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Baked Teriyaki Tofu Recipe


Welcome to a tasty and satisfying recipe for Baked Teriyaki Tofu! This dish combines the rich flavors of teriyaki sauce with the protein-packed goodness of tofu, creating a delicious meal that is both flavorful and nutritious. Whether you’re a tofu lover or looking to try something new, this recipe is sure to impress your taste buds.

Origin and History of this Recipe:

The origins of teriyaki sauce can be traced back to Japan, where it was traditionally used as a marinade for grilled meat. Over time, this savory-sweet sauce has been adapted and incorporated into various dishes, including tofu. The combination of teriyaki sauce and tofu creates a unique fusion of flavors that is both satisfying and delicious.

Things to Expect in this Post Article:

In this article, we will cover everything you need to know to make the perfect Baked Teriyaki Tofu, including the ingredients list, preparation steps, cooking time, servings, nutritional information, and more. We will also provide tips and tricks to enhance the recipe, along with serving suggestions and storage instructions.

Ingredients List:

  • 1 block of firm tofu
  • 1/2 cup of teriyaki sauce
  • 1 tablespoon of sesame oil
  • 1 teaspoon of minced garlic
  • 1 teaspoon of grated ginger
  • 2 tablespoons of sliced green onions
  • 1 tablespoon of sesame seeds
  • Salt and pepper to taste

Preparation Steps:

  1. Preheat the oven to 400°F and lightly grease a baking dish.
  2. Press the tofu to remove excess moisture, then cut it into cubes.
  3. In a bowl, mix together the teriyaki sauce, sesame oil, garlic, and ginger.
  4. Toss the tofu cubes in the sauce mixture until well coated.
  5. Arrange the tofu cubes in the baking dish and bake for 25-30 minutes, flipping halfway through.
  6. Once the tofu is golden brown and crispy, remove from the oven and sprinkle with green onions and sesame seeds.
  7. Serve hot and enjoy!

Cooking Time & Servings:

Total cooking time: 35-40 minutes
Servings: 2-3

Personal Touch:

I first discovered this recipe when looking for a healthier alternative to traditional teriyaki dishes. The combination of flavors and textures in this Baked Teriyaki Tofu recipe quickly became a favorite in my household. I hope you enjoy it as much as we do!

Nutritional Information:

Per serving:
Calories: 250
Protein: 15g
Carbohydrates: 20g
Fat: 10g
Fiber: 5g

Health Conditions and People to Avoid This:

Unfortunately, individuals who are allergic to soy should avoid this recipe due to the main ingredient being tofu. Additionally, those with high sodium diets or kidney issues should be mindful of the teriyaki sauce’s salt content.

Nutrition and Benefits to the Body:

Tofu is a great source of plant-based protein and essential nutrients like iron, calcium, and magnesium. Teriyaki sauce adds flavor and depth to the dish while providing antioxidants from ingredients like garlic and ginger.


While tofu is nutritious, consuming it excessively may lead to hormone imbalances in some individuals. As with any food, moderation is key to maintaining a balanced diet.

Tips and Tricks:

  • For a gluten-free option, use a gluten-free teriyaki sauce.
  • Add vegetables like bell peppers or broccoli to the dish for added nutrition and flavor.
  • Marinate the tofu in the sauce for a few hours before baking for even more flavor.

Equipment Needed:

  • Baking dish
  • Mixing bowl
  • Knife and cutting board
  • Oven

Variations or Substitutions:

  • Substitute the tofu with tempeh for a different texture and flavor.
  • Use a homemade teriyaki sauce for a more personalized touch.
  • Add pineapple chunks for a tropical twist.

Serving Suggestions:

Serve the Baked Teriyaki Tofu over a bed of white or brown rice for a complete meal. Garnish with extra sesame seeds and green onions for added flavor and presentation.

Storage and Reheating Instructions:

Store any leftovers in an airtight container in the fridge for up to 3 days. To reheat, simply microwave or bake in the oven until heated through.


We hope you enjoy making and eating this delicious Baked Teriyaki Tofu recipe! Feel free to share your creations on social media and tag us for a chance to be featured. If you have any questions or feedback, leave a comment below. Happy cooking!

Frequently Asked Questions (FAQs):

Q: Can I use a different protein instead of tofu in this recipe?
A: Yes, you can substitute tofu with tempeh, seitan, or even chicken for a non-vegetarian option.

Q: How can I make this recipe less salty?
A: To reduce the saltiness, opt for a low-sodium teriyaki sauce or dilute the sauce with a bit of water before marinating the tofu.

Q: Can I freeze the Baked Teriyaki Tofu?
A: While you can freeze tofu, the texture may change slightly when thawed. It’s best enjoyed fresh for optimal taste and texture.

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