Easy Honey Garlic Tofu With Soy & Sesame | Walder Wellness, RD (2024)

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4.96 from 49 votes

by Carrie Walderlast updated October 23, 2023

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This honey garlic tofu recipe is so simple and easy to make! Crispy baked tofu is tossed in the BEST tofu sauce made from honey, garlic, soy, and sesame. Serve with whole grains (like brown rice) and veggies (like broccoli) for a complete meal.

Easy Honey Garlic Tofu With Soy & Sesame | Walder Wellness, RD (1)

If you’re looking for a way to make tofu taste better – I got you! Tofu can be pretty bland on it’s own, but paired with a delicious sauce it can be SO satisfying 🙂

In this recipe, tofu gets coated in cornstarch and baked in the oven so that the outsides get nice and crispy. While the tofu bakes, the easy honey garlic tofu sauce is prepared on the stovetop. All you need to do is toss the baked tofu in the sauce and serve with your favourite sides (I’ve included some pairing ideas for you below).

As a dietitian, I’m happy to share that tofu is an excellent plant-based protein option that can be enjoyed by vegetarians and meat-eaters alike. I’ve included some of it’s unique nutrition benefits below as well. Enjoy!

Want more easy tofu recipes? Check out my roundup ofsimple, healthy tofu recipesfor more inspiration! If you like this recipe, you might also enjoy one of my reader (and personal) favourites: this Miso Maple Baked Tofu – the baked tofu is the same, but paired with a different sauce!

Easy Honey Garlic Tofu With Soy & Sesame | Walder Wellness, RD (2)

Ingredients Needed

All you need to make this easy tofu recipe are 8 simple ingredients:

Tofu (firm or extra firm)
Avocado oil (or other neutral cooking oil)
Cornstarch (this is used to add a nice crispy layer around the tofu)
Fresh garlic
Toasted sesame oil
Honey
Soy sauce
Rice vinegar
Optional garnish: chopped green onion, sesame seeds

Full ingredient measurements and detailed instructions are located in the printable recipe card at the bottom of this post!

Easy Honey Garlic Tofu With Soy & Sesame | Walder Wellness, RD (3)

Recipe Modifications & Ingredient Swaps

For a gluten free option, be sure to swap regular soy sauce for a certified gluten-free tamari or coconut aminos. Cornstarch is naturally gluten-free, but if you need to follow a strict gluten-free diet, be sure to check that it’s not made in a facility that also manufactures gluten-containing foods.
I like using avocado oil in this as it’s a very neutral tasting oil, but it can be swapped for another neutral oil that you have on hand.
Instead of baking tofu, you could pan-fry it or cook it in an Air Fryer if preferred.
While I do recommend using cornstarch if you can, you may also use potato starch or regular flour to coat the tofu.
Feel free to cut the tofu into any size you like. I find the smaller the pieces, the more firm and crisp the texture. However, if you like tofu soft on the inside but crisp on the outside, I would cut them into bigger pieces (larger than in the photos – similar to the size in this recipe). I tested this recipe both ways, and actually prefer the texture of the larger pieces!
If you like the taste of this sauce, you could try it with another protein, like shrimp or chicken (instead of tofu!)

Easy Honey Garlic Tofu With Soy & Sesame | Walder Wellness, RD (4)

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Step-By-Step: How To Make This Recipe

Easy Honey Garlic Tofu With Soy & Sesame | Walder Wellness, RD (5)

STEP 1: After pressing excess liquid out of tofu with a paper towel, I like to start by cutting the tofu in half, separating the top half from the bottom.

Easy Honey Garlic Tofu With Soy & Sesame | Walder Wellness, RD (6)

STEP 2: Then, I flip the tofu onto one of its large sides and cut it into thirds, lengthwise.

Easy Honey Garlic Tofu With Soy & Sesame | Walder Wellness, RD (7)

STEP 3: Next, cut tofu in the other direction, to create approximately 1/2-inch cubes.

Easy Honey Garlic Tofu With Soy & Sesame | Walder Wellness, RD (8)

STEP 4: Transfer the tofu to a large bowl and toss it inavocado oil, salt, and pepper until well-coated.

