Easy Honey Garlic Tofu With Soy & Sesame
This honey garlic tofu recipe is so simple and easy to make! Crispy baked tofu is tossed in the BEST tofu sauce made from honey, garlic, soy, and sesame. Serve with whole grains (like brown rice) and veggies (like broccoli) for a complete meal.

If you’re looking for a way to make tofu taste better – I got you! Tofu can be pretty bland on it’s own, but paired with a delicious sauce it can be SO satisfying 🙂
In this recipe, tofu gets coated in cornstarch and baked in the oven so that the outsides get nice and crispy. While the tofu bakes, the easy honey garlic tofu sauce is prepared on the stovetop. All you need to do is toss the baked tofu in the sauce and serve with your favourite sides (I’ve included some pairing ideas for you below).
As a dietitian, I’m happy to share that tofu is an excellent plant-based protein option that can be enjoyed by vegetarians and meat-eaters alike. I’ve included some of it’s unique nutrition benefits below as well. Enjoy!
Want more easy tofu recipes? Check out my roundup of simple, healthy tofu recipes for more inspiration! If you like this recipe, you might also enjoy one of my reader (and personal) favourites: this Miso Maple Baked Tofu – the baked tofu is the same, but paired with a different sauce!
Ingredients Needed
All you need to make this easy tofu recipe are 8 simple ingredients:
- Tofu (firm or extra firm)
- Avocado oil (or other neutral cooking oil)
- Cornstarch (this is used to add a nice crispy layer around the tofu)
- Fresh garlic
- Toasted sesame oil
- Honey
- Soy sauce
- Rice vinegar
- Optional garnish: chopped green onion, sesame seeds
Full ingredient measurements and detailed instructions are located in the printable recipe card at the bottom of this post!
Recipe Modifications & Ingredient Swaps
- For a gluten free option, be sure to swap regular soy sauce for a certified gluten-free tamari or coconut aminos. Cornstarch is naturally gluten-free, but if you need to follow a strict gluten-free diet, be sure to check that it’s not made in a facility that also manufactures gluten-containing foods.
- I like using avocado oil in this as it’s a very neutral tasting oil, but it can be swapped for another neutral oil that you have on hand.
- Instead of baking tofu, you could pan-fry it or cook it in an Air Fryer if preferred.
- While I do recommend using cornstarch if you can, you may also use potato starch or regular flour to coat the tofu.
- Feel free to cut the tofu into any size you like. I find the smaller the pieces, the more firm and crisp the texture. However, if you like tofu soft on the inside but crisp on the outside, I would cut them into bigger pieces (larger than in the photos – similar to the size in this recipe). I tested this recipe both ways, and actually prefer the texture of the larger pieces!
If you like the taste of this sauce, you could try it with another protein, like shrimp or chicken (instead of tofu!)
Step-By-Step: How To Make This Recipe
After pressing excess liquid out of tofu with a paper towel, I like to start by cutting the tofu in half, separating the top half from the bottom.
Then, I flip the tofu onto one of its large sides and cut it into thirds, lengthwise.
Next, cut tofu in the other direction, to create approximately 1/2-inch cubes.
Transfer the tofu to a large bowl and toss it in avocado oil, salt, and pepper until well-coated.
Add cornstarch to the tofu and toss the cubes again.
Spread the tofu out onto a baking sheet. Place the sheet in the oven for 20 minutes, flipping halfway through with a set of tongs.
While the tofu is in the oven, prepare the honey garlic sauce on the stove.
Remove the tofu from the oven and toss the crispy baked tofu cubes in the honey garlic sauce. Serve with sides as desired – see below for ideas!
What To Serve With Honey Garlic Tofu
With tofu as our plant-based protein source and the sauce as a healthy fat source, I recommend serving this recipe with a side of whole grains and non-starchy veggies to balance out the meal.
Whole grains, like:
Veggies that would pair well:
- broccoli
- bok choy
- asparagus
- zucchini
- green beans
Tip: pop these veggies in the oven while you bake the tofu so they cook at the same time!
Frequently Asked Questions
What is the best type of tofu to use for this recipe?
