Tofu Mushroom Stir Fry

This Tofu Mushroom Stir Fry is loaded with flavor, and it might end up being one of your favorite tofu recipes! And marinating the tofu and then cooking it in a stir-fry with mushrooms takes this combination to a whole new level.

PIN the Tofu Mushroom Stir Fry to try it later!

This delicious Tofu Mushroom Stir Fry is going to be a winner for anyone who likes tofu and mushrooms! This recipe had been hanging out back in the archives with photos that might not have enticed you to try it, so I’m happy to finally have better pictures for this delicious tofu recipe. And I also ever-so-slightly changed the recipe to use ingredients more people may have on hand.

This recipe uses an easy method for pressing some of the water out of the tofu before cutting it in cubes and marinating it, and the marinated tofu has so much great flavor that I recommend not skipping that step! Then  first tofu, and then mushrooms, are stir-fried separately and then they’re combined into a perfect meatless dish with a tasty sauce and green onions.

This recipe originally used Hoisin sauce but through the years I decided that’s an ingredient that quite a few people aren’t going to have and might not want to buy for one recipe. I replaced the Hoisin with Sugar-Free Apricot Preserves (affiliate link) in the updated recipe, and slightly increased the sesame oil to keep the  umami flavor notes that were in the Hoisin Sauce. You could probably use other flavors of sugar-free preserves like peach or orange if you don’t have apricot. If you’re a tofu fan who likes mushrooms, I hope you give this a try!

What ingredients do you need?

(This is only a list of ingredients; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe with ingredient amounts.)

• extra firm tofu
• soy sauce, or Gluten-Free Soy Sauce (affiliate link)
• Unseasoned Rice Vinegar (affiliate link)
• sesame oil (affiliate link)
• red pepper flakes
• fresh Cremini mushrooms
• Monkfruit Sweetener (affiliate link) or sweetener of your choice
• Sugar-Free Apricot Preserves (affiliate link)
• Peanut Oil (affiliate link), or any type of vegetable oil
• fresh ginger root and garlic cloves
• green onions

What tofu did we use for the Stir Fry?

We used extra firm tofu that was well-drained for this recipe that marinates the tofu and cooks it with mushrooms.

What kind of mushrooms did we use?

We used brown Cremini Mushrooms in the Tofu Mushroom Stir Fry; those are sometimes called Baby Bella mushrooms. But any kind of mushroom you prefer will be fine for this recipe.

Want tips for Stir-Fry Cooking?

If you’re new to stir-frying, before you make this Tofu Mushroom Stir Fry you might want to read the basic rules for stir-frying that I learned many years ago when I studied Chinese cooking. Once you’ve mastered those basic techniques, you can make an endless variety of good-tasting dishes!

Can you make this Stir Fry recipe without a wok?

I’ve been a fan of wok cooking for a long time, but if you don’t have a wok you can make this recipe in an extra-large frying pan.

How low in carbs is the Tofu Mushroom Stir Fry?

This recipe with tofu and mushrooms has about 10 net carbs per serving and 15 grams of protein!

Preparing the Tofu and Sauce for Tofu Mushroom Stir Fry:

(This is and the section below are only summaries of the steps for the recipe; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)

1. Drain extra-firm tofu well in a colander.
2. Then cut  tofu into two thinner pieces, and put between a double layer of paper towels. Put something heavy on top of the tofu and let it press out the water.
3. While tofu gets pressed, mix soy sauce, rice vinegar, sesame oil, and red pepper flakes. 
4. Cut tofu into 1 inch cubes.
5. Put tofu into a zip-loc bag and add the marinade; then marinate the tofu for 30 – 60 minutes or longer. 
6. After it marinates, let tofu drain well in a colander placed over a bowl. (Sorry, photo doesn’t show that well, but there is a bowl under that colander.)
7. Put the marinade that drained off into a measuring cup and and mix in Monkfruit sweetener and sugar-free preserves.

Stir Frying the Tofu and Mushrooms and adding the Sauce

1. Heat the dry wok over high heat; add 1 tablespoon oil and heat until shimmery.
2. Add sliced garlic and ginger and cook just until fragrant; discard garlic and ginger.
3. Lower heat to medium-high, add drained tofu and cook until it’s well browned, about 5-7 minutes. Turn it often and watch carefully.
4. While tofu cooks, cut mushrooms in pieces the size of the tofu.
5. Remove tofu, turn heat to high, add the rest of the oil, add mushrooms, and cook until mushrooms are cooked and liquid has evaporated, about 4-5 minutes.
6. Add tofu back into wok with the mushrooms. Stir to gently combine.
7. Add the marinade mixture with the added ingredients, lower heat to medium high, and gently stir fry until all ingredients are slightly glazed and the mixture has thickened, about 2-3 minutes.
8. Add the sliced green onions and cook 1 minute more.
9. Serve the Tofu Mushroom Stir Fry hot, and enjoy!
10. I reheated leftovers that had been in the fridge overnight and they were great!

Make it a Low-Carb Meatless Meal:

This Tofu Mushroom Stir Fry would be a tasty meal with any of these side dishes:

• Quick Roasted Broccoli with Soy Sauce and Sesame
• Chinese Cucumber Salad
• Spicy Szechuan Green Beans
• Asian Green Salad with Soy-Sesame Dressing
• Air Fryer Asian Green Beans

Want More Recipes with Tofu?

