Low Calorie Vegan Tofu Stir Fry

Vegan Tofu Stir Fry Recipe

This Low Calorie Vegan Tofu Stir Fry Recipe is just 195 calories and has over 11 grams of protein!. Along with a tofu and vegetable stir fry recipe, you’ll find a homemade marinade for tofu stir fry that’s easy and delicious… and low calorie!

Vegan Tofu Stir Fry Recipe

Ingredients You’ll Need:

  • 1 block (12-15 ounces) extra firm tofu
  • ¼ cup low-sodium soy sauce or gluten free Tamari
  • ¼ cup water
  • 1 ½ tablespoon maple syrup
  • 1 tablespoon packed light brown sugar
  • 1 tablespoon rice vinegar
  • ¼ teaspoon toasted sesame oil
  • 2 teaspoons fresh ginger grated or minced
  • 2 cloves of garlic grated or minced
  • 2 teaspoons cornstarch
  • Olive oil spray
  • 2 bell peppers sliced into strips
  • 1 red onion sliced
  • 1 cup green beans
  • 2 carrots peeled and sliced into strips
  • ⅛ teaspoon pepper
  • 3 cups kale sliced
  • 2 green onions sliced
  • 1 teaspoon sesame seeds

Low Calorie Vegan Tofu Stir Fry

vegan tofu stir fry

Healthy Vegan Tofu Stir Fry Meal Prep and Storage

Meal Prep: Meal prepping is the name of the game with this recipe! Simply assemble the meal in individual containers and cover. Any dressings or sauces should be added to a separate container.
Storage: Store in the fridge for 4-5 days, or the freezer for 2 weeks.
Reheat: Follow the directions in the recipe card below for reheating, or add to the microwave for 2-3 minutes until hot.

Vegan Tofu Stir Fry Recipe

Low Calorie Vegan Tofu Stir Fry

Vegan Tofu Stir Fry Recipe

Low Calorie Vegan Tofu Stir Fry

Lose Weight By Eating
This low calorie vegan tofu stir fry recipe is easy and delcious.
Vegan tofu stir fry is wonderful over rice, or served alone… However you serve this tofu stir fry vegetables recipe, you'll love it!
5 from 3 votes
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Course dinner
Cuisine Chinese
Servings 4 servings
Calories 195 kcal


  • 1 block (12-15 ounces) extra firm tofu
  • ¼ cup low-sodium soy sauce or gluten free Tamari
  • ¼ cup water
  • 1 ½ tablespoon maple syrup
  • 1 tablespoon packed light brown sugar
  • 1 tablespoon rice vinegar
  • ¼ teaspoon toasted sesame oil
  • 2 teaspoons fresh ginger grated or minced
  • 2 cloves of garlic grated or minced
  • 2 teaspoons cornstarch
  • Olive oil spray
  • 2 bell peppers sliced into strips
  • 1 red onion sliced
  • 1 cup green beans
  • 2 carrots peeled and sliced into strips
  • teaspoon pepper
  • 3 cups kale sliced
  • 2 green onions sliced
  • 1 teaspoon sesame seeds


  • Slice the tofu into 1 inch cubes and add to the paper towel lined plate.
  • Cover the tofu with the towel, and place a heavy plate or pan atop the tofu. This will help drain out some of the moisture. Let sit for 10 minutes or all day in the fridge.
  • To a medium bowl, combine the soy sauce, water, maple syrup, brown sugar, rice vinegar, sesame oil, ginger, garlic and cornstarch. Set aside.
  • Heat a skillet over medium-high heat, and spray with olive oil.
  • Add the tofu, bell peppers, onions, green beans, and carrots to the pan. Sprinkle with pepper and cook for 9 minutes until the veggies start to soften.
  • Add the kale and cook for 2-5 minutes until it starts to wilt.
  • Pour in the sauce to the veggies and continue to cook for an additional 1 minute until thickened.
  • Top with green onions and sesame seeds.


Serving: 2cupsCalories: 195kcalCarbohydrates: 30.8gProtein: 11.6gFat: 4.7gSaturated Fat: 0.9gCholesterol: 0mgSodium: 940mgPotassium: 738mgFiber: 5gSugar: 15.3gCalcium: 292mgIron: 3mg
Keyword dinner, stir fry, teriyaki, vegan, vegetarian
Tried this recipe?Let us know how it was!
vegan tofu stir fry

About the Author

Hi, my name is Audrey Johns and I am a 4 time best selling cookbook author! All 4 of my low calorie cookbooks are published by HarperCollins (the oldest publishing house in the US!) and have been featured on prominent TV shows like The Today Show, Rachael Ray and The Doctors. I am a low calorie and healthy recipe authority and my delicious recipes are tried and loved by thousands of readers. 

After a one year 150 pound weight loss (and I’ve kept it off for 13 years!) I started sharing all of my low calorie recipes with the world. They are always all-natural and geared around weight loss and weight management. I have even made some of these recipes with my Biggest Loser pal Bob Harper! Check out my weight loss story, my best selling cookbooks, and my numerous TV appearances by clicking here.

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Vegan Tofu Stir Fry Recipe

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Vegan Tofu Stir Fry Recipe

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