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: 14 oz firm tofu, drained and pressed; 2 cups broccoli florets; 1 bell pepper, sliced; 1 tablespoon soy sauce; 1 tablespoon sesame oil; 2 cloves garlic, minced; 1 teaspoon fresh ginger, minced; Salt and pepper to taste

Highlighted under: Healthy & Light

I love whipping up this Healthy Dinner Broccoli Tofu Skillet for a quick and satisfying meal. The combination of crispy tofu and vibrant broccoli, all tossed together in a savory sauce, makes for a nutritious yet delicious dinner option. We often opt for this one when we want a balance between flavor and health, and it rarely takes more than 30 minutes to prepare. Plus, it's an easy way to incorporate more veggies into our family meals.

Created by

Margaret Hill

Last updated on 2026-01-12T02:31:17.999Z

When we first made this Healthy Dinner Broccoli Tofu Skillet, we were amazed at how such simple ingredients could create a meal that was both hearty and healthy. I love experimenting with spices, and adding a hint of garlic and ginger really elevates the flavors. We also discovered that pressing the tofu before cooking helps it attain that lovely, crispy texture which makes all the difference.

Another thing I enjoy about this recipe is its versatility. You can easily swap in other vegetables or proteins based on what's in season or what you have on hand. Once, I added bell peppers and carrots, which provided a lovely crunch and vibrant color, and my family couldn't get enough! Give this one a try, and I assure you it will become a weeknight favorite.

        Why You'll Love This Recipe
        Crispy tofu that absorbs all the flavorful sauce
Fresh broccoli adds crunch and nutrition
Quick to make, perfect for busy weeknights
Easily customizable with different veggies or proteins

      

Ingredient Insights

Tofu is the star ingredient in this dish, and using firm tofu is crucial for achieving the right texture. When pressed properly, firm tofu holds its shape and develops a wonderful crispy crust when cooked. If you're short on time, you can use pre-pressed tofu, but I recommend a quick press if you want the most out of the texture. Just wrap it in a clean kitchen towel and place something heavy on top for about 15 minutes to eliminate excess moisture.

Broccoli florets not only add a vibrant color full of nutrients, but they also play a crucial role in balancing the dish's texture. Look for fresh broccoli that is bright green with tight florets. If you don’t have broccoli, feel free to substitute with cauliflower or snap peas, but adjust cooking time accordingly since they may cook faster or slower. This way, you can mix and match depending on what you have on hand.

Cooking Techniques

When frying the tofu, aim for a medium heat to prevent burning. It’s important to not overcrowd the pan; if needed, cook the tofu in batches. This allows it to achieve that ideal golden-brown color and crispy edge, which are essential for maximizing flavor absorption later when you add the sauce. If the tofu starts to stick to the pan, give it a gentle nudge with a spatula to free it up without breaking the cubes.

Stir-frying the vegetables after the tofu creates a base of flavors while keeping everything crisp. For the broccoli, look for a bright green color and a tender-crisp texture—don't overcook them to retain their nutrients and color. If using salted soy sauce, be cautious with added salt when seasoning at the end; you can always add more, but you can't take it out.

Ingredients

Gather these ingredients for a delicious meal.

Main Ingredients

14 oz firm tofu, drained and pressed
2 cups broccoli florets
1 bell pepper, sliced
1 tablespoon soy sauce
1 tablespoon sesame oil
2 cloves garlic, minced
1 teaspoon fresh ginger, minced
Salt and pepper to taste

Make sure to have everything ready before you begin cooking.

Instructions

Follow these steps for a perfect skillet dinner.

Prepare the Tofu

Cut the pressed tofu into bite-sized cubes. In a skillet over medium heat, add sesame oil and let it heat up. Add the tofu cubes and cook until golden brown on all sides, about 10 minutes.

Add the Vegetables

Once the tofu is crispy, add the broccoli florets and bell pepper slices. Stir-fry for about 5 minutes until the vegetables are tender yet crisp.

Season and Serve

Stir in the minced garlic, ginger, soy sauce, and season with salt and pepper. Cook for an additional 2 minutes to let the flavors meld. Serve hot over rice or quinoa.

Your delicious and nutritious dinner is now ready to enjoy!

Pro Tips

For extra flavor, marinate the tofu cubes in soy sauce for 15 minutes before cooking. You can also sprinkle sesame seeds on top before serving for added crunch.

Storing and Reheating

If you have leftovers, store them in an airtight container in the refrigerator for up to three days. The tofu will retain some of its texture; however, the overall dish might lose a bit of its crispness. To reheat, place it in a skillet over medium heat, adding a splash of sesame oil. This helps revive some of the texture—about 5 minutes should suffice. Alternatively, you can microwave it, but the tofu may become a bit chewy, losing some crunch.

For meal prep, consider chopping your vegetables and pressing the tofu a day in advance. Store them separately in the fridge to keep everything fresh. When you’re ready to cook, the overall prep time can be cut down to about 10 minutes, making this dish perfect for busy weeknights.

Variations and Customization

Feel free to customize this dish by adding your favorite seasonal vegetables. Carrots, snap peas, or even kale can be great additions. If you need to add more protein, consider tossing in cooked chicken or shrimp—just wait to add them until after your vegetables have cooked. This will ensure everything is heated through without overcooking any single ingredient.

For a heartier meal, serve the stir-fry over a bed of quinoa or brown rice rather than plain rice. Both options enhance the nutritional profile while adding a slightly nutty flavor that complements the dish. You could also add a sprinkle of sesame seeds on top just before serving for an extra crunch and visual appeal.

Questions About Recipes

→ Can I use frozen broccoli for this recipe?

Yes, you can use frozen broccoli. Just make sure to thaw and drain it before adding to the skillet.

→ What can I substitute for tofu?

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

→ How do I store leftovers?

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or on the stovetop.

→ Can I add other vegetables?

Absolutely! This recipe is very versatile; feel free to add any vegetables you have on hand, such as carrots or snap peas.