You can enter “Tofu” into the search bar on Kalyn’s Kitchen to find all the recipes I’ve made with tofu.

Print

Yield: 4 servings

Tofu Mushroom Stir Fry

Prep Time 25 minutes

Cook Time 17 minutes

Additional Time 30 minutes

Total Time 1 hour 12 minutes

We loved this Tofu Mushroom Stir Fry, and it was perfect for a Meatless Monday meal! And marinating the tofu before it's cooked adds so much flavor to this recipe.

Ingredients

• 14 oz. extra firm tofu, drained well
• 5 T soy sauce (see notes)
• 1 T rice vinegar
• 2 tsp. sesame oil (see notes)
• pinch red pepper flakes
• 1 lb. fresh Cremini mushrooms
• 1 T Monkfruit sweetener (see notes)
• 2 T Sugar-Free Apricot Preserves
• 3 T peanut oil, divided
• 3 slices ginger root and 3 slices garlic cloves (for seasoning the oil)
• 1/3 cup diagonal sliced green onions (or more)

Instructions

1. Drain extra-firm tofu well in a colander placed in the sink
2. Then cut tofu into two thinner pieces, and put the tofu between a double layer of paper towels. Put a heavy pan or some kind of weight on top of the tofu and let it press out the water for 10 minutes, or a bit longer if you have plenty of time
3. While tofu gets pressed, mix the soy sauce, rice vinegar, sesame oil, and red pepper flakes to make the marinating liquid.
4. Cut the extra-firm tofu into 1 inch cubes
5. Put tofu into a zip-loc bag and add the marinade, and marinate the tofu for 30 – 60 minutes or longer. (You can even marinate the tofu all day while you're at work if you really want to add flavor.
6. After it marinates, let the tofu drain well in a colander placed over a bowl to catch the marinade.
7. Put the marinade you drained off into a measuring cup and and mix in the Monkfruit sweetener and sugar-free preserves.
8. Heat the dry wok over high heat; then add 1 tablespoon of oil and heat until shimmery.
9. Add the sliced garlic and ginger and cook just until fragrant; then remove and discard garlic and ginger. (This only takes a minute or two; don't let the garlic burn!)
10. Lower heat to medium-high, immediately add the drained tofu and cook, turning often, until it's well browned. This will take about 5-7 minutes but watch carefully; it's easy to get some pieces that are a bit dark.
11. While tofu cooks, cut mushrooms in pieces that are close to the size of the tofu.
12. Remove tofu, turn heat to high, add the rest of the oil, add mushrooms, and cook until they are cooked through and all liquid has evaporated, about 4-5 minutes.
13. Add the tofu back into wok with the mushrooms. Stir to gently combine.
14. Add the marinade mixture with the added ingredients, lower heat to medium high, and cook, stirring a few times, until all the ingredients are slightly glazed and the mixture has slightly thickened, about 2-3 minutes.
15. Add the sliced green onions and cook 1 minute more.
16. Serve the Tofu Mushroom Stir Fry hot, and enjoy!
17. I refrigerated the leftovers overnight, and the next day I heated them in a small frying pan with about a teaspoon of oil, and the leftovers were great!

Notes

Use Gluten-Free Soy Sauce (affiliate link) if needed.

I used 2 teaspoons of sesame oil for more Umami flavor, but if you're not a big sesame fan you might like a bit less.

I would use Lakanto Monkfruit Sweetener (affiliate link) for this recipe, but use any sweetener you'd like.

If you don’t have a wok, you can make this in a large well-seasoned or non-stick frying pan.

Recipe adapted from Bon Appetit, January 2004.

Nutrition Information

Yield

4

Serving Size

1
Amount Per Serving Calories 214Total Fat 13gSaturated Fat 2.2gTrans Fat 0gUnsaturated Fat 10.3gCholesterol 0mgSodium 1110mgCarbohydrates 18.3gFiber 8.2gSugar 3.3gProtein 15g

Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.

Did you make this recipe?

Did you make this recipe? Please leave a star rating (under the PRINT button in the recipe) or share a photo of your results on Instagram! THANKS!

© Kalyn Denny

Category: Stir-Fry

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
This Tofu Mushroom Stir Fry should be suitable for low-carb diet plans but probably not for Keto. Tofu is a limited food for the original South Beach Diet, but since the recipe also has mushrooms, you can have a bigger serving. I’m guessing it might be phase 2 or 3 for the South Beach Diet.

Find More Recipes Like This One:
Use Stir-Fry Recipes to find more recipes like this one. Use the Diet Type Index to find recipes suitable for a specific eating plan. You might also like to follow Kalyn’s Kitchen on Pinterest, on Facebook, on Instagram, on TikTok, or on YouTube to see all the good recipes I’m sharing there.

Historical Notes for this Recipe
The recipe for a stir fry with tofu and mushrooms was first posted in 2013. It was updated with more information in 2023 and in 2025 the recipe was updated with new photos and some very slight changes to the recipe to use ingredients more people will have.