I recommend using either “firm” or “extra firm” tofu for this recipe. In these two types of tofu, more water has been pressed out and they will hold their shape well when cooking.
Do you have to press tofu before cooking?
You don’t need to use a fancy tofu press or anything! I like to drain the tofu from the water in the package, then wrap it with some paper towel and gently squeeze/press any excess liquid out. Just be careful not to press too hard as you don’t want the tofu to crumble!
Do you have to marinate tofu in this recipe?
For this recipe – nope! I tested it by marinating and I found that tossing it in the sauce after cooking offered WAY more flavour (and way more yummy sauce!)
How long does cooked tofu last in the fridge?
Leftovers of this recipe will keep in an airtight container in the fridge for about 2-3 days. That said, the texture will be best right after cooking – I would try to eat any leftovers the next day, if possible!
You can easily reheat tofu in the microwave. Do note that the tofu may loose it’s crispness when stored in the sauce and when reheated.
Tofu Nutrition Benefits
Tofu is a form of condensed soy milk that is pressed into solid blocks. It’s a great source of plant-based protein, with a 3.5 ounce or 100 gram serving of tofu providing 8 grams of complete protein.
For reference, a block of tofu is typically around 350 grams and will provide a total of about 28 grams of protein.
In addition to protein, tofu is a great source of essential micronutrients, like:
- manganese
- calcium
- selenium
- phosphorus
- copper
- magnesium
- iron
- zinc
While there is controversy around soy, the majority of studies suggest that soy is linked to improved cholesterol levels, heart health, fertility, and reduced cancer risk. These health benefits are likely due to the presence of beneficial plant compounds called isoflavones.
More Easy Tofu Recipes
- Crispy Baked Tofu With Maple Miso Sauce
- Vegan Tofu Coconut Curry
- Crispy Tofu Salad With Miso Tahini Dressing
- Easy Curry Tofu Scramble
- Tofu Tomato Pasta With Vegetables
- Tofu Smoothie With Banana & Vanilla
Did you give this Honey Garlic Tofu Recipe a try? Let me know by leaving a comment and recipe rating below!
If you do make this recipe, don’t forget to tag me on Instagram or Pinterest – seeing your creations always makes my day. You can also subscribe to my email list to never miss a new recipe or nutrition education post!
Get the Recipe: Easy Honey Garlic Tofu With Soy & Sesame
Ingredients
Tofu:
- 1 block tofu (firm or extra firm)
- 1 Tbsp avocado oil (or other neutral oil)
- Salt + pepper
- 1 Tbsp cornstarch
Honey Garlic Sauce:
- 3 Tbsp toasted sesame oil
- 3-4 large cloves garlic, minced
- 3 Tbsp honey
- 1 Tbsp soy sauce (or tamari)
- 1 tsp rice vinegar
- 1 tsp cornstarch (mix with 1 tsp water to form slurry)
Optional Garnish:
- Sesame seeds
- Green onion
- Salt + pepper, to taste
Instructions
- Preheat oven to 400F. Line a baking sheet with parchment paper.
- Cut block of tofu into 1/2-inch to 1-inch cubes (see note). Take a paper towel and press the cubes gently to remove as much water as you can.
- Transfer the tofu to a bowl and toss in avocado oil, salt, and pepper. Add 1 tablespoon of cornstarch to the tofu and toss it again.
- Spread the tofu out onto a baking sheet and transfer to the oven for 20 minutes, flipping halfway through with a set of tongs.
- While the tofu is in the oven, prepare the honey garlic sauce on the stove. Start by heating up sesame oil in a small saucepan over medium. Add minced garlic and sauté for a couple minutes.
- Then, add in honey, soy sauce, rice vinegar, and cornstarch slurry. Bring ingredients to a boil and stir continuously for about 30-60 seconds as the sauce thickens. Remove from heat.
- Remove the tofu from the oven and toss in the honey garlic sauce. Serve with sides (see notes for ideas) and add optional garnish as desired. Enjoy immediately!
Notes
- Leftovers of this recipe will keep in an airtight container in the fridge for about 2-3 days. That said, the texture will be best right after cooking – I would try to eat any leftovers the next day, if possible!
