Sweet and Spicy Asian Tofu

This delicious Weight Watchers-friendly recipe sweet and spicy Asian tofu is a fast and satisfying lunch or dinner.

This delicious Weight Watchers-friendly recipe sweet and spicy Asian tofu is a fast and satisfying lunch or dinner.

Today I’m sharing a delicious, vegetarian Weight Watchers recipe. This Sweet and Spicy Asian tofu has been an obsession of mine lately, and since I love it so much I figured it was worth sharing.

I swear I’ve been eating it almost every day. I crave it. It has everything I want in a weekday recipe: flavor, texture and it’s incredibly fast and easy to make. I can have a home cooked lunch ready in less than 10 minutes, and it scales up very easily for two when making dinner.

I typically buy fresh, pre-cut stir fry veggie mixes to save time. However, fresh vegetables work great as well, though! I use whatever I happen to have on hand. Green beans, onions, bell peppers, and broccoli work especially well here.

If you’re not sure how you feel about tofu, give this a try. It’s pan-fried and I honestly feel like I’m eating fried cheese. It soaks up the delicious sauce and is filling without being overly heavy. It’s also very budget friendly! Swapping out meat dishes for tofu is a great way to save on the grocery bill.

Tips for Cooking Tofu

  • There are numerous types of tofu available, including silken, soft, firm, and extra firm. Extra firm is what you want for sautéing and pan-frying, though firm tofu will work as well. Avoid anything labeled silken or soft. Those are good for pureeing into sauces, desserts, dips, and various dairy replacements. Firm tofus have a spongey texture and are great at absorbing flavors.
  • Because extra firm tofu is stored in water, you want to press as much liquid out as possible before using it. The easiest way to do this is to wrap it the tofu block in a few layers of paper towels and then press it between two dinner plates for 20-40 minutes. You can add a weight (something like a can of beans) on top of the plate to assist with pressing the water out. After that, you’re ready to go!

Looking for more tofu recipes? Be sure to check out my Sesame Crusted Tofu Salad with Spicy Peanut Dressing and Crispy Baked Tofu with Broccoli!

A photo of Sweet and Spicy Tofu, ready to enjoy.
Print Pin Recipe

Sweet and Spicy Asian Tofu

5 from 2 votes
This delicious Weight Watchers friendly recipe for sweet and spicy Asian tofu is a fast and satisfying lunch or dinner.
Course Main Course
Cuisine Japanese
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Servings 2 servings
Calories 383
Author Jennifer Farley


  • 7 ounces extra firm tofu
  • 1 tablespoon high-heat cooking oil (I use regular olive oil)
  • cooking spray
  • 1 clove garlic, minced
  • 3 cups assorted stir-fry vegetables
  • 3 tablespoons sweet chili sauce (I recommend Mae Ploy)
  • 2 tablespoons Sriracha hot sauce
  • 2 teaspoons soy sauce
  • optional: a few drops of fish sauce
  • 2/3 cup brown rice, cooked


  • An hour before cooking, wrap the tofu in paper towels and place between two plates to help press out the liquid. I like to change the paper towels once during this process. Slice the tofu into even cubes.
  • Heat the oil in a non-stick pan over medium-high heat. Once it's hot, add the tofu cubes and allow them to pan fry until golden on one side and then use tongs to turn the pieces. Brown at least 4 sides for the best texture.
  • Set the tofu aside and if the pan is no longer oily, add some cooking spray. Saute the garlic and vegetables over medium-high heat with a bit of salt. I prefer my veggies slightly crunchy.
  • While the tofu and vegetables are cooking, stir together the sauce ingredients.
  • Serve the tofu and vegetables with the sauce over brown rice.


You want to use tofu that's been packed in water for this recipe, not the silken boxed variety. I recommend using a non-stick pan for the tofu because you will need less oil.
White rice may be substituted, but it will change the nutritional/points value of the recipe.
WW: 7 points.


Calories: 383kcal | Carbohydrates: 66g | Protein: 18g | Fat: 11g | Saturated Fat: 1g | Sodium: 1065mg | Potassium: 841mg | Fiber: 12g | Sugar: 12g | Vitamin A: 277.3% | Vitamin C: 46.8% | Calcium: 10.7% | Iron: 22.8%

Recipe Troubleshooting

For help troubleshooting a recipe, please email recipehelp@savorysimple.net. I’ll try to respond to urgent questions as quickly as possible! This email address is only for recipe troubleshooting; Solicitations will be ignored.

