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Pineapple Stir Fry w/ Baked Tofu (Gluten Free Option)

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Pineapple Stir Fry w/ Baked Tofu – crisp veggies, sweet pineapple, chewy baked tofu – all smothered in a sweet, salty, sticky stir fry sauce. Dinner in under an hour!

Stir Fry of baked tofu, pineapple, carrots, snow peas, and scallions over white rice in a black bowl. Black & white chopsticks lie across the top of the bowl.

Baked Tofu

I have been loving on baked tofu lately. It’s crispy on the outside, chewy on the inside. It can take on any flavors you choose. Last week I shared with you my Baked Tofu Tacos and this week I’m bringing you baked tofu in an Asian style dish – Pineapple Stir Fry w/ Baked Tofu.

Since I can’t figure out how to get pan fried crispy tofu without oil, I chose to bake it instead. No oil needed! Perfect textures!

If you have any pro tips for me on how to get crispy pan friend tofu without oil, I’d love to hear them!

Bite size chunks of baked tofu, pineapple, snow peas, carrots, and scallions over white rice in a black bowl.

Healthy Stir Fry – Better Than Take-Out

I love recreating my favorite take-out meals at home, like my 30-minute Orange Cauliflower and my Easy Vegetable Fried Rice.

Restaurants use lots of oil, and while it might taste delicious, it’s not exactly healthy fare. This Pineapple Stir Fry has all the flavor and none of the grease. Your tummy will thank you!

Black chopsticks holding a bite size piece of baked tofu coated in stir fry sauce over a bowl of pineapple stir fry and white rice.

Fresh Veggies

You can use whichever fresh vegetables you enjoy most. I love the combo of carrots, snow peas and water chestnuts. Broccoli, red peppers and mushrooms would all be great choices, as well.

I like the veggies to keep a bit of their crunch, so they are cooked just until tender. Paired with sweet pineapple and a sticky sauce, this stir fry is so good!

Baked tofu stir fry with pineapple, snow peas, carrots and scallions over white rice in a black bowl

Pineapple Stir Fry w/ Baked Tofu

This recipe takes a little bit of prep work for the baked tofu, but you can make that ahead to save time. It will keep in the fridge for a couple of days. The rest of the dish comes together quickly. But, even start to finish, it takes just one hour.

Let’s See Your Gorgeous Pics

If you make this Pineapple Stir Fry w/ Baked Tofu, please leave me a comment below with your feedback and star rating. Snap a quick pic and tag me on social media @veggie_inspired and #veggieinspired. Can’t wait to see your recreations! Enjoy!

4.86 from 7 votes
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Pineapple Stir Fry w/ Baked Tofu
Prep Time
30 mins
Cook Time
30 mins
Total Time
1 hr
 
Pineapple Stir Fry w/ Baked Tofu – crisp veggies, sweet pineapple, chewy baked tofu – all smothered in a sweet, salty, sticky stir fry sauce. Dinner in under an hour!
Course: Dinner
Cuisine: Asian, dairy free, gluten free, oil free, vegan
Keyword: stir fry sauce recipes, sweet and sour stir fry vegetables, vegetable stir fry recipes
Servings: 5
Calories: 176 kcal
Author: Jenn S.
Ingredients
For the Tofu
  • 1 lb tofu (drained, pressed*, and cubed)
  • 2 tbsp soy sauce (or liquid aminos or tamari for a gluten free version)
  • 2 tbsp pineapple juice
  • 1/2 inch piece fresh ginger (peeled)
For the Stir Fry
  • 3 garlic cloves (minced)
  • 1/2 inch piece fresh ginger (peeled and minced)
  • 3/4 cup diced carrot
  • 1/2 cup halved snow peas
  • 1/2 cup sliced water chestnuts
  • 3 scallions (sliced)
  • 2 cups cubed pineapple
  • about 1/2 cup water or broth for sautéing
For the Stir Fry Sauce
  • 3 tbsp tomato paste
  • 3 tbsp soy sauce (or tamari for gluten free)
  • 2 tbsp pineapple juice
  • 1 tbsp pure maple syrup
  • 1 tbsp rice wine vinegar
  • 1 tbsp cornstarch mixed with 1 tbsp water
For the Garnish, optional
  • sliced green onion
  • sesame seeds
  • drizzle of sesame oil
Serve with rice
    Instructions
    1. Press the tofu if you haven't already - see note. Cut it into cubes.
    2. Pour the marinade into a plastic Ziploc bag: 2 tbsp soy sauce, 2 tbsp pineapple juice and 1/2 inch of fresh peeled ginger. Add the cubed tofu and mix around so it's all covered with marinade. Place in the fridge for at least 30 minutes.
    3. Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper and set aside.
    4. When the tofu is done marinating, remove the tofu and place in a single layer on the prepared baking sheet. Bake for 25-30 minutes, flipping each piece half way through the cooking time.
    5. In the meantime, whisk together the stir fry sauce: tomato paste, 3 tbsp soy sauce, 2 tbsp pineapple juice, maple syrup, and vinegar. Mix together the cornstarch and water and add to the sauce. Whisk well and set aside.
    6. Heat a large skillet with 2 tbsp water (or broth) over medium-high heat. Add the garlic and ginger and sauté for 3 minutes.
    7. Add the carrots and 1/4 cup water (or broth), cover and let cook about 5-7 minutes. Check every few minutes and add more water/broth if the pan is getting dry. Add the snow peas, water chestnuts, scallions and pineapple chunks and cook another 2-3 minutes.
    8. Add the stir fry sauce and mix well. Add the baked tofu and mix again.
    9. Serve over rice and garnish with sliced green onions, sesame seeds and a sprinkle of sesame oil, if desired.
    Recipe Notes

    *To press tofu - place paper towels or a clean dishcloth on a plate and place block of drained tofu on top. Cover with more paper towels or another clean dishcloth, add another plate on top, and weigh it down with whatever you have. I used bags of dried beans or grains.

