Healthy Dinner Broccoli Tofu Skillet

Name: Healthy Dinner Broccoli Tofu Skillet
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 4 servings
Ingredients: 1 block of firm tofu, pressed and cubed; 2 cups broccoli florets; 2 tablespoons soy sauce; 1 tablespoon sesame oil; 1 clove garlic, minced; 1 teaspoon ginger, minced; 1 tablespoon cornstarch; Salt and pepper to taste; Cooked rice for serving; Sesame seeds for garnish

Highlighted under: Smart Ideas

When I think about quick and nutritious meals, the Healthy Dinner Broccoli Tofu Skillet always comes to mind. I love how the freshness of broccoli combines perfectly with the savory and crispy tofu. Not only is this dish packed with proteins and vitamins, but it also takes only 30 minutes to put together. Perfect for busy weeknights, it’s a recipe I frequently turn to when I want to eat healthy without sacrificing flavor. Plus, the vibrant colors on my plate always make me feel good about my meal choices.

Created by

Frederica Houghton

Last updated on 2026-01-13T06:45:36.478Z

Sautéing is one of my favorite cooking techniques, and it works wonders in this dish. I discovered that marinating the tofu in soy sauce for just a few minutes elevates the flavor tremendously. Pairing this method with fresh broccoli creates an irresistible combination that I often crave.

Another tip I’ve learned is to keep the heat at medium-high while cooking. This helps achieve that beautiful golden crust on the tofu while ensuring the broccoli remains crisp and vibrant. Trust me, it makes all the difference in taste and texture!

        Why You'll Love This Recipe
        Quick preparation time perfect for busy evenings
Nutritious and colorful, full of essential vitamins
Savory tofu combined with fresh, crisp broccoli

      

Choosing the Right Tofu

For this recipe, using firm tofu is essential as it holds its shape nicely during cooking, making it crispy on the outside while remaining tender within. I recommend pressing the tofu for at least 30 minutes to remove excess moisture, which helps achieve that crispy texture. If you're short on time, look for pre-pressed tofu, which can significantly reduce prep time while still delivering great results.

You can also experiment with extra-firm tofu for a denser texture or soft tofu if you prefer a creamier component in your skillet. However, remember that soft tofu won't get the same crispness as firm tofu and may require lighter handling when mixing it with broccoli.

Broccoli: The Star Vegetable

Selecting fresh broccoli is key for this dish. Look for bright green florets and firm stalks. Cooking the broccoli until it's bright green and slightly tender yet still crisp preserves its nutrients and adds an appealing crunch that complements the crispy tofu beautifully. Avoid overcooking, as it can turn mushy and lose its vibrant color.

If you're in a hurry, opt for pre-chopped broccoli florets or frozen broccoli as a time-saver. However, frozen broccoli should be fully thawed and gently patted dry before sautéing to prevent excess water from diluting the flavors in the skillet.

Serving and Variations

This dish pairs wonderfully with different types of cooked rice—white, brown, or even quinoa for a nutritious twist. You can also add a layer of pickled vegetables on the side for a tangy contrast, which can enhance the overall flavor profile of your meal.

Feel free to customize the recipe with your favorite vegetables like bell peppers, snap peas, or even spinach. Just adjust the cooking time accordingly, keeping in mind that sturdier vegetables like bell peppers may need a bit more time, while leafy greens will wilt quickly.

Ingredients

Gather these ingredients before you start cooking:

Ingredients

1 block of firm tofu, pressed and cubed
2 cups broccoli florets
2 tablespoons soy sauce
1 tablespoon sesame oil
1 clove garlic, minced
1 teaspoon ginger, minced
1 tablespoon cornstarch
Salt and pepper to taste
Cooked rice for serving
Sesame seeds for garnish

Make sure all ingredients are fresh for the best results.

Instructions

Follow these steps to create your Healthy Dinner Broccoli Tofu Skillet:

Prepare Tofu

In a bowl, marinate the cubed tofu with soy sauce for about 10 minutes. Then sprinkle cornstarch over the tofu and toss until evenly coated.

Sauté Tofu

Heat sesame oil in a skillet over medium-high heat. Add the marinated tofu and cook for 5-7 minutes until golden brown and crispy. Remove and set aside.

Cook Broccoli

In the same skillet, add minced garlic and ginger, followed by the broccoli florets. Stir-fry for about 3-5 minutes until the broccoli is tender yet still crisp.

Combine

Return the tofu to the skillet with broccoli. Season with salt and pepper, and toss everything together for another minute to combine the flavors.

Serve

Serve hot over a bed of cooked rice and garnish with sesame seeds.

Enjoy your flavorful and healthy dinner!

Pro Tips

For a variation, try adding bell peppers or snap peas for extra crunch and color.

Storage and Meal Prep

Leftovers can be stored in an airtight container in the refrigerator for up to three days. To reheat, simply toss it in the microwave or on the stovetop over low heat, adding a splash of water or soy sauce to revive the flavors while preventing dryness.

If you want to prepare this dish ahead of time, you can marinate the tofu and chop the broccoli up to a day in advance. Just be sure to keep them separate until you're ready to cook to maintain optimal texture.

Adjusting the Heat

If you prefer a bit of heat in your skillet, consider adding red pepper flakes or sriracha during the cooking process. Start with a pinch and adjust according to your taste. Integrating heat complements the savory flavors of the dish while enhancing the overall experience.

For a sweeter variation, toss in some sliced bell peppers or add a drizzle of honey or maple syrup along with the soy sauce. These subtle changes can shift the flavor profile dramatically, providing a nice twist to the original recipe.

Questions About Recipes

→ Can I use frozen broccoli?

Yes, you can use frozen broccoli, just ensure it’s thawed and drained before cooking.

→ What if I don’t like tofu?

You can substitute tofu with tempeh or chickpeas for a different protein source.

→ Can I prepare this dish in advance?

You can prep the ingredients the night before and sauté them fresh when ready to eat.

→ How can I make it spicier?

Add red pepper flakes or a dash of sriracha during the cooking process for heat.