Tofu Recipes: How to Cook Tofu for Perfect Teriyaki Dishes

Making restaurant-quality teriyaki tofu at home is easier than you think. The secret lies in proper tofu preparation and choosing the best cooking method for this Japanese-inspired dish.

Many home cooks struggle with bland, soggy results because they skip one crucial step or use techniques that don’t match their goals. With this guide, you’ll discover three effective methods that consistently deliver flavorful, perfectly textured tofu for various mealtimes.

What Is Tofu, and Why Teriyaki Works With It?

Tofu comes from pressed soybeans formed into blocks. Its sponge-like structure is mild on its own, but its texture helps it absorb seasoning and marinades well. Teriyaki pairs perfectly because it soaks into the tofu rather than just coating it. Because of this, you’ll experience full flavor in each bite.

Firmer varieties handle sauces and high temperatures without breaking. Extra-firm is the easiest to work with for beginners as it won’t crumble during cooking.

Is Tofu Healthy? Nutrition Facts Before You Start Cooking

A 3.5-ounce tofu serving contains 8 grams of complete protein, including all essential amino acids your body needs but can’t produce. Let’s explore the nutritional breakdown.

• 70 calories per serving
• 2 grams of carbohydrates
• Zero cholesterol
• Iron, calcium, and magnesium content
• Gluten-free and vegan-friendly

While tofu-based dishes aren’t necessarily good for you if eaten in excess, tofu itself contains fewer calories than other teriyaki proteins. Chicken teriyaki, for instance, has 165 calories per serving. Tofu provides substantial protein with fewer calories and no cholesterol, giving you a more health-conscious alternative.

Prep Steps and Making the Teriyaki Sauce

For the best results, complete these essential preparation steps ahead of cooking. These include removing excess water from the tofu and making your sauce before you cook.

How to Press Tofu

Pressing removes extra water so your tofu absorbs maximum teriyaki flavor instead of staying bland and watery.

1. Wrap the block in clean kitchen towels
2. Place a heavy object on top (a cast-iron pan works well)
3. Wait 15–30 minutes
4. Pat completely dry, then cut

You can even press and cube tofu up to 2 days before you plan to cook it. Refrigerate and add sauce when ready to cook.

Why Tofu Marinade Should Be Made First?

Store-bought or homemade teriyaki sauce both work well with tofu. Prepare your sauce before you start cooking to help prevent burning and ensure even coating. Tofu cooks quickly, especially in air fryers and skillets, so having sauce ready means you can add it at exactly the right moment.

3 Best Ways to Cook Teriyaki Tofu

You can explore different textures with each tofu cooking method. Our guide not only helps you understand how to implement each one, but also which dishes and situations are most applicable to each method.

1. Air Fryer Teriyaki Tofu

Best for quick, crispy tofu dinners

Ingredients:

• 14 oz extra-firm tofu, pressed and cubed
• 3 tablespoons teriyaki sauce
• 1 teaspoon sesame oil
• Cooking spray

Cooking Steps (Approx. 15 minutes):

1. Toss tofu cubes with sesame oil
2. Air fry at 400°F for 10 minutes
3. Shake the basket, brush the teriyaki sauce on the pieces
4. Cook for an additional 5 minutes until golden brown with a hollow sound when tapped

Best Dish Pairings: 

Teriyaki tofu rice bowls showcase this crispy texture perfectly. The firm exterior withstands steamed vegetables, pickled cabbage, and thick teriyaki glazes without becoming soggy. Buddha bowls with quinoa, roasted sweet potatoes, and edamame are also an option. This meal maintains crispiness even with chunky toppings.

2. Baked Tofu With Teriyaki

Best for meal prep and larger batches

Ingredients:

• 14 oz firm tofu, pressed and cubed
• 4 tablespoons teriyaki sauce, divided
• 1 tablespoon cornstarch
• Salt and pepper

Cooking Steps (Approx. 25 minutes):

1. Preheat oven to 425°F
2. Combine tofu with cornstarch and half the sauce
3. Arrange on a lined baking sheet without crowding
4. Bake 25 minutes, flip halfway
5. Apply the remaining sauce during the final 5 minutes

Tip: Firm edges, light browning, and pieces that spring back when pressed indicate your baked tofu is ready.

Best Dish Pairings: 

Traditional teriyaki bento boxes complement baked tofu, ensuring you enjoy consistent texture and mild flavor with steamed rice, miso soup, and pickled vegetables. Meal prep containers with brown rice, roasted broccoli, and carrots maintain an appetizing tofu texture for several days.

3. Teriyaki and Pan-Fried Tofu

Best for: Weekend cooking focused on authentic flavor

Ingredients:

• 14 oz firm tofu, pressed and sliced
• 4 tablespoons teriyaki sauce, divided
• 2 tablespoons vegetable oil
• 1 teaspoon sesame seeds
• 2 green onions, sliced
• 1 teaspoon sesame oil

Cooking Steps (Approx. 25–30 minutes):

1. Score tofu slices in a crosshatch pattern, cutting 1/4 inch deep
2. Toast sesame seeds in a dry pan until golden brown, then set aside
3. Heat vegetable oil in a large skillet over medium-low heat until warm
4. Add tofu slices without overcrowding the pan, cook 8 minutes first side
5. Flip once carefully, cook 6 minutes on the second side until golden
6. Brush first thin layer of teriyaki sauce on top, cook 2 minutes more
7. Flip again, brush sauce on the other side, cook 2 minutes until caramelized
8. Add another thin sauce layer, let reduce and glaze 1–2 minutes
9. Final flip, apply remaining sauce, cook until deep caramelization forms
10. Drizzle with sesame oil, garnish with toasted seeds and green onions

Best Dish Pairings: 

Classic teriyaki plates with steamed jasmine rice and grilled vegetables highlight this method best. The glazed coating and deep caramelized flavors create a traditional restaurant-style presentation. Teriyaki donburi (rice bowls) also showcase the glossy sauce on the tofu pieces and work well with simple sides like fresh vegetables.

Keep It Fresh: Storage and Pro Tips

If you run into common tofu cooking mishaps, there are straightforward solutions:

• Soggy results? Always press thoroughly before cooking.
• Bland flavor? Add salt to marinades or cooking oil.
• Breaking pieces? Allow longer cooking before flipping.
• Thin sauce? Combine 1 teaspoon cornstarch with 2 teaspoons water and stir into the sauce while cooking.
• Reheating? Avoid microwaving crispy tofu. Instead, air fry for 2–3 minutes at 350°F, 5 minutes in the oven at 375°F, or a quick sear on the stovetop.

How Long Does Tofu Last in the Fridge?

Cooked tofu keeps its texture and flavor for just a few days. If you used the air fryer method, tofu can be stored for 3–4 days if sealed. For baked tofu, you can store it for 4–5 days. Pan-fried tofu can last for 2–3 days if the sauce is kept separate.

Food Safety Tip: Fresh tofu keeps 3–5 days after opening when stored in water. Change water daily and discard if a sour smell starts.

Other Teriyaki Favorites You Can Try

Mastering tofu teriyaki shows why this protein works so well with Japanese flavors. It adapts to seasonings while providing solid nutrition.

Classic proteins like chicken teriyaki and shrimp teriyaki follow similar sauce principles with different cooking times. Each time, teriyaki is the true centerpiece of these dishes, showing how adaptable and flavorful it can be.

Looking to skip the cooking and still enjoy traditional Japanese dishes? Call Sakura of Japan at (516) 518-4885 for delicious takeout teriyaki menu options.