This teriyaki broccoli tofu bowl is a quick and healthy vegan meal made with crispy air-fried broccoli and tofu — or cauliflower if you prefer — all drizzled with a sticky homemade glaze. Whether you’re eating keto, soy-free, or just want a bold, plant-based dinner, this recipe gives you flexible options to suit your needs. The base version is not keto or soy-free, but both variations are fully covered using tested swaps. No mirin or sake needed — just pantry basics and full flavor.

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Why I Love This Teriyaki Broccoli Tofu Bowl

This bowl started as a way to use up leftover teriyaki glaze and some extra broccoli. My kids love the roasted cauliflower version with no kimchi, while I often use whatever veg or protein I have on hand. It’s fast, flexible, and packed with flavor – perfect for busy weeknights.

Why You’ll Love This Teriyaki Broccoli Tofu Bowl

• Ready in under 15 minutes
• Versatile: air fryer, oven, or any cooking method you prefer
• Includes soy-free, gluten-free, and keto-friendly options
• Great for meal prep or lunchboxes
• Uses pantry teriyaki glaze – no sake or mirin required
• Reader-tested oven and air fryer instructions for best results

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What You’ll Need for Teriyaki Broccoli Tofu Bowl

Choose tofu or cauliflower as your base — both pair beautifully with this sauce.

• Broccoli – fresh or frozen, cooked until tender
• Tofu – Store-bought fried tofu (or substitute roasted cauliflower)
• Kimchi – adds tangy, spicy contrast
• Green Onion – thinly sliced for freshness
• Toasted Sesame Seeds – for nutty aroma and crunch

Optional add-ons: warm rice, roasted nori sheets, or a soft-boiled egg for extra richness.

Pantry Teriyaki Sauce (No Mirin / No Sake)

This version uses simple pantry staples — no need to hunt down mirin or sake!

Reduce over medium heat to 180g total. One portion = ~45g glaze. See Teriyaki Sauce Guide for swaps.

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You’ll need:

• Soy Sauce – all-purpose or light soy works great
• Water – helps balance the saltiness
• Golden Syrup – adds smooth sweetness and mild flavor (or use light corn syrup)
• Sugar – regular white sugar for clean sweetness

💡 Prefer a different sugar? I’ve tested white, brown, and raw sugar in the comparison in the teriyaki sauce guide.

📸 How to Make It (Step-by-Step)

1.Make the Sauce
Prepare the teriyaki sauce and reduce it in a small saucepan until slightly thickened. Set aside.

2. Prep the Broccoli Cut broccoli into bite-sized florets. Soak briefly in hot water (about 1 minute), then drain well.

3. Cook the Broccoli Place the broccoli in the air fryer at 170°C (340°F) and cook for 5 minutes.

5. Add the Tofu
Add store-bought fried tofu to the air fryer with the broccoli. Cook together for another 2 minutes to heat through.
(Oven method: Bake at 200°C/390°F fan — broccoli for 10 minutes, add tofu for the last 5 minutes.)

4. Assemble the Teriyaki Broccoli Tofu Bowl
Start with a base of warm rice (or cauliflower rice for keto). Add the cooked broccoli and tofu.

6. Add Sauce & Garnish
Drizzle with teriyaki sauce. Top with kimchi, sesame seeds, sliced scallions, and nori strips.

Cooking Time Guide

Ingredient	Airfryer (170°C)	Oven (200°C Fan)
Broccoli	7 minutes	14 minutes
Cauliflower	9 minutes	18 minutes
Tofu	2 minutes	4 minutes

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  Broccoli topped with soy-free keto teriyaki glaze, fried shallots, and sesame

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  Teriyaki broccoli and cauliflower bowl served with kimchi, sesame, and nori – a soy-free variation.

💡 For best color, use the oven. For speed, use the air fryer – especially in small batches. Large amounts work better in the oven since the air fryer needs stirring when stacked.

