Simple Healthy Tofu Stir-Fry with Peanut Sauce

This simple healthy tofu stir-fry is the perfect easy weeknight dinner. Whether you’re vegetarian or trying to incorporate more meatless meals, stir-frys are a great place to start as you can prep many of the ingredients ahead of time and have a healthy, homemade meal within 10 minutes!
Prep Time5 mins
Cook Time10 mins
Total Time15 mins
Course: Main Course
Cuisine: American
Keyword: Peanut Sauce, Stir-Fry, Tofu
Servings: 3
Calories: 427kcal
Author: Kelli


  • 1 package extra-firm tofu drained and pressed
  • 3 large carrots peeled and diced
  • 2 zucchini or summer squash diced
  • Pinch black pepper
  • 1 Tbsp low-sodium soy sauce
  • Few tablespoons of water for steaming
  • 1.5 cups cooked rice

For the peanut sauce:

  • ¼ cup natural peanut butter creamy or crunch
  • ¼ cup hot water
  • 1 ½ tsp low-sodium soy sauce
  • ½ tsp rice wine vinegar if in a pinch I’ve used apple cider vinegar
  • 1 clove garlic minced
  • 1 ” slice fresh ginger grated
  • Pinch red pepper flakes


  • Place wok or large skillet on stove over medium-high heat. Add tofu, diced vegetables, pinch black pepper and soy sauce. Cook 3 minutes then cover. Cook 5-7 minutes, or until vegetables are softened (but not mushy), you may need to add a few splashes of water to help steam the veggies.
  • While veggies and tofu are cooking, prepare your peanut sauce by whisking together peanut butter and hot water until smooth. Add in remaining ingredients. Taste and adjust as needed. Set aside.
  • Once vegetables have softened, remove lid. If using leftover rice, add in rice and another splash of water. Cover and steam another 2-3 minutes, or until rice has softened. If using fresh rice just add it into the pan and toss to combine. Add peanut sauce and give another good stir to evenly coat.
  • Divide stir-fry equally between 3 plates/bowls. Dig in and enjoy!


Nutrition for 1/3 recipe: 427 calories, 3 g saturated fat, 44 g carbohydrate, 7 g fiber, 9 g sugar, 23 g protein.