How many calories are in Teriyaki Tofu?
Teriyaki Tofu has about 267 calories per serving based on the current ingredient list and serving size on this page.
InternationalDinnerVegetarianVeganLow CarbUnder 300 CaloriesQuick Meals30 Minute MealsFat Loss Friendly
Teriyaki Tofu
Teriyaki Tofu is a Dinner international recipe with 267 calories per serving, nutrition details, and step-by-step preparation guidance.
Calories
267 kcal
Total Time
20 min
Servings
1
Protein
23.9 g
About This Recipe
The story behind Teriyaki Tofu
Teriyaki Tofu is a dinner recipe with broad, cross-cultural appeal rather than roots in a single national cuisine. Dishes like this travel easily between kitchens and regions, picking up local ingredients and techniques along the way, which is why you will find so many variations built around tofu, teriyaki sauce, and oil.
Like most enduring dinner recipes, this one is less about a rigid formula and more about balance. The version on this page is written for 1 serving and lands at roughly 267 calories each, so you can see exactly how it fits your day before you start cooking.
Plan for about 20 minutes from start to finish. The steps below keep the method approachable for a home cook while staying close to the flavors that make Teriyaki Tofu worth coming back to.
Ingredients
- Tofu250 g
- Teriyaki Sauce1 tablespoon (14 g)
- Oil1/2 tablespoon (5 ml)
- Scallion1 tablespoon (5 g)
- Sesame Seeds1 teaspoon (3 g)
Instructions
- 1
Step 1
Heat oil in a pan over high heat. In the meantime, drain and dice the tofu.
- 2
Step 2
Once heated, add the tofu and brown.
- 3
Step 3
Once browned, add the teriyaki sauce, lower the heat and cook for 5 minutes. If you want, you can add a pinch of stevia or any sweetener you like.
- 4
Step 4
On a plate, serve the teriyaki tofu. Add salt and pepper to taste and sprinkle with sesame seeds and chopped scallion.
Nutrition Snapshot
Macros and micros at a glance
47/ 100
Forkd Score · Limited
This recipe scores well for protein density relative to its per-serving calories.
Calories
267
Protein
23.9g
Carbs
10.7g
Fat
16.5g
Fiber
2.8g
Micronutrients
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Download Forkd AI on the App StoreDiet and Allergen Guide
Vegetarian
Yes
Vegan
Yes
Gluten Free
No
Dairy Free
No
Allergens
Tree NutSoySesame
Meal Prep and Storage
Make it easier to prep ahead
Teriyaki Tofu can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
Frequently Asked Questions
Common questions about Teriyaki Tofu
How long does Teriyaki Tofu take to make?
Teriyaki Tofu takes about 20 minutes from start to finish. That is roughly about 20 minutes of prep. Actual times vary with your equipment and how much you prep in advance.
What ingredients can I substitute in Teriyaki Tofu?
Most ingredients in Teriyaki Tofu can be swapped for what you have on hand. Keep substitutions in the same role, trade one vegetable for another, one starch for another, or a protein for a similar protein, so cooking times and texture stay close. Larger swaps will shift the calories and macros shown on this page.
How should I store leftover Teriyaki Tofu?
Teriyaki Tofu can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used. Let it cool before sealing, and keep it refrigerated rather than at room temperature.
Can I freeze Teriyaki Tofu?
Yes, Teriyaki Tofu generally freezes well. Cool it completely, portion it into airtight freezer-safe containers, and freeze for up to 2 to 3 months. Thaw overnight in the fridge before reheating.
How do I reheat Teriyaki Tofu?
Reheat Teriyaki Tofu gently until it is piping hot throughout. The microwave is quickest for single portions, while the stovetop or oven keeps the texture closer to fresh. Add a splash of water or oil if it looks dry.
Can I scale Teriyaki Tofu up or down?
Yes. Teriyaki Tofu is written for 1 serving, and you can multiply or divide every ingredient by the same factor to scale it. Keep the ratios identical and check for doneness rather than watching the clock, since cooking times change only slightly. The calories and macros above are per serving, so they stay the same when you scale evenly.
What pan or dish should I use for Teriyaki Tofu?
A large skillet, saucepan, or sheet pan works well for Teriyaki Tofu. Pick one big enough to hold the ingredients in a single layer so everything cooks evenly instead of steaming.
How do I know when Teriyaki Tofu is cooked properly?
Teriyaki Tofu is done when the ingredients are tender and heated through and the flavors have come together. Taste toward the end of cooking and adjust the seasoning before serving.
Is Teriyaki Tofu suitable for vegetarians?
Yes. Teriyaki Tofu is suitable for vegetarians as written.
Is Teriyaki Tofu gluten-free?
Teriyaki Tofu is not reliably gluten-free as written. You can often adapt it with gluten-free swaps if needed.
Are there any allergen ingredients in Teriyaki Tofu?
Yes. This recipe includes Tree Nut, Soy, and Sesame. Always review ingredient labels if you are cooking for an allergy-sensitive household.
Can I make Teriyaki Tofu ahead of time?
Teriyaki Tofu can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
How can I adjust Teriyaki Tofu for my calorie or macro goals?
To make Teriyaki Tofu higher in protein, add a lean protein source or swap part of the starch for a higher-protein ingredient. To lower calories, reduce calorie-dense toppings or oils while keeping the core ingredients the same.
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