TERIYAKI TOFU-TEMPEH CASSEROLE
Teriyaki Tofu-Tempeh Casserole with tofu and tempeh, broccoli, carrots, snow peas and rice tossed in a delicious homemade teriyaki sauce is an easy and filling vegan main dish everyone will love!
With snow peas left over from this Thai Zucchini Noodle Bowl with Crispy Tofu, I was on the lookout for something else I could use them in. Kind of like a stir fry, but better thanks to the teriyaki sauce, this easy casserole was the perfect place to use them!
Teriyaki Tofu-Tempeh Casserole is a wonderful combination of baked tofu-tempeh, steamed veggies, and fluffy rice all mixed together in a flavorful homemade teriyaki sauce. It’s a ‘tried and true’ favorite the whole family loves!
It’s hearty and filling, super easy to make and can be changed up to suit just about anyone’s needs or preferences. Plus, the leftovers are just as delicious!
So without further ado, let’s make something wonderful!
Ingredients You’ll Need
In this recipe, tofu and tempeh are baked in teriyaki sauce then tossed with steamed veggies, cooked rice and remaining sauce for a hearty and delicious Asian inspired recipe perfect for a healthy, vegan lunch, dinner or meal prep idea!
Here is everything you will need, plus ideas on how to vary it up:
- Veggies: Use a combo of fresh snow peas, baby carrots and broccoli florets or a bag of frozen stir-fry vegetables. I’ve had some readers add in mushrooms and baby corn. Also, red bell pepper or peas would be great. Feel free to mix it up using your favorites.
- Grain: Change up the grain and use brown rice or quinoa if you prefer. Quinoa will add more fiber and protein to the overall meal. Cauliflower rice would also be great! Here I used white rice, but brown rice would be even healthier.
- Protein: I couldn’t decide on which protein to use and ended up using both tofu and tempeh. They are both very different in texture. Tempeh tends to be nutty in texture and flavor, whereas the tofu is tender. If you’re not a fan of tempeh’s texture, omit it and use a 14 oz. block of tofu instead. If you love tempeh and don’t want to use tofu, use 2 (8 oz.) packages of tempeh. I found that they both work well here and are equally as good. I would suggest doing whatever works best for your situation.
- Teriyaki Sauce: The teriyaki sauce is a mix of tamari, water, pure maple syrup, ginger, garlic and cornstarch, and is so easy to make. I don’t think I’ll ever buy it in a bottle again! If you can, stick with low-sodium tamari or soy sauce. Coconut aminos has the lowest amount of sodium and is your best choice if you’re watching your sodium intake.
How To Make Teriyaki Tofu-Tempeh Casserole
(Note – The full instructions and printable recipe is at the bottom of this post)
- Start with prepping the tofu.
- Make the teriyaki sauce on the stovetop.
- Add the tofu and tempeh to a 9×13 baking dish or casserole, drizzle with a little teriyaki sauce (shown above).
- Place in the oven and bake for 20 minutes at 400 degrees.
- While tofu and tempeh are baking, cook the rice according to package directions.
- Steam the veggies.
- When teriyaki tofu and tempeh are done, scoot them to one side of the baking dish, add the cooked rice, steamed veggies, and pour most of the remaining sauce overtop (shown above), saving a little sauce for serving. Gently toss to coat.
- Feel free to enjoy as is, or place the baking dish in the oven set at 350 degrees for 10 – 15 minutes, or until warmed through.
And now you are ready to dine on this flavorful and filling teriyaki casserole!
- Switch up the grain. Use brown rice instead of white rice for a healthier dish. Quinoa is great too!
- Use veggie substitutes. Switch out any frozen stir fry mix that you prefer or make your own mix using your favorites. Replace one of the ingredients with asparagus, baby corn, green onions, shelled edamame, water chestnuts, red or green bell peppers, peas.
- Meal prep. This recipe is great for weekly meal prep and stays moist when reheating for delicious brown bag lunches!
How To Store
- Refrigerator: Store leftovers in the refrigerator for up to 4 – 5 days, in a covered container.
- Freezer: This teriyaki casserole freezes well for up to 2 months, and is best frozen before baking. To freeze, let cool completely and store in freezer safe containers (affiliate link) or cover baking dish tightly with foil. Let thaw in the refrigerator overnight before baking.
- Reheat: Warm in a preheated oven set to 350 degrees for 10 – 15 minutes, add 5 – 10 minutes more if it’s still a bit chilled. You can also reheat small portions in the microwave for 2 – 3 minutes, stopping to stir every 30 – 60 seconds.
- Make ahead. This recipe can be made up to 24 hours in advance. Cover and store in the refrigerator until ready to bake. Add 5 minutes to the baking time to offset it being chilled.
Served as a side or main dish, this savory teriyaki casserole is versatile and pairs well with a variety of other flavors. Here are a few of my favorite options:
- Toppings: Top with sliced scallions, red pepper flakes (or sriracha) and/or cilantro. Toasted sesame seeds would be a great topper too!
- Soup: Pair with a small bowl of soup like this Roasted Garlic Miso Soup, Simple Miso Noodle Soup or Simple Vegan Pho.
- Salad: Pair with this fresh Chinese Chopped Salad.
More Easy Weeknight Recipes
If you’re a fan of tofu and tempeh, be sure to check out this:
- Mirin & Maple Tempeh Stir Fry
- Vegetable Lo Mein with Crispy Tofu
- Roasted Orange Tempeh & Asparagus
- Golden Tofu Curry + Black Rice
- Kung Pao Tofu
- Or take a look at all Tofu and Tempeh recipes on TSV!
