Stir-Fried Tofu and Veggies with Creatine-Boosted Garlic Sauce

By Lauren Mitchell, Test Kitchen Director · Reviewed by AislePrompt Editorial · Published 2026-04-28 · Updated 2026-04-28

A vibrant stir-fry of tofu and colorful vegetables tossed in a savory garlic sauce enhanced with creatine supplement for a muscle-supporting meal. This asian-inspired healthy bowls (high protein, vegetarian) ready in about 30 minutes blends firm tofu (pressed and cubed), broccoli florets, medium red bell pepper (sliced) into a versatile sauce that lifts everything from grain bowls and roasted vegetables to grilled proteins — a small-batch staple worth keeping in the fridge. Each serving lands at about 320 calories and feeds 3, so a small batch covers several meals across the week without taking over the fridge. 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.

Ingredients

• 14 oz firm tofu (pressed and cubed)
• 2 cups broccoli florets
• 1 medium red bell pepper (sliced)
• 1 medium carrot (julienned)
• 3 garlic cloves (minced)
• 1 tsp ginger (grated)
• 3 tbsp low-sodium soy sauce
• 1 tbsp rice vinegar
• 1 tsp brown sugar
• 1 tsp creatine monohydrate powder
• 1 tbsp sesame oil
• 2 tbsp vegetable oil
• 2 green onions (sliced)
• 1 tsp sesame seeds

Instructions

1. Step 1: Heat 2 tbsp vegetable oil in a large wok or skillet over medium-high heat until shimmering. Add 14 oz cubed firm tofu and cook for 5-6 minutes, turning occasionally, until golden brown on all sides. Remove tofu and set aside.
2. Step 2: In the same wok, add 1 tbsp sesame oil, then stir in 3 minced garlic cloves and 1 tsp grated ginger. Sauté for 30 seconds until fragrant.
3. Step 3: Add 2 cups broccoli florets, 1 sliced red bell pepper, and 1 julienned medium carrot. Stir-fry for 4-5 minutes until vegetables are crisp-tender.
4. Step 4: In a small bowl, whisk together 3 tbsp low-sodium soy sauce, 1 tbsp rice vinegar, 1 tsp brown sugar, and 1 tsp creatine monohydrate powder until dissolved.
5. Step 5: Return the tofu to the wok and pour the sauce mixture over. Toss everything together and cook for another 2 minutes until heated through and sauce thickens slightly.
6. Step 6: Remove from heat and garnish with 2 sliced green onions and 1 tsp sesame seeds. Serve hot over steamed rice or noodles.