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 (400g) firm tofu, pressed and cubed; 3 cups broccoli florets; 2 tablespoons olive oil; 3 cloves garlic, minced; 2 tablespoons soy sauce; 1 tablespoon sesame oil; 1 tablespoon cornstarch; Salt and pepper to taste; Sesame seeds for garnish

Highlighted under: Healthy & Light

I love preparing easy weeknight meals, and this Healthy Dinner Broccoli Tofu Skillet is one of my favorites. It’s packed with nutrients from fresh broccoli and firm tofu, making it not only delicious but also a wholesome option. What I appreciate the most is its vibrant colors and satisfying textures, which brighten up my dinner table. This recipe takes under 30 minutes to whip up, enabling me to serve a hearty and healthy meal without spending hours in the kitchen. Let’s dive into making this delightful dish!

Created by

Isla Turner

Last updated on 2026-01-12T00:10:10.963Z

In my quest to enjoy healthy meals that don’t compromise on flavor, I stumbled upon this delightful combination of broccoli and tofu. The best part about this dish is how those crispy edges of tofu contrast with the tender broccoli and the savory sauce I whip up in no time. I learned that pressing the tofu before cooking really enhances its texture, allowing it to absorb all the delicious flavors.

Each time I prepare it, I discover new ways to customize the flavors with spices and sauces. It's incredibly versatile! I recently added some crushed red pepper for an extra kick and loved how it transformed the dish, making it even more exciting. Trust me, once you make this skillet, you'll want to make it again and again!

        Why You'll Love This Recipe
        Packed with nutrients and plant-based goodness
Quick and easy to prepare for busy weeknights
Versatile and customizable with your favorite sauces
Crispy tofu paired with vibrant broccoli for a satisfying bite

      

The Importance of Firm Tofu

Choosing the right type of tofu is crucial for achieving the ideal texture in this dish. Firm tofu is preferable as its denser structure holds up well during cooking, ensuring that it doesn’t crumble under heat. The pressed tofu can be marinated or seasoned before cooking, enhancing the flavor profile. When cubed and sautéed to a golden brown, firm tofu becomes delightfully crispy, adding a satisfying bite to your skillet.

If you can’t find firm tofu, consider using extra-firm tofu as a substitute. Just make sure to press it well to eliminate excess moisture; this will help it achieve that desired crispiness without becoming watery. Also, avoid soft or silken tofu for this recipe, as they won’t offer the same structural integrity during cooking.

Perfecting Broccoli Cooking Techniques

When stir-frying broccoli, aim for that perfect tender-crisp texture. To achieve this, cook the broccoli florets until they turn vibrant green but still maintain a slight crunch, which usually takes around 3 to 5 minutes over medium-high heat. Overcooking can lead to mushy broccoli, which detracts from both the texture and the visual appeal of this dish. If you want to preserve even more nutrients, consider blanching the florets briefly before adding them to the skillet.

For added flavor, you can toss in a pinch of red pepper flakes or a splash of rice vinegar while sautéing the broccoli. These ingredients will elevate the dish by introducing a delightful zing that complements the earthy tofu and the umami of the soy sauce.

Making-It Your Own

This skillet dish is incredibly versatile, allowing for customization to suit your family's tastes or dietary needs. For instance, if you love heat, consider drizzling some sriracha or chili oil over the dish just before serving. Alternatively, add other colorful veggies like bell peppers or snap peas for extra crunch and nutrition. These can be tossed in with the broccoli during the stir-frying process for additional flavor and vibrant colors.

If you enjoy experimenting with sauces, try switching the soy sauce for tamari to make this recipe gluten-free or experiment with coconut aminos for a different flavor profile. Don’t hesitate to mix in a splash of hoisin sauce or teriyaki sauce during the final cooking stage to create a thicker glaze. Just be mindful of the salt content, adjusting seasoning as needed.

