This Tofu Noodle Stir Fry is a fast, easy, and healthy vegetarian dinner that comes together in just 30 minutes. Packed with crispy tofu, a medley of vibrant vegetables, and tossed in a bold homemade stir-fry sauce, it’s a plant-based meal that doesn’t skimp on flavor. It’s also a great make-ahead dish for lunch or dinner throughout the week.

Full Recipe:

Ingredients

Stir-Fry:

• 12 ounces rice noodles

• 1 block (14 ounces) extra-firm tofu

• 3 tablespoons corn starch

• 2 tablespoons olive oil

• 2 green onions, sliced (white parts only)

• 1 carrot, peeled and sliced

• 1 bell pepper, seeded and thinly sliced

• 1 cup snow peas, thinly sliced

• 1 cup broccoli florets

Sauce:

• 1/3 cup soy sauce

• 1 tablespoon chili paste (plus more if desired)

• 1 tablespoon rice vinegar

• 2 teaspoons sesame oil

• 1 tablespoon brown sugar (or maple syrup)

• 2 cloves garlic, finely minced or grated

• 1-inch ginger root, finely minced or grated

To Serve:

• Sesame seeds

• Green onion, sliced (green parts only)

Directions

1. Press and drain tofu: wrap tofu in a towel, place a heavy object on top, and let sit for 10 minutes. Then cut into bite-sized cubes.

2. In a small bowl, whisk together all sauce ingredients and set aside.

3. Cook rice noodles according to package instructions.

4. Toss tofu cubes with corn starch in a bowl until evenly coated.

5. Heat olive oil in a large skillet over medium heat. Add tofu in batches and cook 1–2 minutes per side until golden. Set aside.

6. In the same pan, stir-fry green onions (white parts), carrots, bell pepper, snap peas, and broccoli for 3–4 minutes until tender.

7. Return tofu to the pan, add cooked noodles and sauce, toss gently to combine, and cook for 1–2 minutes until heated through.

8. Serve immediately topped with sesame seeds and green onion.

Nutrients (Per Serving)

• Calories: 534 kcal

• Protein: 14 g

• Fat: 13 g

• Carbohydrates: 88 g

• Fiber: 5 g

• Sugar: 9 g

A Well-Rounded Vegetarian Meal

This stir fry is more than just a meatless meal—it’s a complete dinner that offers protein, fiber, and healthy fats all in one bowl. The tofu brings plant-based protein that’s essential for energy and satiety. The rice noodles supply a comforting and carb-rich base, while the rainbow of vegetables adds freshness, texture, and an array of vitamins and minerals. It’s everything you need to feel full and nourished, minus the heaviness.

The homemade sauce brings the dish together with layers of flavor: salty from soy sauce, sweet from brown sugar or maple syrup, tangy from rice vinegar, and spicy from chili paste. Aromatics like garlic and ginger deepen the profile, while sesame oil finishes it with a toasty, nutty richness. The sauce clings to every strand of noodle and every bite of tofu, making the whole dish taste crave-worthy.

Quick and Easy Without Compromise

One of the best parts about this tofu noodle stir fry is how quickly it comes together. In just 30 minutes, you’ll have a hot, flavorful meal on the table—and it all happens in one skillet, making cleanup a breeze. By the time the noodles are boiling, your tofu can be crisping and your vegetables can be prepped. The multitasking-friendly nature of this recipe makes it great for anyone short on time but unwilling to settle for a bland or boring dinner.

Even the tofu, which many assume is time-consuming to prepare, becomes an easy and rewarding addition here. By pressing the tofu and coating it in a bit of cornstarch before pan-frying, you create golden cubes that are crispy on the outside and tender on the inside—perfect for soaking up the rich stir-fry sauce later.

A Great Meal Prep Option

Not only is this dish great for dinner, but it also makes for an excellent meal prep option. Tofu holds up surprisingly well when reheated, especially when it’s been cooked until crispy. The vegetables maintain enough of their bite even after a couple of days in the fridge, and the noodles stay soft and flavorful when tossed in the sauce.

Make a big batch and divide it into containers for the week. It’s satisfying whether enjoyed hot or cold, and it’s easy to toss in extras like edamame, bok choy, or mushrooms if you want variety through the week. This makes it an ideal lunch for work, school, or even a quick dinner reheat on busy evenings.