Easy Honey Garlic Tofu With Soy & Sesame | Walder Wellness, RD (9)

STEP 5: Add cornstarchto the tofu and toss the cubes again.

Easy Honey Garlic Tofu With Soy & Sesame | Walder Wellness, RD (10)

STEP 6: Spread the tofu out onto abaking sheet. Place the sheet in the oven for 20 minutes, flipping halfway through with a set of tongs.

Easy Honey Garlic Tofu With Soy & Sesame | Walder Wellness, RD (11)

STEP 7: While the tofu is in the oven, prepare the honey garlic sauce on the stove.

Easy Honey Garlic Tofu With Soy & Sesame | Walder Wellness, RD (12)

STEP 8: Remove the tofu from the oven and toss the crispy baked tofu cubes in the honey garlic sauce. Serve with sides as desired – see below for ideas!

What To Serve With Honey Garlic Tofu

With tofu as our plant-based protein source and the sauce as a healthy fat source, I recommend serving this recipe with a side of whole grains andnon-starchy veggiesto balance out the meal.

Whole grains, like:

brown rice
quinoa
farro

Veggies that would pair well:

broccoli
bok choy
asparagus
zucchini
green beans

Tip: pop these veggies in the oven while you bake the tofu so they cook at the same time!

Easy Honey Garlic Tofu With Soy & Sesame | Walder Wellness, RD (13)

Frequently Asked Questions

What is the best type of tofu to use for this recipe?

I recommend using either “firm” or “extra firm” tofu for this recipe. In these two types of tofu, more water has been pressed out and they will hold their shape well when cooking.

Do you have to press tofu before cooking?

You don’t need to use a fancy tofu press or anything! I like to drain the tofu from the water in the package, then wrap it with some paper towel and gently squeeze/press any excess liquid out. Just be careful not to press too hard as you don’t want the tofu to crumble!

Do you have to marinate tofu in this recipe?

For this recipe – nope! I tested it by marinating and I found that tossing it in the sauce after cooking offered WAY more flavour (and way more yummy sauce!)

How long does cooked tofu last in the fridge?

Leftovers of this recipe will keep in an airtight container in the fridge for about 2-3 days. That said, the texture will be best right after cooking – I would try to eat any leftovers the next day, if possible!

You can easily reheat tofu in the microwave. Do note that the tofu may loose it’s crispness when stored in the sauce and when reheated.

Tofu Nutrition Benefits

Tofu is a form of condensed soy milk that is pressed into solid blocks. It’s a great source of plant-basedprotein, with a 3.5 ounce or 100 gram serving of tofu providing 8 grams of complete protein.

For reference, a block of tofu is typically around 350 grams and will provide a total of about 28 grams of protein.

In addition to protein, tofu is a great source of essential micronutrients, like:

manganese
calcium
selenium
phosphorus
copper
magnesium
iron
zinc

While there is controversy around soy, the majority of studies suggest that soy is linked to improved cholesterol levels, heart health, fertility, and reduced cancer risk. These health benefits are likely due to the presence of beneficial plant compounds calledisoflavones.

Easy Honey Garlic Tofu With Soy & Sesame | Walder Wellness, RD (14)

More Easy Tofu Recipes

Crispy Baked Tofu With Maple Miso Sauce
Vegan Tofu Coconut Curry
Crispy Tofu Salad With Miso Tahini Dressing
Easy Curry Tofu Scramble
Tofu Tomato Pasta With Vegetables

Did you give thisHoney Garlic Tofu Recipea try? Let me know by leaving a comment and recipe rating below!

If you do make this recipe, don’t forget to tag me onInstagramorPinterest– seeing your creations always makes my day. You can alsosubscribe to my email listto never miss a new recipe or nutrition education post!

Get the Recipe:Easy Honey Garlic Tofu With Soy & Sesame

This honey garlic tofu recipe is so simple and easy to make! Crispy baked tofu is tossed in a tasty sauce made from honey, garlic, soy, and sesame. Serve with whole grains (like brown rice) and veggies (like broccoli) for a complete meal.

