High Protein Vegan Tofu Stir Fry – 40g Protein Per Serving
Crispy baked tofu, colorful vegetables, and a rich peanut ginger sauce — all packed into one bowl with 40g of plant protein. Ready in 20 minutes. Vegan, gluten-free option, and perfect for meal prep.
10
min prep
10
min cook
4
servings
40g
protein
“As a vegan lifter, hitting 40g of protein per meal used to be a struggle — until I discovered this tofu stir fry. The secret is combining extra-firm tofu (pressed and crisped to perfection) with edamame, chickpeas, and a protein-rich peanut sauce. It’s not only high in protein but also incredibly delicious. My non-vegan friends request this all the time.”
This tofu stir fry delivers 40g of plant-based protein per serving through a strategic combination of ingredients: extra-firm tofu (30g protein per block), edamame (8g per serving), and chickpeas (6g per serving), all bound together with a creamy peanut butter sauce (adds another 4g). The result is a satisfying, macro-friendly meal that’s perfect for muscle building, weight loss, or simply eating a delicious vegan dinner. Plus, it’s ready in 20 minutes and meal-prep friendly.
How This Recipe Hits 40g Plant Protein
🥟 Extra-firm tofu (½ block per serving)~30g protein — the star
🟢 Edamame (½ cup per serving)~8g protein — complete plant protein
🫘 Chickpeas (¼ cup per serving)~6g protein — fiber & texture
🥜 Peanut butter in sauce (1 tbsp per serving)~4g protein — creamy binder
🌾 Brown rice or quinoa (optional)+5-8g protein per serving
| Ingredient | Amount (per serving) | Protein (g) |
|---|---|---|
| Extra-firm tofu | ½ block (100g) | ~15g |
| Edamame (shelled) | ½ cup (75g) | ~8g |
| Chickpeas | ¼ cup (40g) | ~6g |
| Peanut butter (sauce) | 1 tbsp (16g) | ~4g |
| Soy sauce + veggies | — | ~2g |
| TOTAL | ~40g protein |
🥜 High-Protein Tofu Stir Fry with Peanut Ginger Sauce
Vegan · Gluten-free option · 20 minutes · 40g protein
Ingredients (4 servings)
- For the tofu:
- 2 blocks (400g) extra-firm tofu, pressed & cubed
- 1 tbsp cornstarch (for crispiness)
- 1 tbsp soy sauce (or tamari)
- For the stir fry:
- 2 cups shelled edamame (frozen, thawed)
- 1 can (400g) chickpeas, drained & rinsed
- 1 red bell pepper, sliced
- 1 cup broccoli florets
- 2 carrots, julienned
- 3 cloves garlic, minced
- 1 tbsp fresh ginger, grated
- Peanut ginger sauce:
- ¼ cup peanut butter (natural, unsweetened)
- ¼ cup low-sodium soy sauce (or tamari)
- 2 tbsp rice vinegar
- 1 tbsp maple syrup or agave
- 1 tbsp sesame oil
- ¼ cup water (to thin)
- 1 tsp sriracha (optional, for heat)
🔥 520 cal
🥩 40g protein
🥑 22g fat
🌾 45g carbs
How to make (20 minutes)
- Press the tofu: Wrap tofu blocks in a clean towel and press for 10 minutes (or use a tofu press). Cube into 1-inch pieces.
- Make the sauce: In a bowl, whisk together peanut butter, soy sauce, rice vinegar, maple syrup, sesame oil, water, and sriracha. Set aside.
- Crisp the tofu: Toss tofu cubes with cornstarch and 1 tbsp soy sauce. Heat a large nonstick skillet or wok over medium-high heat. Add tofu and cook for 6-8 minutes, turning occasionally, until golden and crispy on all sides. Remove from pan.
- Stir fry vegetables: In the same pan, add garlic and ginger — cook 30 seconds. Add bell pepper, broccoli, carrots, edamame, and chickpeas. Stir fry for 3-4 minutes until vegetables are tender-crisp.
- Combine: Return crispy tofu to the pan. Pour the peanut ginger sauce over everything. Toss to coat evenly. Cook for 1-2 minutes until heated through and sauce thickens slightly.
- Serve: Garnish with sesame seeds, chopped peanuts, and green onions. Serve over brown rice, quinoa, or cauliflower rice.
💡 Pro tips for crispy tofu:
• Press tofu thoroughly — remove as much water as possible (watery tofu won’t crisp).
• Use cornstarch — it creates a crispy coating that holds up to the sauce.
• Don’t overcrowd the pan — cook tofu in a single layer; do in batches if needed.
• High heat is essential — medium-high to high heat creates the best crust.
• Press tofu thoroughly — remove as much water as possible (watery tofu won’t crisp).
• Use cornstarch — it creates a crispy coating that holds up to the sauce.
• Don’t overcrowd the pan — cook tofu in a single layer; do in batches if needed.
• High heat is essential — medium-high to high heat creates the best crust.
Why These Ingredients Work for High Protein
🥟 Tofu (extra-firm)Complete protein with all essential amino acids. 15g per ½ block.