- You can easily reheat tofu in the microwave. Do note that the tofu may loose it’s crispness when stored in the sauce and when reheated.
- For a gluten free option, be sure to swap regular soy sauce for a certified gluten-free tamari or coconut aminos. Cornstarch is naturally gluten-free, but if you need to follow a strict gluten-free diet, be sure to check that it’s not made in a facility that also manufactures gluten-containing foods.
- I like using avocado oil in this as it’s a very neutral tasting oil, but it can be swapped for another neutral oil that you have on hand.
- Instead of baking tofu, you could pan-fry it or cook it in an Air Fryer if preferred.
- While I do recommend using cornstarch if you can, you may also use potato starch or regular flour to coat the tofu.
- Feel free to cut the tofu into any size you like. I find the smaller the pieces, the more firm and crisp the texture. However, if you like tofu soft on the inside but crisp on the outside, I would cut them into bigger pieces (larger than in the photos – similar to the size in this recipe). I tested this recipe both ways, and actually prefer the texture of the larger pieces!
- If you like the taste of this sauce, you could try it with another protein, like shrimp or chicken (instead of tofu!)
- Whole grains, like brown rice, quinoa, or farro would work well. TIP: start cooking your grains before the tofu, so that they’re ready when everything else is!
- Some veggies that would pair well include broccoli, bok choy, asparagus, zucchini, or green beans. Tip: pop these veggies in the oven while you bake the tofu so they cook at the same time!
Nutrition
As a dietitian, I create recipes with whole food ingredients that provide the nutrients needed for optimal health. My nutrition philosophy does not focus on numbers; however, I understand that this information can be helpful.
Do note that the nutrition info provided is an estimate and I cannot guarantee correctness of the displayed values. These numbers will differ depending on brands used, recipe modifications, and amount eaten. If you require specific nutrition information due to medical reasons, please consult with your dietitian or physician.
Did you make this recipe?
Let me know by leaving a recipe rating below, or by tagging @walderwellness on Instagram. I love seeing your beautiful creations!
40 Comments on “Easy Honey Garlic Tofu With Soy & Sesame”
easy, vegetarian and absolutely delicious!!! i loved making this recipe sm and loved eating it even more 🙂
Thank you so much for sharing that, Bella!! I’m so happy to hear you enjoyed this tofu recipe 🙂
Yum! So easy and is a hit with the BF – we’ve had it twice already!
Hi Annie!! Thanks so much for sharing this – so appreciated! I’m so happy to hear you and the BF have been enjoying this one!!
Absolutely lovely! Unique and comforting sauce with a gorgeous garlic aftertaste! Highly recommend!!
Thank you so much for sharing your experience, Zoe! I’m so happy to hear that you enjoyed this one!!
Super easy to follow recipe and really delicious! I was craving a simple tofu dish and I remembered I saved this one on my Instagram when I saw Carrie post it on her @walderwellness page
Preparing the tofu was a breeze and I also paired it roasted broccoli that I cooked in my air fryer!
The sauce was so easy to make too I’m definitely gonna try it with another protein like shrimp!
Hi Gemmy! Thank you so much for sharing your experience! It’s so appreciated. I’m so happy you stumbled upon this one on IG and decided to give it a try 🙂 I LOVE the idea of pairing it with shrimp too – I might just do that myself hah!
Easy and delicious!
Thank you so much for sharing your experience, Ayesha! So happy to hear you enjoyed this one 🙂
can we skip the vinegar?
Hi Adwi! Thanks for your question. It will change the flavour a bit (reduces the acidity), but technically it could be skipped I guess!!
Very tasty recipe 😋
Thank you so much, Rachel!! So glad you enjoyed it 🙂
This was soooo yummy, and the detailed instructions were super helpful! I’ve never been able to cook tofu at home right before this, but for the first time, I can’t get enough of it even when I made it myself!
Hi Rin! Awe that is the best!! Thank you so much for this kind comment – soo happy you found a way to enjoy tofu at home 🙂
PS. if you want another tofu recipe, this miso version is my absolute favourite hehe.
