Snap Pea Tofu Stir Fry

This Snap Pea Tofu Stir Fry is a colorful, veggie-loaded meal that comes together in under 30 minutes. With crispy tofu, fresh vegetables, and a savory sauce, it’s a nourishing plant-based weeknight dinner that can be made gluten free.

Nut Free, Egg Free, Dairy Free

There’s something about tofu that scares people off. My own mom is a fabulous cook, but never touches tofu… even after my dad became a vegan nearly 20 years ago!

But I make tofu every single week. It’s one of my favorite proteins to make because it’s super affordable (You can find organic tofu for $2.99 per block and even lower on sale!) and *almost* my entire family will eat it.

So this post is for you if you’re afraid of tofu (check out some common myths about tofu below…)

Because, YES, it’s great for your health.
No, men, it won’t make you grow boobs.
No, it won’t cause cancer.

But if you ARE looking for a simple, nutrient-dense weeknight dinner, this Snap Pea Tofu Stir Fry is your answer! I’m on a mission to share the super simple weeknight dinner recipes I *actually* make my family when I’m not testing recipes, and this is a weekly staple.

Table of Contents

This Snap Pea Tofu Stir Fry recipe is…

Loaded with fiber-rich vegetables
The BEST crispy tofu
High-protein
Full of flavor
Made in 30 minutes
Perfect for vegan, vegetarians, and allergy-friendly if you’re gluten free

Ingredients Used to Make This Recipe

You only need 12 ingredients to make the core of this easy stir fry recipe, plus rice and sesame seeds for serving and garnish, respectively. Here’s more about the ingredients used in this recipe, plus substitution recommendations.

Extra firm tofu is the main attraction in this recipe and a plant-based protein source. Pressing the tofu helps remove excess moisture so it crisps up beautifully.
Smoked paprika adds a subtle smoky depth that complements the crisp tofu, 100% plant-based. A lot of stir fry recipes rely on pork to add smoky flavor, but this is done just from spices alone.
Black pepper brings mild heat and enhances overall flavor. While this isn’t a “black pepper tofu” dish, it does contain a significant amount of black pepper flavor for that bit of heat we love in Asian-inspired dishes.
Cornstarch coats the tofu to help create a perfect golden crisp exterior when pan-fried. You could also bake this tofu if you spray with oil first, but it’s not necessary.
Avocado Oil is a high-heat oil used for sautéing both the tofu and the vegetables without burning.
Garlic infuses the dish with aromatic depth and enhances the umami profile.
Shallots add a slightly sweet, mild onion flavor that elevates the stir fry.
Snap peas bring crunch and freshness, perfect for quick-cooking meals. Not in season? No problem! Swap in broccoli, cauliflower, mushrooms, eggplant, or basically any other vegetable you love here.
Bell Pepper adds color and natural sweetness. It’s one of my favorite veggies to use in a stir fry.
Zucchini is perfect for summer, lending a tender, mild vegetable that soaks up the stir fry sauce beautifully. In the winter swap in mushrooms or eggplant instead.
Shredded carrots provide a pop of color, crunch, and natural sweetness. I save time by using Cal Organic’s pre-shredded carrots. They also cook much quicker than a lot of other veggies, so add them at the end.
Low Sodium Soy Sauce is the only sauce you’ll need for this super simple recipe. Rich in umami flavor, it’s savory and salty that balanced the veggies and tofu well. For a gluten free alternative, use tamari sauce or coconut aminos.
Rice (for serving) is a great neutral base that pairs perfectly with the flavorful stir fry.
Sesame Seeds (for garnish) add crunch, flavor, and visual appeal.

3 Common Health Myths About Soy

Soy is one of those foods that’s commonly vilified on social media, so I’m here to tell you to fear not! Minimally processed soy, like tofu, is a great protein source to add to your diet. Even more, soy is a complete protein, containing all 9 essential amino acids your body needs.

Here are 3 common health myths about soy I hear in my private practice and on social media…

Myth #1: Soy reduces testosterone in men.

Absolutely not! Yes, soy is a phytoestrogen, meaning it mimics estrogen in the body, but it will not disrupt your hormones or change your hormones to make you more feminine, even at high intakes.

Myth #2: Soy causes breast cancer.