Prep Time: 10 minutes minutes

Cook Time: 20 minutes minutes

Total Time: 30 minutes minutes

Servings: 4

Print Pin

4.96 from 49 votes

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Ingredients

Tofu:

1 block tofu (firm or extra firm)
1 Tbsp avocado oil (or other neutral oil)
Salt + pepper
1 Tbsp cornstarch

Honey Garlic Sauce:

3 Tbsp toasted sesame oil
3-4 large cloves garlic, minced
3 Tbsp honey
1 Tbsp soy sauce (or tamari)
1 tsp rice vinegar
1 tsp cornstarch (mix with 1 tsp water to form slurry)

Optional Garnish:

Sesame seeds
Green onion
Salt + pepper, to taste

Instructions

Preheat oven to 400F. Line a baking sheet with parchment paper.
Cut block of tofu into 1/2-inch to 1-inch cubes (see note). Take a paper towel and press the cubes gently to remove as much water as you can.
Transfer the tofu to a bowl and toss inavocado oil, salt, and pepper. Add 1 tablespoon ofcornstarchto the tofu and toss it again.
Spread the tofu out onto abaking sheetand transfer to the oven for 20 minutes, flipping halfway through with a set of tongs.
See Also
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While the tofu is in the oven, prepare the honey garlic sauce on the stove. Start by heating up sesame oil in a small saucepan over medium. Add minced garlic and sauté for a couple minutes.
Then, add in honey, soy sauce, rice vinegar, and cornstarch slurry. Bring ingredients to a boil and stir continuously for about 30-60 seconds as the sauce thickens. Remove from heat.
Remove the tofu from the oven and toss in the honey garlic sauce. Serve with sides (see notes for ideas) and add optional garnish as desired. Enjoy immediately!

Notes

*SERVINGS: This recipe as written will make between 2-4 servings, depending on your unique needs and hunger levels.

*LEFTOVERS:

Leftovers of this recipe will keep in an airtight container in the fridge for about 2-3 days. That said, the texture will be best right after cooking – I would try to eat any leftovers the next day, if possible!
You can easily reheat tofu in the microwave. Do note that the tofu may loose it’s crispness when stored in the sauce and when reheated.

*RECIPE MODIFICATIONS:

For a gluten free option, be sure to swap regular soy sauce for a certified gluten-free tamari or coconut aminos. Cornstarch is naturally gluten-free, but if you need to follow a strict gluten-free diet, be sure to check that it’s not made in a facility that also manufactures gluten-containing foods.
I like using avocado oil in this as it’s a very neutral tasting oil, but it can be swapped for another neutral oil that you have on hand.
Instead of baking tofu, you could pan-fry it or cook it in an Air Fryer if preferred.
While I do recommend using cornstarch if you can, you may also use potato starch or regular flour to coat the tofu.
Feel free to cut the tofu into any size you like. I find the smaller the pieces, the more firm and crisp the texture. However, if you like tofu soft on the inside but crisp on the outside, I would cut them into bigger pieces (larger than in the photos – similar to the size in this recipe). I tested this recipe both ways, and actually prefer the texture of the larger pieces!
If you like the taste of this sauce, you could try it with another protein, like shrimp or chicken (instead of tofu!)

*WHAT TO SERVE TOFU WITH: With tofu as our plant-based protein source and the sauce as a healthy fat source, I recommend serving this recipe with a side of whole grains andnon-starchy veggiesto balance out the meal.

Whole grains, like brown rice, quinoa, or farro would work well.TIP: start cooking your grains before the tofu, so that they’re ready when everything else is!
Some veggies that would pair well include broccoli, bok choy, asparagus, zucchini, or green beans. Tip: pop these veggies in the oven while you bake the tofu so they cook at the same time!

Nutrition

As a dietitian, I create recipes with whole food ingredients that provide the nutrients needed for optimal health. My nutrition philosophy does not focus on numbers; however, I understand that this information can be helpful.

Do note that the nutrition info provided is an estimate and I cannot guarantee correctness of the displayed values. These numbers will differ depending on brands used, recipe modifications, and amount eaten. If you require specific nutrition information due to medical reasons, please consult with your dietitian or physician.

Course: Main Course

Cuisine: Asian

Diet: Gluten Free, Low Lactose, Vegetarian

Keyword: garlic, honey, tofu

Author: Carrie Walder

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Easy Honey Garlic Tofu With Soy & Sesame | Walder Wellness, RD (16)

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