Baked Tofu Teriyaki Plate

This Baked Tofu Teriyaki Plate has become an absolute staple in our household, a recipe requested week after week, and honestly, I’m always happy to oblige. There’s something incredibly satisfying about pulling a tray of perfectly glazed, slightly crispy tofu cubes from the oven, knowing they’re destined for a vibrant, flavour-packed meal that everyone from my pickiest eater to my health-conscious partner devours with enthusiasm. The first time I made it, I was aiming for a healthier, less fussy alternative to pan-fried tofu, which often involves more oil and attention. The oven method proved revolutionary – mostly hands-off, allowing me time to prep the accompanying rice and veggies, and the result was spectacular. The tofu develops a wonderful chewy-yet-firm texture, absorbing the rich, homemade teriyaki sauce beautifully without becoming soggy. It hits that perfect balance of savory, sweet, and umami that makes teriyaki so universally loved. Assembling the plates is part of the fun, creating colourful bowls piled high with fluffy rice, steamed greens, perhaps some quick-pickled carrots, and those glorious tofu gems, all finished with a sprinkle of sesame seeds and sliced green onions. It feels like a restaurant-quality meal, yet it’s surprisingly straightforward and relies on pantry staples. It’s become our go-to for busy weeknights, healthy meal prep, and even casual entertaining. The sheer versatility and crowd-pleasing nature of this Baked Tofu Teriyaki Plate make it a true kitchen hero.

Ingredients

Here are the components you’ll need to create this delicious Baked Tofu Teriyaki Plate:

For the Baked Tofu Teriyaki:

• 1 block (14-16 oz / 400-450g) Extra-Firm Tofu: Pressed very well to remove excess water, then cut into ¾-inch to 1-inch cubes. Pressing is key for texture.
• 1 tbsp Cornstarch (or Arrowroot Starch): Helps to create a slightly crispy coating on the tofu and thickens the sauce slightly as it bakes.
• 1 tbsp Neutral Oil: Such as avocado, canola, or vegetable oil, for coating the tofu and aiding browning.
• ½ cup Low-Sodium Soy Sauce (or Tamari for Gluten-Free): The savory, umami base of our teriyaki sauce. Use low-sodium to better control the saltiness.
• ¼ cup Water: Helps to balance the sauce consistency.
• ¼ cup Mirin (Japanese Sweet Rice Wine): Adds authentic sweetness and depth. If unavailable, use dry sherry or white wine with an extra teaspoon of sweetener.
• 2 tbsp Maple Syrup (or Brown Sugar or Agave Nectar): Provides the necessary sweetness to balance the soy sauce. Adjust to your preference.
• 1 tbsp Rice Vinegar: Adds a touch of acidity to brighten the flavors.
• 1 tsp Sesame Oil (Toasted): Lends a distinct nutty aroma and flavour. A little goes a long way.
• 2 cloves Garlic: Minced finely or grated. Provides aromatic depth.
• 1 tsp Fresh Ginger: Grated finely. Adds a warm, zesty kick.
• ½ tsp Cornstarch (or Arrowroot Starch) mixed with 1 tbsp water (Slurry): Used to thicken the teriyaki sauce to a glaze consistency.

For Assembling the Plate (Suggestions):

• Cooked Rice: About 3-4 cups cooked (e.g., Jasmine, Basmati, Brown Rice, Sushi Rice). Forms the base of the plate.
• Steamed or Roasted Vegetables: About 3-4 cups (e.g., Broccoli Florets, Edamame (shelled), Bok Choy, Bell Pepper Strips, Snow Peas, Carrots). Adds nutrients, colour, and texture.
• Garnishes (Optional but Recommended):
  • Toasted Sesame Seeds
  • Sliced Green Onions (Scallions)
  • Pickled Ginger
  • Nori Strips

Instructions

Follow these steps carefully to achieve perfectly baked tofu teriyaki and assemble your vibrant plates:

1. Press and Prepare the Tofu:
* Drain the tofu block and press it for at least 30 minutes, or ideally longer (up to an hour), using a tofu press or by wrapping it in paper towels or a clean kitchen towel, placing it on a plate, and weighing it down with something heavy (like books or cans). The goal is to remove as much water as possible. This step is crucial for achieving a firmer, less crumbly texture and allowing the tofu to absorb the sauce better and crisp up in the oven.
* Once pressed, pat the tofu block dry and cut it into uniform ¾-inch to 1-inch cubes. Uniformity ensures even baking.
* In a medium bowl, gently toss the tofu cubes with 1 tablespoon of cornstarch and 1 tablespoon of neutral oil until evenly coated. The cornstarch creates a light coating that helps with crisping, and the oil prevents sticking and promotes browning. Be gentle to avoid breaking the cubes.

