Looking for an easy, flavorful, and healthy meal that’s perfect for weeknights or outdoor grilling? These Teriyaki Tofu and Vegetable Foil Packets are a game changer! Packed with crispy tofu, vibrant veggies, and a sweet-savory teriyaki glaze, this dish is as satisfying as it is nutritious. Bonus: Cleanup is a breeze!
Why You’ll Love This Recipe
- Customizable: Use your favorite veggies for endless variations.
- Meal Prep-Friendly: Prep the packets ahead of time and pop them in the oven or on the grill when you’re ready.
- Perfectly Balanced: A mix of protein, fiber, and flavor in every bite.
Ingredients for Teriyaki Tofu and Vegetable Foil Packets
To make this easy and delicious meal, you’ll need:
- For the foil packets:
- 1 block (14 oz) firm tofu, pressed and cut into cubes
- 1 cup broccoli florets
- 1 red bell pepper, sliced
- 1 medium zucchini, sliced into half-moons
- 1 large carrot, julienned or thinly sliced
- 1 cup snap peas
- 2 tablespoons sesame oil or olive oil
- Salt and pepper, to taste
- For the teriyaki sauce:
- 1/3 cup soy sauce (use low-sodium if preferred)
- 3 tablespoons honey or maple syrup
- 1 tablespoon cornstarch mixed with 2 tablespoons water
- 1 teaspoon ginger, grated
- 1 garlic clove, minced
- 1 teaspoon sesame oil
- Optional toppings:
- Sesame seeds
- Chopped green onions
Tools You’ll Need
- Aluminum foil
- Baking sheet (if using the oven)
- Small saucepan (for the sauce)
How to Make Teriyaki Tofu and Vegetable Foil Packets
Step 1: Preheat the Oven or Grill
- Preheat your oven to 400°F (200°C) or heat your grill to medium-high.
Step 2: Prepare the Teriyaki Sauce
- In a small saucepan, combine soy sauce, honey, ginger, garlic, and sesame oil. Bring to a simmer over medium heat.
- Add the cornstarch slurry and whisk until the sauce thickens, about 2 minutes. Remove from heat and set aside.
Step 3: Assemble the Foil Packets
- Tear off large sheets of aluminum foil (one per serving).
- In a mixing bowl, toss the tofu and vegetables with sesame oil, salt, and pepper.
- Divide the tofu and veggie mixture evenly among the foil sheets.
- Drizzle a generous amount of teriyaki sauce over each portion.
Step 4: Seal the Packets
- Fold the foil over the mixture, crimping the edges tightly to seal and create a packet.
Step 5: Cook the Packets
- For the Oven: Place the foil packets on a baking sheet and bake for 20-25 minutes.
- For the Grill: Place the packets directly on the grill grates and cook for 15-20 minutes, flipping once halfway through.
Step 6: Serve
- Carefully open the packets (watch out for steam!) and transfer the contents to plates.
- Garnish with sesame seeds and chopped green onions, if desired.
Serving Suggestions
- Serve with steamed rice, quinoa, or noodles for a complete meal.
- Add a squeeze of lime for an extra burst of freshness.
- Pair with a light side salad or miso soup.
Tips for Perfect Foil Packets
- Press the Tofu: Removing excess moisture ensures it stays firm and absorbs the sauce better.
- Cut Evenly: Make sure all veggies are cut to a similar size for even cooking.
- Double Layer: Use double layers of foil for extra protection if cooking on a grill.
Storage Instructions
- Fridge: Store leftovers in an airtight container for up to 3 days.
- Reheat: Warm in the oven at 350°F (175°C) for about 10 minutes or microwave until heated through.
Frequently Asked Questions (FAQ)
Q1: Can I use a different protein?
A: Absolutely! Swap the tofu for chicken, shrimp, or even tempeh if preferred.
Q2: Can I make this recipe gluten-free?
A: Yes, just use gluten-free soy sauce or tamari.
Q3: Can I cook these in advance?
A: You can assemble the packets up to 1 day ahead and refrigerate until ready to cook.
A Healthy, Flavor-Packed Favorite!
These Teriyaki Tofu and Vegetable Foil Packets are perfect for when you want something easy, delicious, and good for you. The mix of crispy tofu, tender veggies, and the homemade teriyaki sauce is simply unbeatable. Plus, no messy cleanup!
Did you make this recipe? Leave a comment and share your experience!
Preparation Time: 15 minutes
Cooking Time: 25 minutes
Nutritional Information (per serving)
Calories: 280
Protein: 12g
Carbohydrates: 25g
Fat: 15g
Fiber: 6g
Enjoy this quick and healthy meal, and share it with someone who loves teriyaki flavors!
Print
Teriyaki Tofu and Vegetable Foil Packets
- Total Time: 40 minutes
Description
Looking for an easy, flavorful, and healthy meal that’s perfect for weeknights or outdoor grilling? These Teriyaki Tofu and Vegetable Foil Packets are a game changer! Packed with crispy tofu, vibrant veggies, and a sweet-savory teriyaki glaze, this dish is as satisfying as it is nutritious. Bonus: Cleanup is a breeze!
Ingredients
- For the foil packets:
- 1 block (14 oz) firm tofu, pressed and cut into cubes
- 1 cup broccoli florets
- 1 red bell pepper, sliced
- 1 medium zucchini, sliced into half-moons
- 1 large carrot, julienned or thinly sliced
- 1 cup snap peas
- 2 tablespoons sesame oil or olive oil
- Salt and pepper, to taste
- For the teriyaki sauce:
- 1/3 cup soy sauce (use low-sodium if preferred)
- 3 tablespoons honey or maple syrup
- 1 tablespoon cornstarch mixed with 2 tablespoons water
- 1 teaspoon ginger, grated
- 1 garlic clove, minced
- 1 teaspoon sesame oil
- Optional toppings:
- Sesame seeds
- Chopped green onions
Instructions
Step 1: Preheat the Oven or Grill
- Preheat your oven to 400°F (200°C) or heat your grill to medium-high.
Step 2: Prepare the Teriyaki Sauce
- In a small saucepan, combine soy sauce, honey, ginger, garlic, and sesame oil. Bring to a simmer over medium heat.
- Add the cornstarch slurry and whisk until the sauce thickens, about 2 minutes. Remove from heat and set aside.
Step 3: Assemble the Foil Packets
- Tear off large sheets of aluminum foil (one per serving).
- In a mixing bowl, toss the tofu and vegetables with sesame oil, salt, and pepper.
- Divide the tofu and veggie mixture evenly among the foil sheets.
- Drizzle a generous amount of teriyaki sauce over each portion.
Step 4: Seal the Packets
- Fold the foil over the mixture, crimping the edges tightly to seal and create a packet.
Step 5: Cook the Packets
- For the Oven: Place the foil packets on a baking sheet and bake for 20-25 minutes.
- For the Grill: Place the packets directly on the grill grates and cook for 15-20 minutes, flipping once halfway through.
Step 6: Serve
- Carefully open the packets (watch out for steam!) and transfer the contents to plates.
- Garnish with sesame seeds and chopped green onions, if desired.
Notes
- Press the Tofu: Removing excess moisture ensures it stays firm and absorbs the sauce better.
- Cut Evenly: Make sure all veggies are cut to a similar size for even cooking.
- Double Layer: Use double layers of foil for extra protection if cooking on a grill.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Cuisine: American