If you try this teriyaki casserole recipe or have a question, please let me know! Leave a comment and rate it below. I love to hear what you think, or any changes you make.Print
TERIYAKI TOFU-TEMPEH CASSEROLE
Teriyaki Tofu-Tempeh Casserole is a family style meal, ready in about an hour, and features baked tofu and tempeh, broccoli, carrots and snow peas tossed in a delicious teriyaki sauce.
- Prep Time: 10 min
- Cook Time: 35 min
- Total Time: 45 minutes
- Yield: Serve 6
- Category: Entree
- Method: simmer, bake
- Cuisine: Asian
- Diet: Vegan
- 10 oz. organic tofu (extra-firm or super firm), cubed
- 8 oz. tempeh, cubed
- 12 oz. combo of snow peas, baby carrots and broccoli florets or 1 bag (12 oz.) stir-fry vegetables (found in the produce section)
- 1 cup long grain rice or 3 cups cooked rice of choice (quinoa or cauliflower rice would be great too)
- 3/4 cup tamari, low-sodium soy sauce or coconut aminos
- 3/4 cup water
- 1/2 cup pure maple syrup (or 1/3 cup cane sugar or coconut sugar)
- 1/2 teaspoon ground ginger or 1 teaspoon freshly grated
- 1/2 teaspoon garlic powder or 1 garlic clove, minced
- 2 T. cornstarch or 3 T. tapioca flour + equal amount of water
Preheat oven to 400 degrees F.
Prep tofu-tempeh: Drain tofu and place between a clean folded dish towel, place a medium pot on top for about 10 minutes to remove excess water. If using super firm tofu, skip this step. Once done, cube into 3/4 – 1 inch cubes. Cube the tempeh as well.
Make teriyaki sauce: In a small saucepan, add the tamari, water, maple syrup/sugar, ginger and garlic, bring to a boil, reduce heat and cook on low for 1 minutes. In a small bowl, mix together the cornstarch/tapioca powder with the water until smooth. Add the mixture to the teriyaki sauce and cook another minute, or until sauce thickens. Remove from heat, cover and set aside. Taste for flavor. If you like your teriyaki sauce on the sweeter side, add an extra tablespoon or two of your preferred sweetener.
Bake tofu-tempeh: In a 9×13 casserole or baking dish, add tofu and tempeh, drizzle with 1 cup of teriyaki sauce and gently toss to coat. Place in oven on middle rack and bake for 20 – 25 minutes. Turn down oven to 350 degrees F.
Cook rice: Cook rice according to package directions. I used basmati rice here which only took 20 minutes total to cook. Rice may vary in cooking time, some take as long as 40 minutes. If making a longer cooking rice you may like to start it earlier.
Steam veggies: Steam the veggies using a bamboo steamer, microwave or whatever is your preferred method.
Combine everything: In dish the tofu-tempeh cooked in, scoot the tofu and tempeh to one side, add the cooked rice and steamed vegetables. Pour most of the remaining teriyaki sauce overtop, reserving a little for serving, toss to combine. Enjoy as is or continue to next step to warm through if needed.
Bake: Place in preheated oven set to 350 degrees, uncovered, for about 10 – 15 minutes to heat through as needed (feel free to skip this step).
Serve: Place in individual bowls and top with a little remaining sauce. Would also be great with a sprinkle of toasted sesame seeds over top. Enjoy!
Serves 4 generously, or 6 – 8 smaller portions
Protein: If you don’t care for tempeh, use a whole block (14 oz) of tofu instead. If you don’t care for tempeh, use 2 packages (8 oz) of tempeh.
Veggies: Change up the veggies to suit your preference. Replace one of the ingredients with asparagus, baby corn, green onions, shelled edamame, water chestnuts, red or green bell peppers, peas.
Grain: 1 cup of dried rice will yield 3 cups of cooked rice. Use quinoa if you don’t care for rice, using the same dried to cooked ratio and cooking to package directions.
Recipe edited: Recipe has been changed to include an extra 1/4 cup maple syrup to the teriyaki sauce for a better balance of salt to sweet ratio.
Updated: Teriyaki Tofu-Tempeh Casserole was originally published in July 2016. It has been updated with new photos and helpful tips in April 2020. Recipe was edited to include 1/4 cup more maple syrup to the teriyaki sauce for a better balance of salt to sweet ratio.
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Made this and it was a hit! Even my incredibly picky hubby came back for seconds. I do think next time I’ll get some low sodium soy sauce instead – I taste tested it once it was all mixed together and found it was a little too salty, I added a drizzle of honey over it and that toned it down enough. Thanks for a great recipe!
Loved it! I used fresh carrots, snow peas and broccoli, steaming them for a few minutes before adding them. Also served it with some fresh diced pineapple on top, it balanced out the saltyness of the dish!!
Delishious! I was lazy and used a bottle of low sodium teriyaki sauce and it was still good. Great combo! Thank you!
This was a super yummy dish, but I think it could easily have done with half the amount of soy sauce. It was much too salty!
I think I’ll be making this tonight! No tempeh for me though :D I love the use of coconut sugar for the sauce!
This was delicious, my whole family loved it! Will definitely be making this again. The tofu and tempeh were perfect together.
I love cooking casseroles so this is a fantastic recipe for me, looks super yummy too!
This contains OVER a day’s sodium allowance for me! I would have to eliminate the tempeh and adjust the sauce!
This looks really good! (fyi – I clicked print and it shot out like 20 pages!! not a very eco friendly print option)
Thank you so much for the FYI! I thought I checked that out to make sure you could remove the images before printing, ugg. I’ve been changing things up so much it slipped by me. All’s well now, I have added a print friendly feature which I much rather prefer. So from now on print away with options to remove whatever parts you like! Cheers :)
Whoa…. this is exactly what I needed to see on Monday morning! I need to make this soon. Easy and high in protein.