Healthy Dinner Broccoli Tofu Skillet

Name: Healthy Dinner Broccoli Tofu Skillet
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 2 servings
Ingredients: 1 block firm tofu, drained and cubed; 2 cups broccoli florets; 2 tablespoons soy sauce; 2 tablespoons olive oil; 1 clove garlic, minced; Salt and pepper to taste; Sesame seeds for garnish

Highlighted under: Wholesome Healthy Meals Collection

I love preparing this Healthy Dinner Broccoli Tofu Skillet when I'm craving something nutritious yet satisfying. It combines vibrant broccoli with protein-packed tofu, making it a perfect weeknight meal. The flavors meld together beautifully with a simple garlic-soy sauce that enhances the natural taste of the vegetables. Plus, it's quick to make in under 30 minutes, helping me maintain a healthy routine without sacrificing flavor. If you're looking for a delicious, guilt-free dinner option, this recipe is it!

Created by

Juliet Ashford

Last updated on 2026-01-13T05:51:35.766Z

When I first experimented with this Healthy Dinner Broccoli Tofu Skillet, I was amazed at how well tofu absorbs flavors. I marinated the tofu in a mixture of soy sauce and garlic, which created a savory base that truly elevated the dish. Using fresh broccoli adds not only color but also a satisfying crunch, making it a delightful experience with every bite.

One of my favorite tips for this recipe is to pan-fry the tofu until golden brown for that perfect crispy texture. It's a great way to enjoy a healthier meal without feeling deprived, and the simplicity of the preparation allows me more time to relax after a busy day.

        Why You'll Love This Recipe
        Nutrient-rich ingredients packed with vitamins and minerals
Quick and easy to prepare, perfect for busy weeknights
Rich, savory flavors that everyone will enjoy

      

Perfecting Tofu Texture

To achieve the best texture for your tofu, make sure to press it before cooking. Place the drained block of tofu between two plates and apply weight on top, letting it sit for about 15 minutes. This process removes excess moisture, allowing the tofu to absorb more flavors from the marinade and achieve a crispier texture when sautéed.

When frying the tofu, ensure your skillet is preheated adequately. A hot skillet is essential for creating that desirable golden crust; if the pan isn't hot enough, the tofu might stick or become soggy. Monitor the tofu closely, flipping it only once to achieve even browning on all sides, which should take about 5-7 minutes.

Broccoli Best Practices

When preparing the broccoli, look for vibrant green florets as they indicate freshness. Cutting them into uniform sizes (about 1-inch pieces) ensures even cooking. If you prefer a more tender texture, consider blanching the broccoli in boiling water for 1-2 minutes before transferring it to the skillet. This method helps to maintain the bright color and crispness while giving you control over the cooking time.

During the stir-fry process, avoid overcrowding the skillet. If the broccoli pieces touch too much, they will steam instead of sauté, losing that sought-after texture. Keeping the heat at medium-high and stirring frequently will allow the broccoli to cook evenly, helping it stay vibrant and crunchy without becoming mushy.

Ingredients

For the Skillet

1 block firm tofu, drained and cubed
2 cups broccoli florets
2 tablespoons soy sauce
2 tablespoons olive oil
1 clove garlic, minced
Salt and pepper to taste
Sesame seeds for garnish

Instructions

Prepare the Tofu

In a bowl, combine the cubed tofu, soy sauce, and minced garlic. Let it marinate for at least 10 minutes.

Cook the Tofu

Heat 1 tablespoon of olive oil in a skillet over medium-high heat. Add the marinated tofu and cook until golden brown, about 5-7 minutes. Remove tofu and set aside.

Sauté the Broccoli

In the same skillet, add the remaining tablespoon of olive oil. Add broccoli florets and stir-fry until they are bright green and tender, about 5 minutes.

Combine and Serve

Return the tofu to the skillet, season with salt and pepper, and toss everything together. Serve warm, garnished with sesame seeds.

Pro Tips

Add other vegetables like bell peppers or carrots for more variety. Adjust the soy sauce or add some chili flakes for a little heat if desired.

Flavor Enhancements

If you're looking to elevate the flavor profile of this dish, consider adding a splash of rice vinegar or a pinch of red pepper flakes during the cooking process. These ingredients can introduce a delightful tang or a gentle kick of heat, complementing the savory soy sauce beautifully. Additionally, experimenting with different types of soy sauce, such as low-sodium or tamari, can cater to dietary needs while still providing a rich depth of flavor.

Fresh herbs like cilantro or green onions can also be added as a garnish for an extra burst of freshness. I love to sprinkle some chopped scallions on top just before serving to enhance the dish visually and add a fresh aromatic element.

Storage and Serving Ideas

This Healthy Dinner Broccoli Tofu Skillet can be stored in the refrigerator for up to 3 days, making it a great option for meal prep. Pack it in airtight containers for easy reheating. When reheating, consider doing so on the stove rather than in the microwave to maintain the textures of the tofu and broccoli, quickly sautéing them on medium heat until heated through.

For a complete meal, serve this dish on a bed of steamed rice or quinoa. This not only enhances the meal's nutritional value but also adds a satisfying base that absorbs the savory flavors of the dish. Feel free to customize it further by adding cooked chicken or shrimp for a protein boost if desired.

Questions About Recipes

→ Can I use frozen broccoli for this recipe?

Yes, you can use frozen broccoli. Just make sure to thaw and drain any excess water before cooking.

→ How do I make this dish vegan?

This recipe is already vegan-friendly since it uses tofu as the protein source.

→ What can I serve with this dish?

It pairs well with steamed rice, quinoa, or even a side salad for a complete meal.

→ How can 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.