🩺 Dietary Modifications for Teriyaki broccoli tofu bowl

This bowl is flexible-All variations are covered in my Ultimate Teriyaki Sauce Guide:

• ✅ Dairy-Free – Naturally dairy-free, no changes needed
• ✅ Gluten-Free – Use gluten-free soy sauce or tamari (see soy sauce comparison)
• ✅ Keto-Friendly – Use cauliflower rice and keto teriyaki sauce or soy-free keto teriyaki sauce I personally recommend soy free keto teriyaki sauce for better results
• ✅ Soy-Free – soy-free keto teriyaki sauce, and swap tofu to cauliflower
• ✅ Soy-Free Keto – Use shiratake or cabbage rice, soy-free keto teriyaki sauce, and swap tofu to cauliflower.
• ✅ Vegan – Naturally Vegan

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Pro Tips

• Use oven for best browning, especially when cooking larger amounts
• Use air fryer when you’re short on time – no preheat needed
• Soak veg in hot water for a softer bite with less color
• Prefer more char? Skip soaking and use air fryer
• I used a 9.6L Ninja air fryer – adjust as needed for your model
• The glaze alone gives enough flavor – no need to toss

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Storage & Meal Prep

• Cooked components keep 2–3 days in the fridge
• Reheat in microwave, air fryer, or frying pan
• Store sauce separately for better texture when reheating

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Serving Ideas

• Over cauliflower rice or shirataki noodles for keto
• With other proteins like salmon, chicken, or beef from my teriyaki recipe collection
• Mix everything in one bowl, or keep tofu/cauli and broccoli separate as shown in photos

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📸 Teriyaki Broccoli Tofu bowl Bonus Gallery: Ingredients, Cooking Methods & Variations

See how the components and variations look at each step — cauliflower, tofu, pantry sauce, and final bowls.

FAQ Teriyaki Broccoli Tofu bowl

Can I use frozen broccoli or cauliflower?
Yes – just thaw completely and pat dry before roasting or airfrying so they crisp up instead of steaming.

What if I don’t have golden syrup?
You can substitute with honey or maple syrup. Or skip it entirely for a lighter, less sweet glaze.

Is this recipe keto or soy-free?

The base recipe is not strictly keto or soy-free, since it includes tofu (which is soy-based) and a standard teriyaki glaze with sugar.

However, I’ve fully tested simple substitutions to make it work for both diets:

• ✅ Soy-Free Version: Swap tofu for roasted cauliflower, and use my soy-free teriyaki sauce made with coconut aminos.
• ✅ Keto Version: Use cauliflower rice instead of regular rice, and choose the keto teriyaki sauce (or the soy-free keto version if avoiding soy too).
• ✅ Soy-Free + Keto: Combine the two approaches — cauliflower as the base, and soy-free keto sauce. It’s still bold and satisfying!

For all variations, see the full breakdown in my Ultimate Teriyaki Sauce Guide .

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📝 My Thoughts about Teriyaki Broccoli Tofu bowl

This Teriyaki Broccoli Tofu Bowl has quickly become one of my go-to meals — it’s fast, flavorful, and incredibly flexible. Whether I have tofu or cauliflower on hand, it comes together in under 15 minutes with just a few pantry staples and no need for mirin or sake.

What I really like about this dish is how easily it adapts. You can keep it gluten-free, go soy-free, or make it keto with cauliflower rice — and the sauce still delivers that rich, glossy teriyaki flavor. I cover all those variations in my Ultimate Teriyaki Sauce Guide, so anyone can make this bowl work for them.

The crispy edges from the air fryer or oven give the vegetables so much texture, and the thick glaze adds depth without feeling heavy. My kids love the cauliflower version with no kimchi, while I often mix in both tofu and broccoli for a balanced, satisfying bowl.

It also keeps well for meal prep — just store the components separately and assemble when you’re ready. With leftover rice, it’s an easy lunch or weeknight dinner that always hits the spot.

Give this Teriyaki Broccoli Tofu bowl a try, and make it your own. I’d love to see your version — tag me or leave a comment to let me know how it turned out!

👉 Thanks for visiting! If you try this recipe, I’d love to hear how it turned out.
Leave a comment or tag me on Instagram @seasonedwithflavor — it makes my day!

👉 Want to master teriyaki? Check out my Ultimate Teriyaki Sauce Guide for variations, including gluten-free, keto-friendly, and budget options!