🟢 EdamameYoung soybeans — another complete protein. 17g per cup.
🫘 ChickpeasAdds fiber, texture, and complementary amino acids. 6g per ¼ cup.
🥜 Peanut butterHealthy fats and protein that makes the sauce creamy.
🌾 Brown rice or quinoaAdd extra protein — quinoa adds 8g per cup.
🥦 VegetablesBroccoli, peppers, carrots — vitamins, fiber, and low calories.
Meal Prep & Storage
Refrigerator (4-5 days): This stir fry stores beautifully. Keep the sauce separate or mix it in — it reheats well. Portion into 4 airtight containers. To reheat, microwave for 90 seconds or reheat in a skillet over medium heat. The tofu may lose some crispiness but will still be delicious. For best results, reheat in an air fryer or toaster oven (3-4 minutes at 350°F) to restore crispiness.
Freezer (2 months): Freeze the stir fry without the sauce (sauce can be frozen separately). The tofu and vegetables freeze well. Thaw overnight in the refrigerator. Reheat in a skillet, then add fresh sauce. Cooked sauce can be frozen, but it may separate slightly — whisk vigorously after reheating.
Meal prep strategy: Make a double batch on Sunday. Portion into 8 containers. Add different toppings each day — sesame seeds one day, crushed peanuts another, extra sriracha, lime juice, or fresh cilantro. Keeps lunch exciting all week.
Customization & Variations
🔥 Spicy versionDouble the sriracha or add red pepper flakes.
🥬 Low-carb optionServe over cauliflower rice (extra 5-6g fiber).
🥜 Add more proteinTop with hemp hearts (4g per tbsp) or pumpkin seeds.
🥦 Swap vegetablesZucchini, snap peas, mushrooms, bok choy, or asparagus.
🍚 Higher carb (for bulking)Add brown rice (5g extra protein, 45g carbs).
🍋 Fresh finishSqueeze lime juice and add fresh cilantro before serving.
Frequently Asked Questions
Is tofu a complete protein?
Yes — tofu is one of the few plant-based complete proteins, meaning it contains all nine essential amino acids your body needs. A 100g serving of extra-firm tofu provides about 15g of high-quality protein, comparable to animal protein in amino acid profile. When combined with edamame (also a complete protein) and chickpeas (which complement the amino acid profile), this dish delivers exceptional protein quality for muscle building and recovery.
How do I press tofu without a tofu press?
Wrap the tofu block in a clean kitchen towel or several layers of paper towels. Place it on a plate, then put another plate on top. Add weight on the top plate — canned goods, a cast iron skillet, or heavy books work perfectly. Let it press for 15-30 minutes. The longer you press, the crispier your tofu will be. For extra firmness, freeze the tofu, thaw it, then press — this creates a meatier texture.
Can I make this soy-free?
Yes — substitute the tofu with tempeh (made from fermented soy, but often acceptable for soy-sensitive people? Actually both are soy-based). For completely soy-free, use seitan (vital wheat gluten — 25g protein per serving, but not gluten-free) or a mix of chickpeas, lentils, and pea protein. Replace edamame with more chickpeas or green peas. Use coconut aminos instead of soy sauce. The protein content will change — seitan would actually increase protein to 45-50g per serving.
Is this recipe gluten-free?
Yes with modifications. Use tamari or coconut aminos instead of regular soy sauce (most soy sauce contains wheat). Ensure your peanut butter and other ingredients are gluten-free. All other ingredients — tofu, edamame, chickpeas, vegetables, rice vinegar, maple syrup, sesame oil — are naturally gluten-free. Double-check your cornstarch (most is gluten-free). Serve over rice or quinoa instead of wheat-based noodles.
How many calories are in this dish?
This recipe has approximately 520 calories per serving with 40g protein, 22g fat, and 45g carbohydrates. It’s designed as a complete, satisfying meal for active individuals. For weight loss, replace half the chickpeas with extra broccoli and serve over cauliflower rice (reduces calories to ~420). For muscle gain/bulking, serve over a full cup of brown rice (adds ~200 calories, 5g protein). The macros are incredibly flexible.
What readers are saying (3 reviews)
L
Lauren W.June 24, 2025
★★★★★
Finally, a vegan meal that actually hits my protein goals! 40g protein in one delicious bowl is amazing. The peanut sauce is incredible — I could eat it on everything. My non-vegan boyfriend asked for seconds. Will absolutely make this again.
M
Marcus T.June 21, 2025
★★★★★
As a vegan lifter, hitting protein is a daily challenge. This recipe is a game-changer. The combination of tofu, edamame, and chickpeas is brilliant. The crispy tofu + creamy sauce is perfect. I’ve been meal prepping this for weeks — never gets old.
S
Sophia C.June 18, 2025
★★★★★
I’m not even vegan and I love this recipe! The flavors are incredible and it’s so filling. The edamame adds such a nice pop of color and texture. I made it for meal prep and it lasted all week. Highly recommend even if you’re not plant-based!
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