2. Prepare the Teriyaki Sauce:
* While the tofu is pressing or after it’s prepped, prepare the sauce. In a small saucepan, combine the low-sodium soy sauce (or tamari), water, mirin, maple syrup (or chosen sweetener), rice vinegar, toasted sesame oil, minced garlic, and grated ginger.
* Whisk the ingredients together well.
* Bring the mixture to a gentle simmer over medium heat. Let it simmer for about 3-5 minutes, allowing the flavours to meld and the garlic and ginger to become aromatic. Stir occasionally.
* In a separate small bowl, whisk together the ½ teaspoon of cornstarch and 1 tablespoon of water to create a smooth slurry. Make sure there are no lumps.
* Slowly pour the cornstarch slurry into the simmering sauce while whisking constantly. Continue to simmer and whisk for another 1-2 minutes, or until the sauce thickens slightly to a glaze consistency – it should coat the back of a spoon. Be careful not to over-thicken it at this stage, as it will thicken further upon cooling and during baking.
* Remove the saucepan from the heat and set aside. Taste and adjust sweetness or tanginess if desired (add a touch more maple syrup for sweetness or a splash more rice vinegar for tang).

3. Bake the Tofu:
* Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper for easy cleanup and to prevent sticking.
* Arrange the coated tofu cubes in a single layer on the prepared baking sheet, ensuring there is some space between each cube. Crowding the pan will cause the tofu to steam rather than bake and crisp up. You might need two baking sheets if your pan is small.
* Bake for 15 minutes. The tofu should start to look slightly dry and perhaps begin to lightly brown at the edges.
* Remove the baking sheet from the oven. Pour about half to two-thirds of the prepared teriyaki sauce over the tofu cubes. Gently toss or use a spatula to ensure all sides of the tofu are coated with the sauce. Reserve the remaining sauce for serving.
* Spread the sauced tofu cubes back into a single layer.
* Return the baking sheet to the oven and bake for another 10-15 minutes. Keep an eye on it during the last few minutes. The tofu should be nicely glazed, slightly caramelized at the edges, and heated through. The sauce should be bubbly and thick. Avoid over-baking, which can make the tofu too dry or the glaze burn.

4. Prepare Accompaniments:
* While the tofu is baking, prepare your chosen accompaniments. Cook your rice according to package directions. Steam, roast, or stir-fry your vegetables until tender-crisp. Prepare any garnishes like slicing green onions or toasting sesame seeds (if not already toasted).

5. Assemble the Baked Tofu Teriyaki Plates:
* Once the tofu is ready, remove it from the oven.
* To assemble each plate or bowl: Start with a generous scoop of cooked rice. Arrange a portion of the baked tofu teriyaki alongside or on top of the rice. Add a serving of your prepared vegetables.
* Drizzle a little of the reserved teriyaki sauce over the tofu, rice, and vegetables, if desired.
* Sprinkle generously with toasted sesame seeds and sliced green onions. Add other optional garnishes like pickled ginger or nori strips if you like.
* Serve immediately while the tofu is warm and the flavours are vibrant.

Nutrition Facts

• Servings: This recipe typically makes 3-4 servings, depending on appetite and desired portion sizes.
• Calories per Serving (Approximate): Around 350-450 calories per serving (based on 4 servings, including tofu and sauce only; accompaniments like rice and vegetables will add to the total).
• Protein: Tofu is an excellent source of plant-based protein, crucial for muscle repair, satiety, and overall body function. Each serving provides a significant protein boost.
• Fiber: Choosing whole grains like brown rice and including plenty of vegetables significantly increases the fiber content, aiding digestion and promoting fullness.
• Sodium: While using low-sodium soy sauce helps, be mindful that teriyaki sauce is inherently salty. This recipe allows control over sodium compared to many bottled sauces.

(Note: Nutritional values are estimates and can vary based on specific ingredients used, portion sizes, and accompaniments.)

Preparation Time

• Prep Time: Approximately 45 minutes. This includes pressing the tofu (30+ minutes, mostly hands-off), cubing the tofu, preparing the sauce, and coating the tofu. Active prep time is closer to 15-20 minutes.
• Cook Time: Approximately 25-30 minutes in the oven for the tofu. Additional time is needed for cooking rice and vegetables concurrently.
• Total Time: Around 1 hour to 1 hour 15 minutes, including tofu pressing time.