About Jennifer Farley

Jennifer graduated from the Culinary Arts program at L’Academie de Cuisine, and has worked professionally as a line cook, pastry chef, and cooking instructor. Her cookbook, The Gourmet Kitchen, was published in 2016 by Simon & Schuster.

Affiliate Disclaimer: Posts may contain affiliate links. I am a participant in the rewardStyle and Amazon affiliate programs, which help support Savory Simple by providing me with a small commission fee when you shop through my links, at no additional cost to you.

Leave a Comment

Your email address will not be published. Required fields are marked *

  • I find chasing sunlight so frustrating! and then if you don’t time it perfectly then you have to wait another 12 hours! It took me 3 days to take a photo of chocolate cake!! *end rant*
    I know this probably won’t help much but take five minutes a day to center yourself, breath and write a to – do list. I even find putting times on it helps. Eg, 9-10 check emails 11-12 go to post office 12-1 write blog post.

  • Chasing sunlight. Sigh… settle for florescent light mostly. It’s just impossible for me to be able to photograph everything I cook with natural light. I just choose to stress less and let it be. Not the best advice there is, I know. I also feel like there’s never enough hours in a day. I guess when it comes to food, I do shopping roughly once a week and tend to plan my meals as I shop. 7 days, 7 veggies, enough meat for 7 days. Just so I know what to get out of the freezer, when to marinade etc.

    As for this tofu recipe, very nice! I have one more cube of tofu in the fridge waiting for me to turn it into this. :-)

  • I know this feeling all too well – my problem is that I tend to spend so much time panicking about how little time I have and how I’m going to fit everything in that I end up with even less time to do the things that I need to do! I’m trying to get smarter about how I use my time but it’s not easy.

    I think it’s good at this time of year especially to have some healthier recipes so I’m looking forward to trying this!

  • I know how you feel! I get up at 5:30 am and I just don’t stop until close to midnight. Bake, photograph, cook, clean, network, blog, read, pin, tweet…oh my gosh I don’t know how I do it. :) And I have a 6-month old and a 3-year old… and a husband! :-D
    If I ever was to go on a diet, I would only choose WW. I know a few people that have done it with great success. I have a WW cookbook and everything I have tried is delicious!

    Such a pretty photo! Can you believe that I have never had tofu?!

  • I think all of us have serious issues about not having enough time in the day! As a mother of 3, I think I spend a large part of my day serving them…but no time for myself :( Need to find a reasonable balance, too. If you do find a good strategy, let me know :) At least your food looks good…! There’s always time to cook…

  • I work from home mostly, and still have no time during the day to cook so this time of year it is always dark when I get a picture…unless perhaps it’s on the weekend. I just keep trying both ambient light, which is unfortunate florescent in my kitchen, and a flash and move on. I, too, am back on WW. A great program. Love your stir-fry!

  • I’m right there with you, Jen! With the loss of daylight (and my Pinterest addiction), I’m lucky if I manage to get something up on my blog once a week. I am in awe of people who post every day. (Are they magicians?) I don’t even have children, so my only excuse is…cats? o_O

    This tofu dish looks delicious!! It’s making me feel guilty about the olive burger I just inhaled for lunch. :D

  • I actually did have to give up my personal social media and I rarely check anymore. I do get a ton more done now, but I still have that feeling I’m going to miss something! I also keep tons of detailed notes on my iPhone. I plan out my schedule the week before (grocery lists, meals, to-do’s, and on what day of the week I need to be doing what). If I have it planned and in writing it holds me a lot more accountable to get it done. And it feels good to be able to cross things off my list and get everything done!