    ~To save time, chop your veggies while the tofu is marinating. You can make the stir fry sauce at this time too.

    ~The stir fry comes together quickly if you have everything prepped ahead of time. Don't start your stir fry until you have about 15 minutes left for baking the tofu. That way everything will be ready at the same time.

    ~Nutrition facts calculated without garnishes or rice.

    Nutrition Facts
    Pineapple Stir Fry w/ Baked Tofu
    Amount Per Serving
    Calories 176 Calories from Fat 36
    % Daily Value*
    Total Fat 4g 6%
    Saturated Fat 1g 5%
    Polyunsaturated Fat 1g
    Monounsaturated Fat 2g
    Sodium 953mg 40%
    Potassium 458mg 13%
    Total Carbohydrates 13g 4%
    Dietary Fiber 3g 12%
    Sugars 13g
    Protein 11g 22%
    Vitamin A 70%
    Vitamin C 20%
    Calcium 20%
    Iron 13%
    * Percent Daily Values are based on a 2000 calorie diet.


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    Comments

    1. Linguistar says

      I JUST made this and ate it. WOW the BEST recipe I’ve ever made with tofu and pineapple. I will definitely be making this again.

      Reply

      • Jenn S. says

        Hi, Melodie. I used canned, but fresh would be even better! Either way, it’s delicious. 🙂 Enjoy!

        Reply

      • Jenn S. says

        Grilled tofu with pineapple salsa sounds so amazing, Manju!! It’s definitely a great combo. Thanks!

        Reply

    6. Bob H. says

      I made this dish tonight (7/23/16) and got rave reviews. I was a little leery at first because I had never seen tomato paste in an Asian stir fry sauce before. I needn’t have worried though–the sauce provided the perfect counterpoint to the sweetness of the pineapple chunks in the stir fry. I definitely will be adding this to my regular rotation of vegan dinner dishes.

      Reply

      • Jenn S. says

        Hi, Bob! I’m so glad everyone loved this dish! HaHa, yes, tomato paste is definitely an Italian flavor, but it adds a little bit of tang and richness to the sauce to balance all the other sweet and salty flavors. I’m so happy you stopped by to leave your feedback! Have a great rest of your weekend!!

        Reply

      • Jenn S. says

        Thank you so much, Anjali! Pineapple adds such a wonderful sweetness – and in a healthy way! 🙂

        Reply

      • Jenn S. says

        So you’ve never tried it? It’s so good, Aimee! Adds such a refreshing sweetness. I love it!

        Reply

      • Jenn S. says

        Oh yeah, Mexican is always my go-to and what I crave most often. But sometimes, it’s so good to have those Asian flavors too! 🙂

        Reply

      • Jenn S. says

        Pineapple is so good! Love that bit of sweetness it brings to this savory dish. Thanks, Julie!

        Reply

      • Jenn S. says

        I love that your whole family loves tofu. My hubby is coming around. He used to hate it, but now he’ll happily eat it if it’s crispy on the outside. The kids are hit or miss. One of them ate this as is, the other 2 ate around the tofu. 🙂

        Reply

    19. Jessica says

      This looks so yummy! I also can’t figure out how to pan-fry tofu without it sticking to the pan, so I always oven-bake it until it’s crispy!

      Reply

      • Jenn S. says

        Yes, very sticky in a pan…which is why I end up using a lot of oil and that’s not good. Baking it is!! Thanks, Jessica!

        Reply

    20. Emily says

      This looks delicious! I am always hesitant about tofu, simply because I haven’t eaten enough of it to know if I like it that much, but really like the idea of baking it! Will have to give this a try!

      Reply

      • Jenn S. says

        Tofu can definitely be bland and mushy if not done well, but I am so addicted to it when it’s crispy on the outside and chewy on the inside….and flavorful!

        Reply

      • Jenn S. says

        Thanks, Alisa! I don’t think I’ve ever made traditional teriyaki sauce – I wouldn’t even know what goes in that. 🙂

        Reply

    22. Natalie | Feasting on Fruit says

      Can you package this in a little white and red box and deliver it to my door? Please? Pretty please!?!!! Because it looks better than any take out I’ve ever had, but it really has my saucy asian cravings going! Beautiful dish Jenn, I love the pineapple in there 🙂

      Reply

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    My name is Jenn. This is my blog where I share delicious plant based recipes for the whole family. I love to cook; I can read cookbooks like novels; and I enjoy experimenting in the kitchen by making standard American favorites healthier.

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