I found this recipe because I needed a recipe to use up some of my lesser used ingredients.
I will mention that I only ended up putting 2 tbsp of sesame oil rather than 3 since I ran out but I don’t think it had much effect on the final product since the toasted sesame taste was still prominent.
It came together quickly and was really delicious. Will definitely be making again soon.
Hi Amaya! Thank you so much for sharing your experience – it’s so appreciated. I’m so happy to hear you stumbled upon this recipe and that you were able to use up some ingredients in your pantry!!
This is my new absolute favorite tofu recipe!!! So easy and so so tasty!!! In ashamed to say that I ate practically the whole block for dinner. I have the tofu an extra 10 mins in the oven for extra crispiness and it was perf! 5 stars 😄
Hi Sarah! Thank you so much for the kind review. I’m so happy to hear you enjoyed this one!! And don’t be ashamed – sometimes I eat almost the whole block too haha 😉
PS. if you enjoyed this recipe, you may also like this miso maple tofu. It’s similar, just a different flavour profile!!
I have made this twice now, it is so delicious and easy for my vegetarian family 🙂
Yay!! So happy to hear that your whole family enjoys this one, Sinead. So appreciate the review 🙂
This was delicious! My one year old even ate it all up! We tossed some broccoli in the sauce too, yum! Thanks for the recipe
Thank you so much for sharing your experience, Shannon! It’s so appreciated. I’m so happy to hear that you and your family enjoyed this one! Yes to tossing extra veggies in the sauce too, it goes with everything!!
this recipe was so fun to make with my mom AND it was fast! i loved the food so much looked just like the picture and tasted delicious💗
Hi Daniella! Thank you so much for taking the time to leave a review. I’m so happy that you enjoyed making this recipe with your mom – it means a lot. Wishing you a very happy start to the new year 🙂
This makes me love tofu! It’s currently my favorite meal. The only thing I changed was adding slightly less honey.
Thank you so much for sharing, Alaina!! I’m so happy to hear that you enjoy this one. So appreciate it 🙂
Just a word of caution for your readers who don’t know much about GMOs. The ONLY soy that should be consumed is organic because all other soy grown in the U.S. is GMO, which means it’s heavily sprayed with Roundup, not exactly something a healthy person would want to consume if they want to stay healthy.
And I haven’t yet tried the recipe; I’m trying to decide if the miso is worth the $24!
Oops, I thought I was posting on the miso recipe! I did make the sesame honey sauce and it was delicious!!
No worries!! So happy you enjoyed this one – thank you for sharing 🙂
Thanks, Toni! The miso I use is from a brand called Amano – they use organic soybeans and cost under $10!!
If you need more ways to use up a container of miso, I have a miso recipe roundup HERE 🙂
I made this dish many times in the last few weeks already its super yummy 😋
Hi Tina!! Thank you so much for the kind words. I’m so happy to hear you’ve been enjoying this recipe so much!!
PS. if you want to change up the flavour ever, you may also enjoy this baked tofu with miso maple sauce. It’s another favourite 🙂
So delicious and easy to make!
Thank you so much for leaving a review, Sydney!! It’s so appreciated. So happy to hear that you enjoyed this one 🙂
it came out very good! I will say I feel like the recipe was more like 2 servings than 4, but I guess that can be subjective on someone’s appetite. I would make again 😋❣️
Hi Veronica! Thank you so much for taking the time to leave a review. I’m so happy to hear that you enjoyed this tofu recipe!! Ahh I know, it’s hard to estimate serving sizes perfectly haha. I usually do so based on “standard” serving sizes for specific foods, but we all have different needs + appetites 🙂
So yummy my husband doesn’t like tofu and he said it was delicious. I had to bake it much longer to get it crispy. Next time I’ll try the air fryer.
Hi Diane! Thank you so much for taking the time to leave a review! It’s so appreciated and I’m so glad that both you and your husband enjoyed this tofu recipe. You both may also enjoy this version with miso maple sauce, for another flavour pairing!
I don’t have an air fryer, but I’m sure it will work! Sometimes oven temperatures can vary so perhaps that’s the cooking time culprit, but happy it worked out either way 🙂