Healthy Dinner Broccoli Tofu Skillet

Name: Healthy Dinner Broccoli Tofu Skillet
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4 servings
Ingredients: 14 oz firm tofu, drained and cubed; 2 cups broccoli florets; 1 tablespoon vegetable oil; 3 cloves garlic, minced; 1 inch ginger, grated; 2 tablespoons soy sauce; 1 teaspoon sesame oil; Salt and pepper to taste; Sesame seeds for garnish (optional); Cooked quinoa or rice for serving (optional)

Highlighted under: Healthy & Light

I love making this Healthy Dinner Broccoli Tofu Skillet because it’s an ideal balance of flavors and nutrition. The vibrant colors of broccoli and crispy tofu make every bite delightful. I can whip it up in under 30 minutes, making it a perfect weeknight meal. It’s also a fantastic way to sneak in some greens while satisfying my cravings for something hearty. Whether I’m cooking for myself or friends, this dish never fails to impress and nourish.

Created by

Madeline Archer

Last updated on 2026-01-13T05:01:16.460Z

When I first experimented with this Healthy Dinner Broccoli Tofu Skillet, I was surprised by how such simple ingredients could come together to create something so delicious. The key was to pan-fry the tofu until golden brown, allowing it to develop a crispy texture that perfectly contrasts the soft broccoli. Adding a touch of garlic and ginger elevates the flavors even more.

One tip I discovered along the way is to be generous with the seasoning. A splash of soy sauce and a sprinkle of sesame oil not only enhance the taste but also add a lovely aroma that fills the kitchen. I promise it'll become a go-to recipe for busy weeknights!

        Why You Will Love This Recipe
        Nutritious and filling, perfect for a wholesome meal.
Quick to prepare, great for busy weeknights.
Crispy tofu paired with tender broccoli for diverse textures.

      

Choosing the Right Tofu

Selecting the right type of tofu is crucial for achieving the perfect texture in this dish. Firm tofu is ideal because it holds its shape during cooking and develops a delightful crispiness when sautéed. If you prefer a softer texture, opt for extra-firm tofu rather than silken tofu, which may crumble under high heat. Remember to press the tofu before cooking; this removes excess moisture, allowing it to absorb flavors and crisp up beautifully.

If dietary restrictions or taste preferences come into play, consider swapping tofu for tempeh, which offers nuttier flavors and a firmer texture. Additionally, marinating the tofu for 15-30 minutes in soy sauce or sesame oil before cooking can infuse it with even more flavor, enhancing the overall impact of your skillet.

Broccoli's Role in Flavor and Nutrition

Broccoli is not just a colorful addition; it plays a significant role in the nutrient profile of this dish. Rich in vitamins K and C, fiber, and antioxidants, broccoli aids digestion while adding a crisp texture that contrasts wonderfully with the crispy tofu. To achieve the best flavor, ensure the broccoli is sautéed until bright green and still tender. Overcooking can make it mushy and reduce its vibrant taste.

For some variety, you can substitute or complement broccoli with other vegetables like bell peppers or snap peas. These options provide added sweetness and texture. Just adjust the cooking time according to the vegetables’ density; for example, bell peppers might need an extra minute or two in the skillet for tenderness.

Serving Suggestions and Variations

To elevate your Healthy Dinner Broccoli Tofu Skillet, consider serving it over cooked quinoa or rice. These grains provide a hearty base that complements the dish’s vibrant colors and flavors. Feel free to sprinkle freshly chopped green onions or cilantro on top for a burst of freshness and color before serving.

For those looking to spice it up, consider adding a teaspoon of red pepper flakes when combining the tofu and broccoli. This addition adds a nice heat that balances well with the savory soy sauce and richness of sesame oil. Leftovers can be stored in an airtight container for up to three days in the refrigerator, and they reheat beautifully in the microwave or on the stovetop.

Ingredients

Ingredients for Broccoli Tofu Skillet

14 oz firm tofu, drained and cubed
2 cups broccoli florets
1 tablespoon vegetable oil
3 cloves garlic, minced
1 inch ginger, grated
2 tablespoons soy sauce
1 teaspoon sesame oil
Salt and pepper to taste
Sesame seeds for garnish (optional)
Cooked quinoa or rice for serving (optional)

Instructions

Prepare the Tofu

Start by pressing the tofu to remove excess moisture. Cut it into bite-sized cubes, then heat vegetable oil in a skillet over medium-high heat. Add the tofu cubes and cook until they are golden brown on all sides, about 8-10 minutes.

Remove from the skillet and set aside.

Sauté Broccoli

In the same skillet, add broccoli florets and sauté for about 5 minutes until bright green and tender-crisp. Stir in minced garlic and grated ginger, cooking for another minute until fragrant.

Combine and Season

Return the crispy tofu to the skillet with the broccoli. Pour in soy sauce and sesame oil, tossing everything to combine. Season with salt and pepper to taste, cooking for an additional 2 minutes to heat through.

Serve

Serve hot, garnished with sesame seeds if desired. Enjoy over a bed of cooked quinoa or rice for a complete meal!

Pro Tips

For extra flavor, marinate the tofu in soy sauce and sesame oil for 15 minutes before frying. You can also add bell peppers or carrots for additional crunch and color.

Cooking Times and Techniques

Achieving the perfect texture in this dish revolves around timing. When cooking the tofu, ensure it’s heated over medium-high heat to get that golden-brown crust. Spending too little time will yield softer tofu, while overcooking can lead to a tough texture. Aim for about 8-10 minutes total, keeping an eye on the color; once you see the edges turning golden, it’s almost ready.

The same principle applies to sautéing broccoli; about 5 minutes should leave it bright green and tender-crisp. Stir frequently to ensure even cooking and to prevent scorching. If you're using a non-stick skillet, the heat may need adjusting to medium to prevent the garlic from burning when added after the broccoli.

Make-Ahead and Storage Tips

This Broccoli Tofu Skillet is an excellent candidate for meal prep. You can prepare the tofu and broccoli ahead of time, storing them separately in the refrigerator for up to two days. When you're ready to eat, simply reheat in a skillet, adding a splash of water to steam the broccoli back to life if necessary.

If you’re pressed for time during the week, consider cooking a batch of quinoa or rice ahead of time as well. These grains can be stored in the refrigerator for about a week and reheated when necessary. This way, you can pull together a nourishing meal in just a few minutes, leveraging your advanced preparation for quick weeknight dinners.

Questions About Recipes

→ Can I use frozen broccoli for this recipe?

Yes, frozen broccoli works well, but be sure to thaw and drain it before adding to the skillet.

→ What can I substitute for tofu?

You can replace tofu with tempeh or seitan, both of which will give you a similar texture.

→ Is this dish vegan-friendly?

Absolutely! All the ingredients used are plant-based.

→ How do I store leftovers?

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in a skillet or microwave before serving.