Stir-Fried High-Protein Tofu and Broccoli with Garlic Sauce

By AislePrompt Editorial · Published 2026-04-27 · Updated 2026-04-27

How this recipe was made — this recipe was drafted by AislePrompt's AI-assisted pipeline from technique templates and USDA-sourced nutrition data, and published by AislePrompt Editorial — see how AislePrompt recipes are developed and reviewed.

A nutrient-packed stir-fry featuring crisp broccoli and firm tofu tossed in a savory garlic sauce for a quick high-protein meal. This Asian-inspired high-protein recipe (vegetarian), ready in about 30 minutes, pairs firm tofu, broccoli florets, vegetable oil for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 280 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 15 min Cook: 15 min Serves 4 Asian cuisine 280 cal/serving

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Ingredients

14 oz block, pressed and cut into 1-inch cubes firm tofu
4 cups broccoli florets
2 tbsp vegetable oil
4, minced garlic cloves
3 tbsp low-sodium soy sauce
1 tbsp oyster sauce
1 tsp brown sugar
1 tsp cornstarch
1/4 cup water
1 tsp sesame oil
2, sliced green onions

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Instructions

Step 1: Heat 2 tbsp vegetable oil in a large skillet or wok over medium-high heat until shimmering. Add 14 oz firm tofu cubes and cook for 3-4 minutes per side, turning gently, until golden and crispy on all sides. Remove tofu and set aside.
Step 2: In the same skillet, add 4 cups broccoli florets and stir-fry for 4-5 minutes until bright green and just tender.
Step 3: Add 4 minced garlic cloves to the skillet and stir-fry for 30 seconds until fragrant but not browned.
Step 4: In a small bowl, whisk together 3 tbsp low-sodium soy sauce, 1 tbsp oyster sauce, 1 tsp brown sugar, 1 tsp cornstarch, and 1/4 cup water until smooth.
Step 5: Pour the sauce mixture into the skillet with broccoli and garlic. Stir constantly until the sauce thickens and coats the broccoli, about 2 minutes.
Step 6: Return the golden tofu to the skillet, drizzle with 1 tsp sesame oil, and toss gently to combine and heat through for 1 minute.
Step 7: Remove from heat and garnish with 2 sliced green onions before serving immediately over steamed rice or noodles.