How to Serve

This Baked Tofu Teriyaki Plate is wonderfully versatile. Here are some ideas for serving and building your perfect meal:

• Classic Bowl:
  • Start with a base of fluffy steamed rice (Jasmine, Basmati, or short-grain sushi rice work well).
  • Top with the baked tofu teriyaki.
  • Add a generous portion of steamed or blanched broccoli florets or bok choy.
  • Garnish with toasted sesame seeds and thinly sliced green onions.
• Brown Rice & Roasted Veggies:
  • Use cooked brown rice for added fiber and nutty flavour.
  • Pair the tofu with roasted vegetables like bell pepper strips, onion wedges, and zucchini chunks (toss with a little oil and roast alongside the tofu or separately).
  • A drizzle of the extra sauce ties it all together.
• Quinoa Power Bowl:
  • Swap rice for cooked quinoa for a protein and nutrient boost.
  • Add shelled edamame (steamed or boiled) for extra plant-based protein and texture.
  • Include some shredded carrots or quick-pickled cucumbers for crunch and tang.
• Noodle Base:
  • Serve the baked tofu teriyaki over soba noodles or udon noodles tossed with a bit of sesame oil and soy sauce.
  • Add stir-fried vegetables like snow peas, mushrooms, and bean sprouts.
• Salad Style:
  • For a lighter option, serve the warm tofu over a bed of mixed greens or shredded cabbage.
  • Add avocado slices, mandarin orange segments, and a light ginger-sesame vinaigrette (you might use less of the teriyaki sauce in this case).
• Meal Prep Containers:
  • Divide cooked rice, baked tofu, and steamed/roasted vegetables among individual airtight containers for easy grab-and-go lunches throughout the week. Keep extra sauce separate for drizzling just before eating.

Essential Garnishes:

• Toasted Sesame Seeds: Add nuttiness and visual appeal.
• Sliced Green Onions (Scallions): Provide a fresh, sharp bite.
• Extra Teriyaki Sauce: Always good to have a little extra for drizzling.

Optional Additions:

• Pickled Ginger: Offers a palate-cleansing zing.
• Nori Strips: Add a touch of sea flavour and crispness.
• Chili Flakes or Sriracha: For those who like a bit of heat.
• Avocado Slices: Add creaminess and healthy fats.

Additional Tips

Maximize your Baked Tofu Teriyaki success with these eight helpful tips:

1. Don’t Skip the Tofu Pressing: This is arguably the most critical step for texture. Wet tofu steams instead of baking properly, resulting in a soft, mushy texture. Pressing removes excess water, allowing the tofu to firm up, brown better, and absorb the teriyaki glaze more effectively. Invest in a tofu press or use the DIY weighted method consistently. Aim for at least 30 minutes, but an hour is even better for extra-firm results.
2. Achieve Crispier Tofu (Optional): While this recipe focuses on a glazed bake, if you crave extra crispiness, double down on the cornstarch. After pressing and cubing, toss the tofu thoroughly with 2-3 tablespoons of cornstarch before adding the oil. Ensure each piece is coated. Bake the tofu plain (with just oil and cornstarch) for 20 minutes, then toss with the sauce and bake for the final 10-12 minutes. This pre-baking step helps establish a crispier crust.
3. Control Sauce Thickness: Teriyaki sauce thickness is subjective. If your sauce seems too thin after simmering with the cornstarch slurry, let it simmer (while whisking) for another minute or two. Remember it thickens upon cooling and baking. If it gets too thick, whisk in a tablespoon of water or low-sodium soy sauce at a time until desired consistency. If you want a thicker glaze on the baked tofu, reserve slightly less sauce for serving and apply more during the final baking stage.
4. Uniform Tofu Cubes for Even Cooking: Take a moment to cut your tofu into relatively uniform cubes (around ¾ to 1 inch). If pieces vary significantly in size, smaller ones might burn while larger ones remain undercooked or less glazed. Consistent sizing ensures every bite has that perfect texture and flavour.
5. Don’t Crowd the Baking Sheet: Give your tofu space! Arrange the cubes in a single layer with room between them on the parchment-lined baking sheet. If they’re packed too tightly, they will trap steam, preventing the edges from crisping and caramelizing. Use two baking sheets if necessary to ensure proper airflow.
6. Meal Prep Strategy: This recipe is fantastic for meal prep. Bake the tofu and cook rice and vegetables ahead of time. Store components separately in airtight containers in the refrigerator for up to 3-4 days. Reheat the tofu gently in the microwave, oven, or air fryer (the latter helps retain some crispness). Store extra teriyaki sauce separately and drizzle over just before serving.
7. Customize Your Vegetables: Feel free to swap the suggested vegetables based on seasonality or preference. Asparagus spears, green beans, cauliflower florets, sliced mushrooms, or even roasted sweet potato cubes make excellent additions. Adjust cooking times accordingly – roast heartier vegetables, steam or quickly stir-fry more delicate ones. Adding a variety of colours makes the plate more visually appealing and nutrient-dense.
8. Adjust Sweetness and Flavour: Taste your teriyaki sauce before thickening and adjust seasonings. If you prefer it sweeter, add a bit more maple syrup or brown sugar. For more tang, a splash more rice vinegar. For a deeper umami, consider a tiny dash of mushroom powder or nutritional yeast (though not traditional). If you like heat, add a pinch of red pepper flakes or a teaspoon of sriracha to the sauce.