Plant-Based Protein Power

A single serving of this tofu noodle stir fry provides about 14 grams of protein, making it a smart and satisfying vegetarian option. Tofu, made from soybeans, is a complete protein, meaning it contains all nine essential amino acids your body needs. It’s also rich in calcium and iron, which are especially important nutrients for those following a vegetarian or vegan diet.

Adding protein to plant-based meals like this one is essential for balancing blood sugar, staying energized, and keeping hunger at bay. The combination of tofu and rice noodles ensures you get both quick and sustained energy, along with plenty of flavor to enjoy every bite.

A Rainbow of Vegetables

The variety of vegetables in this stir fry isn’t just for color—it’s for nutrition and taste, too. Carrots bring a gentle sweetness and crunch, bell peppers add vibrancy and vitamin C, snow peas offer a fresh snap, and broccoli adds fiber and antioxidants. Together, they deliver a range of textures and an appealing array of colors that make the dish look as good as it tastes.

Including a mix of vegetables is a great way to boost daily intake without feeling like you’re eating a salad. This is especially helpful for families or picky eaters who may be more inclined to eat vegetables when they’re stir-fried and saucy rather than raw or plain.

Customizable for Every Taste

Another huge perk of this stir fry is how easy it is to customize. Prefer spicier dishes? Add more chili paste or toss in a few red pepper flakes. Want more crunch? Throw in chopped peanuts or cashews. Craving extra greens? Mix in spinach, kale, or shredded cabbage. The sauce and noodle base create a perfect canvas for experimentation.

You can also swap out the rice noodles for soba, udon, or even zucchini noodles if you want a lower-carb version. Gluten-free? Just make sure your soy sauce is tamari or certified gluten-free. Vegan? You’re already covered with this recipe.

And if you’re feeding kids, this dish is surprisingly kid-friendly. Omit or reduce the spice, cut the vegetables into fun shapes, and let them help stir the noodles at the end—it becomes an interactive way to introduce plant-based meals in a positive, enjoyable way.

Bold Sauce That Ties It All Together

The heart of any good stir fry is the sauce, and this one doesn’t disappoint. It strikes that perfect balance of salty, sweet, spicy, and tangy. The soy sauce provides a rich umami base, while the sesame oil adds depth. Garlic and ginger bring warmth and aroma, and the chili paste delivers just enough heat to wake up your taste buds without overwhelming the dish.

This sauce is versatile enough to use on other meals too. Try it drizzled over grilled veggies, mixed into a grain bowl, or even used as a marinade for other proteins like tempeh or seitan. Once you taste it, you’ll likely want to keep a jar of it on hand in the fridge.

Serving Suggestions and Presentation

Serve this tofu noodle stir fry hot from the pan with a sprinkle of sesame seeds and sliced green onions. These finishing touches don’t just enhance the flavor—they add texture and color, making your dish restaurant-worthy right at home. For an extra zing, a squeeze of lime or a drizzle of sriracha can take it up another notch.

If you’re hosting guests or want a heartier dinner, pair it with spring rolls, a simple miso soup, or a cucumber salad. The noodles make a generous base, so even a small portion is filling, especially when accompanied by other light dishes.

Health Benefits and Feel-Good Fuel

Beyond its great taste, this stir fry is packed with health benefits. It’s high in plant protein, rich in fiber, and filled with vitamins and minerals. It’s low in saturated fat and free from cholesterol, making it heart-friendly and supportive of a balanced lifestyle.

Because of its colorful vegetable content and high water volume, it’s also hydrating and digestion-friendly. The ginger and garlic offer natural anti-inflammatory properties, and the fermented soy in tofu supports hormone health and muscle function. You can feel good knowing you’re feeding your body well with every forkful.

Conclusion

Tofu Noodle Stir Fry is a fast, flavorful, and fulfilling plant-based dinner that fits seamlessly into a healthy lifestyle. It brings together crispy tofu, nutrient-packed veggies, satisfying noodles, and a bold homemade sauce to create a well-balanced dish that’s perfect for both weeknight dinners and weekly meal prep. It’s endlessly customizable, easy to prepare, and a total crowd-pleaser—even for those who think they don’t like tofu.

With vibrant colors, rich textures, and a complex yet approachable flavor, this recipe transforms simple ingredients into something truly special. Whether you’re a lifelong vegetarian or just looking to eat more plant-based meals, this dish is an excellent choice that will keep you coming back for more. Try it once, and you might just find yourself making it every week.