High-Protein Vegan Tofu & Edamame Stir-Fry: An Easy Low-Carb Dinner Ready in 25 Minutes
Crispy pan-seared tofu, edamame, and crunchy vegetables tossed in a peanut-ginger sauce — a plant-based dinner with real staying power, no meat substitutes required.
Finding a dinner that's genuinely vegan, high in protein, AND low in carbs can feel like an impossible combination — most plant-based protein sources (beans, lentils, grains) come loaded with carbs. This stir-fry solves that problem. Extra-firm tofu and shelled edamame deliver over 20g of plant protein per serving while keeping net carbs low, and the whole thing comes together in one pan in under 25 minutes. It's a reliable addition to your vegan dinner rotation whether you're plant-based full time or just cutting back on meat a few nights a week.
Quick Jump
Quick Recipe Overview
Why You'll Love This Recipe
- 100% plant-based with over 20g of protein per serving — no protein powder or fake meat needed.
- Low carb enough to fit most reduced-carb eating patterns, unlike bean- or grain-based vegan dinners.
- One pan, 25 minutes, minimal cleanup.
- Naturally gluten-free when made with tamari instead of soy sauce.
- Easy to scale up for meal prep and reheats well.
Ingredients
Here's the shopping-list overview — exact measurements are in the recipe card below.
| For the Stir-Fry | For the Peanut-Ginger Sauce |
|---|---|
| Extra-firm tofu, pressed and cubed | Natural peanut butter |
| Shelled edamame (fresh or frozen) | Tamari or soy sauce |
| Broccoli florets | Fresh ginger, grated |
| Red bell pepper, sliced | Garlic, minced |
| Sesame oil | Rice vinegar |
| Green onions, sesame seeds (garnish) | Water, to thin |
Ingredient Substitutions
- Tofu → tempeh works well for a firmer, nuttier bite.
- Edamame → shelled soybeans or, for a lower-carb swap, extra tofu.
- Peanut butter → almond butter or sunflower seed butter for a nut-free option.
- Broccoli → snap peas or bok choy work equally well.
- Tamari → coconut aminos for a soy-free, slightly sweeter version.
Step-by-Step Instructions
- 1Press and cube the tofu. Press extra-firm tofu for 10 minutes to remove excess water, then cut into 1-inch cubes.
- 2Sear the tofu. Heat sesame oil in a large skillet or wok over medium-high heat. Add tofu in a single layer and sear 6–8 minutes, turning occasionally, until golden and crisp on most sides.
- 3Add the vegetables. Push tofu to one side, add broccoli and bell pepper, and stir-fry 4–5 minutes until crisp-tender.
- 4Stir in the edamame. Add the shelled edamame and cook 2 more minutes until heated through.
- 5Make the sauce. Whisk together peanut butter, tamari, ginger, garlic, rice vinegar, and enough water to reach a pourable consistency.
- 6Combine and finish. Pour the sauce over the tofu and vegetables, tossing to coat evenly. Cook 1–2 minutes until the sauce thickens slightly.
- 7Garnish and serve. Top with sliced green onions and sesame seeds, then serve hot.
Pro Tips
- Use a wide skillet or wok so the tofu has room to crisp instead of steaming.
- Add the sauce at the very end so the vegetables keep their crunch.
- Frozen edamame doesn't need thawing — just add it straight to the pan.
Common Mistakes to Avoid
- Skipping the tofu press, which leads to soggy, waterlogged cubes that won't crisp up.
- Overcrowding the pan, which steams the tofu instead of browning it.
- Adding the peanut sauce too early and overcooking the vegetables.
Variations
- Spicy version: whisk sriracha or chili garlic sauce into the peanut sauce.
- Extra-high-protein version: double the edamame and add a handful of shelled hemp seeds on top.
- Low-carb bowl version: serve over cauliflower rice instead of regular rice.
- Nut-free version: use sunflower seed butter in place of peanut butter.
What to Serve With It
This stir-fry is filling enough on its own, but pairs nicely with cauliflower rice for a lower-carb option or a simple side salad. For non-strict low-carb days, it's equally good over a small portion of jasmine rice from our vegan recipes collection.
Storage & Reheating
Refrigerator: Store in an airtight container for up to 4 days. Reheating: Warm in a skillet over medium heat to re-crisp the tofu slightly; microwaving works but softens the texture. Freezing: Not recommended, as tofu texture changes significantly after freezing.
📋 Recipe Card: High-Protein Vegan Tofu & Edamame Stir-Fry
A one-pan, low-carb, high-protein vegan dinner featuring crispy tofu, edamame, and vegetables in peanut-ginger sauce.
🖨 Print Recipe| Prep Time | 10 minutes |
| Cook Time | 15 minutes |
| Total Time | 25 minutes |
| Servings | 4 |
Ingredients
- 1 block (14 oz) extra-firm tofu, pressed and cubed
- 1½ cups shelled edamame (fresh or frozen)
- 2 cups broccoli florets
- 1 red bell pepper, sliced
- 2 tbsp sesame oil
- 3 tbsp natural peanut butter
- 2 tbsp tamari or soy sauce
- 1 tbsp fresh ginger, grated
- 2 cloves garlic, minced
- 1 tbsp rice vinegar
- 2–4 tbsp water, to thin sauce
- Green onions and sesame seeds, for garnish
Instructions
- Press and cube tofu.
- Sear tofu 6–8 minutes until golden.
- Add broccoli and bell pepper, stir-fry 4–5 minutes.
- Stir in edamame, cook 2 minutes.
- Whisk together peanut sauce ingredients.
- Pour sauce over stir-fry, toss to coat.
- Garnish with green onions and sesame seeds.
Notes
For best texture, use extra-firm or super-firm tofu and press it for at least 10 minutes. Nutritional values are estimates and will vary based on exact ingredients used.
FAQ
Is this recipe actually low carb?
Yes — with roughly 12g net carbs per serving, it's noticeably lower carb than most vegan dinners built around beans, lentils, or grains.
How much protein does this recipe have?
Each serving has approximately 22g of plant-based protein from the combined tofu and edamame.
Can I make this gluten-free?
Yes — use tamari or coconut aminos instead of regular soy sauce, and the recipe is naturally gluten-free.
Can I use a different type of tofu?
Extra-firm or super-firm tofu works best for a crispy texture. Softer tofu varieties will not crisp up the same way.
Can I meal prep this recipe?
Yes. It stores well for up to 4 days and reheats nicely in a skillet, making it a solid option for weekly meal prep.
Is this recipe nut-free?
Not as written, since it uses peanut butter, but swapping in sunflower seed butter makes it nut-free.
Can I add a grain to make it heartier?
Yes — a small portion of cauliflower rice keeps it low carb, while jasmine or brown rice works if carbs aren't a concern.
📌 Save This Recipe for Later
Pin this high-protein vegan tofu and edamame stir-fry now so it's ready for your next easy, low-carb dinner.
The takeaway: this tofu and edamame stir-fry proves that vegan, high-protein, and low-carb can genuinely coexist on the same plate — one pan, 25 minutes, and a peanut-ginger sauce worth making again.