FAQ Section

Here are answers to some frequently asked questions about this Baked Tofu Teriyaki Plate:

1. Can I make this recipe gluten-free?
* Absolutely! The key is to substitute the soy sauce with Tamari, which is typically brewed without wheat, or use a certified gluten-free soy sauce. Also, ensure your mirin is gluten-free (most are, but check labels). Cornstarch and arrowroot starch are naturally gluten-free, but check packaging for potential cross-contamination if you have celiac disease.

2. How should I store leftovers?
* Store leftover baked tofu teriyaki, rice, and vegetables in separate airtight containers in the refrigerator. They should keep well for 3-4 days. Storing components separately helps maintain their individual textures, especially preventing the rice from becoming too infused with sauce.

3. Can I freeze the baked tofu teriyaki?
* You can freeze the baked tofu, but be aware that freezing significantly changes the texture of tofu, often making it spongier and chewier upon thawing. Some people prefer this texture! To freeze, let the baked tofu cool completely, then place it in a single layer on a baking sheet to freeze individually. Once solid, transfer the cubes to a freezer-safe bag or container. Thaw in the refrigerator overnight before reheating. The sauce might separate slightly upon thawing; stir well when reheating. Rice and most cooked vegetables can also be frozen, though textures might change slightly.

4. What’s the best type of tofu to use?
* Extra-firm tofu is highly recommended for this recipe. It holds its shape well during pressing, cubing, and baking, and it develops a pleasant chewy texture. Firm tofu can also work, but it contains more water, so you’ll need to press it very thoroughly. Silken or soft tofu is not suitable for this baking method as it will fall apart.

5. Can I make the teriyaki sauce ahead of time?
* Yes, the teriyaki sauce can be made up to 5-7 days in advance. Prepare the sauce as directed, let it cool completely, and store it in an airtight container or jar in the refrigerator. It might thicken further upon chilling; you can gently warm it on the stove or microwave, whisking in a tablespoon of water if needed to reach the desired consistency before using.

6. Is it possible to make this recipe oil-free?
* You can attempt an oil-free version, but it will impact the final texture. Omit the tablespoon of oil used for tossing the tofu. The tofu will be less browned and significantly less crispy. It might also stick more readily to the parchment paper. Ensure you use a good quality non-stick parchment paper. The flavour will still be good due to the glaze, but the textural element provided by the oil will be missing.

7. How can I make this recipe kid-friendly?
* This recipe is generally quite kid-friendly due to the sweet and savory teriyaki flavour. To make it even more appealing: ensure tofu cubes are bite-sized, consider using slightly less ginger or garlic if your children are sensitive to strong flavours, and serve with familiar sides like white rice and steamed broccoli or edamame. You can also serve the sauce on the side for dipping, allowing kids to control the amount. Avoid adding chili flakes or sriracha unless your kids enjoy spice.

8. Why bake the tofu instead of pan-frying it?
* Baking offers several advantages for this style of dish. It requires less active cooking time and attention compared to pan-frying batches of tofu. It generally uses less oil than shallow frying. Baking allows the tofu to cook evenly and develop a firm, chewy texture throughout. The high, dry heat of the oven helps the glaze caramelize beautifully onto the tofu surface, creating a less greasy result than pan-frying often yields, especially when dealing with a sticky sauce like teriyaki.