Ingredients

Gather these fresh ingredients to make your Healthy Dinner Broccoli Tofu Skillet:

Ingredients

14 oz (400g) firm tofu, pressed and cubed
3 cups broccoli florets
2 tablespoons olive oil
3 cloves garlic, minced
2 tablespoons soy sauce
1 tablespoon sesame oil
1 tablespoon cornstarch
Salt and pepper to taste
Sesame seeds for garnish

Feel free to add any additional vegetables or spices!

Instructions

Here's how to prepare your Healthy Dinner Broccoli Tofu Skillet:

Prepare the Tofu

Start by pressing the tofu for at least 15 minutes to remove excess moisture. Then, cut it into bite-sized cubes.

Cook the Tofu

In a large skillet, heat 2 tablespoons of olive oil over medium-high heat. Add the cubed tofu and cook until golden brown on all sides, about 8-10 minutes. Remove from the skillet and set aside.

Stir-fry the Broccoli

In the same skillet, add the broccoli florets and sauté with minced garlic for about 5 minutes until they are bright green and tender-crisp.

Combine and Season

Return the tofu to the skillet with the broccoli. In a small bowl, mix the soy sauce, sesame oil, and cornstarch. Pour this sauce over the tofu and broccoli, tossing to coat everything evenly.

Cook for another 3-5 minutes until heated through.

Serve

Serve hot, garnished with sesame seeds and enjoy your delicious and healthy meal!

Enjoy your meal while it's still warm!

Pro Tips

For a spicier dish, consider adding chili flakes or a dash of sriracha while cooking. Also, pressing the tofu not only enhances flavor but also improves texture – a tip I always recommend.

Storing Leftovers

If you have leftovers, store them in an airtight container in the refrigerator for up to three days. This Healthy Dinner Broccoli Tofu Skillet tastes great the next day, as the flavors meld together, creating an even more delicious experience. When reheating, do so on the stovetop over medium heat for best results, adding a splash of water or vegetable broth to ensure the tofu stays moist.

For longer storage, you can freeze the tofu and broccoli skillet. However, note that freezing can change the texture of the tofu, making it chewier. To freeze, let it cool completely before transferring to a freezer-safe container. Thaw overnight in the fridge and reheat gently to warm through.

Serving Suggestions

Serve this dish over a bed of fluffy brown rice or quinoa for a complete meal that’s rich in protein and fiber. Alternatively, for a lower-carb option, it pairs wonderfully with cauliflower rice, allowing the vivid flavors to shine through without adding too many carbs. The crispy tofu and vibrant broccoli create a beautiful contrast that’s visually appealing on any dinner table.

For a refreshing twist, add a squeeze of fresh lemon juice or lime over the finished dish just before serving. This brightens up the flavors and offers a light and zesty contrast that complements the richness of the tofu and the savoriness of the sauce. Pair it with a simple side salad to balance the meal.

Scaling the Recipe

This Healthy Dinner Broccoli Tofu Skillet recipe is easily scalable. If you're cooking for a crowd, simply double or triple the amount of tofu and broccoli, adjusting the olive oil and seasonings accordingly. Cooking times will remain roughly the same; just make sure not to overcrowd the skillet, which can steam the ingredients instead of properly browning them.

To ensure even cooking, consider using multiple pans if you’re significantly increasing the recipe size. Smaller batches will absorb flavors better and retain that crispy texture that makes this dish so delightful. Whether serving a large family or prepping meals for the week, this recipe can be modified effortlessly to meet your needs.

Questions About Recipes

→ Can I use frozen broccoli?

Yes, you can use frozen broccoli, but it may require a bit longer to cook to ensure it's tender.

→ Is there a substitute for tofu?

You can use tempeh or edamame as a substitute for tofu for a different flavor and texture.

→ How can I make this dish gluten-free?

You can substitute soy sauce with tamari, which is a gluten-free alternative.

→ Can I prepare this in advance?

Yes, you can prepare the tofu and broccoli ahead of time and stir-fry them just before serving to keep them fresh.