Teriyaki Sheet Pan Tofu Stir Fry with Zoodles

Teriyaki Sheet Pan Tofu Stir Fry with Zoodles

Stir fries and sheet pan meals are some of the easiest ways to cool healthy meals and now, we've combined both for a super quick and delicious teriyaki stir fry with zucchini noodles.

Teriyaki Sheet Pan Tofu Stir Fry with Zoodles

You may be saying, “Well, it’s not a stir fry if it’s made in a sheet pan.” Well, yes, it’s cooked on a sheet pan, but it’s plated as a stir fry with zucchini noodles and tossed with a teriyaki stir fry sauce. So, stir fry… made on a sheet pan! Can ya dig it?

I love roasting vegetables on a sheet pan – it’s my favorite way to meal prep! These are totally meal prep friendly and take it from someone who ate this recipes two days in a row – it saves well. My biggest tip when saving spiralized leftovers is to leave the noodles spiralized but raw and then cook them quickly in a skillet before serving them with the other ingredients, to avoid soggy, wet noodles.

Teriyaki Sheet Pan Tofu Stir Fry with Zoodles

If spiralizing isn’t your thing (who are you?!), then you can serve this over grains – rice or quinoa works best. You could also switch up with spiralized veggie and use some butternut squash noodles and keep it seasonal.

And if you’re totally not into tofu, all other proteins would work well here, but cooking times would of course vary based on the meat (for example, shrimp cooks quickly, but chicken takes a while.)

Teriyaki Sheet Pan Tofu Stir Fry with Zoodles

However you assemble this, it’ll become a weeknight staple of yours – it’s just so good! And if you’re feeding it to little babies (<1 year old), I recommend setting aside some of the roasted veggies (pre teriyaki sauce) and serve those without the sauce, to avoid too much sodium. You can serve the zoodles as they are!

Watch our videos to learn how to spiralize zucchini using the Inspiralizer and subscribe to our YouTube channel to watch more videos:


Teriyaki Sheet Pan Tofu Stir Fry with Zoodles

Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes


  • 2 teaspoons sesame oil
  • 1 tablespoon low sodium soy sauce
  • 1 14oz package extra firm tofu, drained, excess moisture squeezed out, cubed
  • 3 cups broccoli florets
  • 3 carrots sliced diagonally, ½” thick
  • 1 large bell pepper seeded and chopped into 2” segments
  • 3-4 zucchinis
  • to garnish: sesame seeds and sliced scallions green parts only
  • For the teriyaki sauce:?1/4 cup soy sauce sub tamari if gluten free
  • 1 garlic clove
  • 1 ” knob of ginger
  • 1 tablespoon honey?pinch red pepper flakes
  • 1 teaspoon sesame seeds
  • 2 tablespoons arrowroot powder


  • Preheat the oven to 400 degrees. Line a large baking sheet with parchment paper and set aside.
  • In the bottom of a small mixing bowl, add the sesame oil and soy sauce. Add the tofu and toss well to coat. Set aside.
  • Add the broccoli, carrots, and bell peppers to the baking sheet. Drizzle with oil and season with salt and pepper. Arrange the vegetables on the baking sheet to avoid a lot of overlapping, saving space to add the tofu. Add the tofu to the baking sheet.
  • Bake for 30-35 minutes or until the vegetables are tender, flipping the tofu halfway through.
  • While the vegetables and tofu bake, prepare the teriyaki sauce. Mince the garlic and peel and mince the ginger. Combine 1 cup of water, soy sauce, ginger, garlic, honey, red pepper flakes, and sesame seeds in a small saucepot over medium heat. Meanwhile, in a small bowl, whisk together the arrowroot powder and 2 tablespoons of water. Once the soy sauce mixture is simmering slightly, add the arrowroot slurry and stir constantly until combined and sauce is thickened. Remove from heat and set aside.
  • Ten minutes before the vegetables are done, spiralize the zucchinis on Blade D and trim the noodles. Heat a wok or large skillet over medium-high heat and once the pan is hot, add the zucchini noodles and cook, tossing occasionally, until al dente (you may need to do this in batches), about 7 minutes. Drain the zucchini noodles in a colander and pat dry. Divide the noodles into bowls.
  • Once the vegetables are done, pour over the prepared teriyaki sauce directly on the baking sheet and toss well to coat. Top the zoodles with the vegetables and tofu. Garnish with scallions.

with love, Ali

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Recipe Rating


  • Looks so good! I am going to make tonight with chicken breast instead of Tofu since that is what I have one hand!
  • a nice healthy recipe for new year, and prefer sheet pan when I can use it, also not really into tofu so good to know it works with other proteins too, thank you!