper, sliced; 1 carrot, julienned; 3 tablespoons soy sauce; 2 cloves garlic, minced; 1 tablespoon olive oil; Salt and pepper to taste; Sesame seeds for garnish (optional)

Highlighted under: Healthy & Light

I love whipping up this Healthy Dinner Broccoli Tofu Skillet after a long day—it’s quick, nutritious, and absolutely delicious. The vibrant colors of the vegetables and the creamy tofu create a mouthwatering dish that is satisfying yet light. With just a handful of ingredients and a mere 30 minutes, I can enjoy a healthful meal that's packed with flavor. Trust me, this skillet is a winner for both busy weeknights and lazy weekends alike!

Created by

Eleanor Briggs

Last updated on 2026-01-12T01:43:12.100Z

Creating this Healthy Dinner Broccoli Tofu Skillet was a spur-of-the-moment decision when I realized I had a head of broccoli and some tofu in my fridge. I wanted a dish that was not only quick to make but also healthy and filling. The result was a colorful and flavorful stir-fry that exceeded my expectations. The key is to ensure the tofu is crispy before adding the vegetables, as that adds a wonderful texture to the dish.

As I experimented, I discovered that adding a splash of soy sauce and a hint of garlic elevates the flavor perfectly. The broccoli stays vibrant and crunchy, complementing the tofu beautifully. Whether I’m making this for myself or entertaining guests, this skillet always earns rave reviews!

        Why You Will Love This Recipe
        Nutritious ingredients make for a guilt-free dinner
Quick cooking time helps you enjoy healthy meals on busy nights
Versatile dish that can accommodate various vegetables

      

Why Broccoli and Tofu Shine Together

Broccoli and tofu form a perfect pairing in this skillet recipe, not just for their health benefits but also for their textural contrast. Broccoli lends a satisfying crunch, while tofu absorbs the flavors of the soy sauce, creating a delightful flavor duo. Broccoli is rich in vitamins C and K, which boost your immune system, while tofu provides essential protein and healthy fats—making this dish a powerhouse of nutrients.

When cooking, the key to achieving the ideal texture is cooking the tofu until it's golden brown and crisp. To do this, allow the tofu to brown undisturbed for the first few minutes, which promotes even browning. Don't overcrowd the pan; it's better to cook the tofu in batches if necessary. This technique not only enhances the flavor but also adds a satisfying contrast in each bite.

Customize Your Stir-Fry

One of the greatest advantages of this skillet recipe is its versatility. Feel free to swap out the vegetables based on your preferences or seasonal availability. For example, snap peas, bok choy, or even baby corn can add variety while retaining the dish's nutritional profile. Just remember to adjust cooking times; softer vegetables like zucchini will require less cooking time, while harder ones like carrots may need a bit longer.

If you're looking to change the flavor profile, consider experimenting with different sauces such as teriyaki or hoisin instead of soy sauce. You could also add a splash of rice vinegar for brightness or some chili paste for heat. Additionally, a sprinkle of nutritional yeast can provide a cheesy flavor for a unique twist.

Make-Ahead and Storage Tips

This Healthy Dinner Broccoli Tofu Skillet is great for meal prep. You can dice and marinate the tofu a day ahead, making it even more flavorful by allowing it to absorb the marinade longer. The veggies can be chopped and stored in an airtight container in the refrigerator, ready to be stir-fried when you need them. Just remember that sensitive ingredients like broccoli should be added freshly to avoid wilting when reheating.

For leftovers, store the skillet in a sealed container in the fridge for up to three days. When reheating, use a skillet over medium heat to re-crisp the tofu, or you can use the microwave; just cover it to prevent dryness. To freshen up the dish, consider adding a splash of fresh soy sauce or a drizzle of sesame oil just before serving.

Ingredients

Ingredients for Broccoli Tofu Skillet

1 block firm tofu, drained and pressed
2 cups broccoli florets
1 red bell pepper, sliced
1 carrot, julienned
3 tablespoons soy sauce
2 cloves garlic, minced
1 tablespoon olive oil
Salt and pepper to taste
Sesame seeds for garnish (optional)

Instructions

Prepare the Tofu

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

Cook the Vegetables

Once the tofu is crispy, add the minced garlic, broccoli florets, red bell pepper, and carrot to the skillet. Stir-fry for about 5-7 minutes until the vegetables are tender but still vibrant.

Season and Serve

Pour the soy sauce over the tofu and vegetables. Toss everything together and cook for another 2-3 minutes. Season with salt and pepper to taste.

Serve hot, garnished with sesame seeds if desired.

Pro Tips

For added protein, consider serving this dish over quinoa or brown rice. You can also swap in seasonal vegetables according to your preference.

Troubleshooting Tofu Texture

If your tofu isn't browning as expected, ensure it is well-pressed to remove excess moisture before cooking. Excess water can lead to steaming instead of searing. Also, make sure your skillet is preheated adequately before adding the tofu to promote golden edges. A non-stick skillet can help with easier flipping and reduce the chance of sticking, ensuring that you'll achieve that ideal crunchy texture.

In case your tofu comes out too soft, you might have skipped the pressing step, causing it to retain too much water. Next time, press the tofu for at least 20-30 minutes with a weight on top to ensure that most moisture is removed. For an even firmer texture, opt for extra-firm tofu, which holds up better during cooking.

Serving Suggestions

This Broccoli Tofu Skillet pairs perfectly with a base of brown rice or quinoa—the nuttiness of these grains complements the robust flavors of the dish beautifully. You can also serve it alongside sautéed greens or a fresh salad to enhance the overall meal. Alternatively, if you're looking for a lighter option, try serving it wrapped in lettuce leaves for a refreshing twist.

To elevate your presentation and flavor, consider topping the dish with sliced green onions, crushed peanuts, or a drizzle of your favorite hot sauce. These finishing touches not only add visual appeal but also enhance the flavor, bringing even more complexity to your meal. Enjoy exploring various combinations!

Questions About Recipes

→ Can I use other types of vegetables?

Absolutely! Feel free to substitute with your favorite vegetables like snap peas, zucchini, or mushrooms.

→ How can I make this dish vegan?

This recipe is already vegan as it uses tofu. Just ensure your soy sauce is also vegan-friendly.

→ Can I prep this ahead of time?

Yes, you can chop the vegetables and tofu a day in advance. Just keep them in airtight containers in the fridge.

→ How should I store leftovers?

Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in a skillet for best results.