This is another falsely amplified message about soy. Again, soy does contain phytoestrogens, but this does not mimic estrogen-like cancers.

In fact, research demonstrates that soy may actually lower breast cancer risk, particularly when consumed regularly from a young age. Experts agree it may also reduce recurrence rates and improve survival among breast cancer survivors.

Myth #3: Soy negatively impacts thyroid health.

This is a common myth I hear from clients, especially those with hypothyroidism, however, there is no evidence that soy should be avoided in individuals with thyroid disease, if they maintain adequate iodine intake and space out soy foods from thyroid medication. Please note that individuals on thyroid medication often need to be careful about various foods eaten (not just soy) around the time of medication.

Kitchen Tools Needed to Make Snap Pea Tofu Stir Fry

Tofu press or paper towels with a heavy object
Chef’s knife
Mixing bowl
Measuring spoons
10- to 12-inch skillet
8-inch skillet
Spatula or wooden spoon

How to Make Snap Pea Tofu Stir Fry

Prep the Tofu

Press the tofu to remove excess moisture, then cut into ½-inch cubes. In a mixing bowl, toss with smoked paprika, ½ teaspoon black pepper, and cornstarch until well coated.

Cook the Tofu

Heat a large skillet over medium to medium-high heat. Add 1 tablespoon avocado oil, then add tofu cubes. Cook on each side until crispy and golden, about 3 minutes per side. I like to flip the tofu carefully with tongs.

Sauté the Veggies

While tofu cooks, heat a smaller skillet over medium heat with the remaining tablespoon of avocado oil. Add garlic and shallots and sauté until fragrant, about 2 minutes. Add snap peas and bell pepper, cooking until they just begin to soften. Then add zucchini and carrots, continuing to sauté until fork-tender.

Add Sauce & Combine.

Once tofu is crispy, reduce the heat to low and pour in the soy sauce (or alternative) and the remaining ¼ teaspoon black pepper. Let the sauce thicken slightly. Push the tofu to one side and add the sautéed vegetables to the pan. Toss everything together until evenly coated.

To serve…

Spoon the stir fry over a bed of rice and sprinkle with sesame seeds. Enjoy while hot!

FAQs About Snap Pea Tofu Stir Fry

Can I use a different protein instead of tofu?

Yes! Tempeh, edamame, or even grilled chicken (if not vegan) work well as substitutes.

What if I don’t have cornstarch?

Arrowroot powder or tapioca starch are great alternatives for crisping tofu.

Can I change the vegetables used in this recipe?

Absolutely! Use whatever vegetables you have on hand and that’s in season. Some of my favorite other veggies to use in my stir fry recipes include:

Broccoli
Eggplant
Mushrooms
Bean sprouts

Can I use frozen vegetables?

Absolutely. Just be sure to thaw and pat dry before cooking to avoid excess moisture.

Is this recipe meal prep friendly?

Yes! Store leftovers in an airtight container for up to 4 days. Reheat in a skillet or microwave.

How can I make this soy-free?

Use coconut aminos instead of soy sauce and swap tofu for another protein like chickpeas or a soy-free plant-based alternative.

Tips to Make the Best Stir Fry:

Press the tofu or squeeze out all excess water. I don’t own a tofu press and I test recipes for a living, so all you need is to wrap the tofu in some paper towels, place on a shallow dish and rest something heavy on top. Let sit for 30 minutes and drain all excess liquid. This ensures the tofu will absorb the spices and sauce you add.
Don’t skip the cornstarch! You can swap in arrowroot powder or even flour if that’s all you have, but it really helps the tofu crisp up and the sauce thicken.
Cook the tofu on all sides in the skillet. Yes, it takes some time to flip the little cubes, but it leads to the tastiest result!
Cook the vegetables separately. If you add the tofu and veggies into the same skillet you’ll add too much moisture before the tofu is fully cooked.
Taste along the way to adjust spices to your preferences. Some people prefer more garlic, add some red pepper flakes, etc.

Other Tofu Recipes You’ll Enjoy:

Tofu Shawarma
Tofu Tacos
Chocolate Mousse
Sheet Pan BBQ Tofu & Veggies
Tofu Glow Bowls

This Snap Pea Tofu Stir Fry is as versatile as it is flavorful—perfect for busy weeknights or a light summer dinner. Make it once, and it just might become a weekly go-to!