  • now this is my kind of dish! i adore tofu and asian stirfry.

    for my own space i only aim for 1-2 posts/week. i tend to focus on foods that i eat often. if i know that i’m going to make/eat something blog worthy, i make extra servings so that i can snap the leftovers over the weekend or on Thursdays when i work from home. as you can imagine, i eat best Wednesday & Friday nights! :) if i plan things right, i might have a few baked items too (like cookies or slices of cake) that can be photographed during the day, those are bonuses. in regards to finding the time when i should be working, honestly, i do photography prep way beforehand. i have a corner in my living that gets great light during 10am – 3pm and i set up props sans the food prior and when i’m ready to click that is when i put food down. 10 snaps later, i’m done. in regards to editing, like Bree from the mixedcon talk, i do it while watching tv. it’s usually the actual content that takes me forever & not so much the pix.

  • Natural daylight is SO HARD to catch right now! I feel my pics are totally suffering too.
    Good for you for going for weight watchers! I adore stir fry (hello, yummy method to clean out my fridge) and am constantly in the market for new recipes. Yours looks like it has just the right amount of kick.
    Oh time management–I’m a chronic list maker, but always wish I could do more!

  • I have noticed that you’re not posting as usual and I’m not happy about that :) This single guy sometimes depends on your recipes to get creative in the kitchen… I lack that very much when it comes to cooking.. I’m such a basic eater!!!

    Anyway for time management I just tell myself one thing at a time… the less I multi-task the more productive I get. Science backs this up no matter how much we like to claim that we are good at multi-tasking. Once I started doing that, I found that I did have quite a bit of time for myself… I really think it helped me calm down too… I seemed panicked most of the time because I was trying to do everything at once and now I’d like to think I’m more composed :)

    Hope you’re not feeling stressed… it the holiday season… enjoy the festivities :)

  • the whole winter thing has thrown off my schedule completely. by the time i get home, its so dark and i have no time for workout, cooking, or anything. I have been struggling a little bit as well. but lately I have tried to make a schedule on things- although it may not work 100% of the time. I try to post once on the weekends (using natural light) and if i have enough motivation- post once more on weekdays using a light box. I started making weekly menu plans so that i know exactly what to cook, how long it takes and such. To-do list works great for me. Also, I have tried to get workout done in the morning as much as I can. I hope these tips help. and btw the tofu recipe looks amazing- i have a slight obsession with tofu too.

  • I wish I could give you a tip on time management but it is one of my areas of struggle as well. I can say that this dish caught my eye on foodgawker and it looks very tasty. It is always nice to see food that is healthy without quotation marks. Good Luck!

  • i’m with you, I’m not used to the shorter days yet either! I’ve finished my last 2 shoots in the dark… luckily it worked out, but it’s forced me to speed the process along!

    I’m not a tofu lover but I love the sound the sweet & spicy flavors here!

  • Time management is my elusive friend, also. I think it’s hard to say “creative” and “time management” in the same sentence! I love a good tofu recipe…thank you! Sounds delicious!

  • office job deadlines, freelance deadlines, my blog, family, friends, etc etc – I need time management help right now as well. I am struggling! I also have a hard time saying no to things, so I always over clutter my calendar. Everyday. Need help with this!

    I adore tofu – even though I am not a vegetarian, I eat it all the time. Your sweet + spicy version is on my tofu list now. I’ve been making crispy tofu lately, so this is a nice switch up!

  • Jen, I really love the sounds of this simple lite delicious nutritious meal. I plan to fix it this coming week. As for the whole time-management thing, I struggle with it too…sometimes more than others. Too many interests, too many things calling my name, too easily pulled off course. I’m reading a book you may appreciate, “The War of Art.” Really very clarifying insights onto the whole subject of Resistance, Distraction, Procrastination and how they pull us from our unique & artful purpose. You might find it interesting. See what others have to say about it on Amazon. My eyes are widening as to what’s required. :) best of luck to you – and to me! :)

  • For time management, I basically have to write it all down and just try and get through it one by one, however long it takes. I mean, that’s not really a “tip” cause I’m sure all of us “try” to get through it and not all make it, but I find that having a list, I can usually push myself to do it more than having it all written out in my head.

    I love this spicy tofu dish – I’m all about tofu! I don’t understand people who don’t like it :) good luck with weight watchers, i’m intrigued by it so i’ll definitely be keeping an eye for your progress & posts!

  • Argh, there is never enough natural light in a day! My way of time management is to just avoid twitter more than once a day max, but I know I miss out on so much with that decision, so that’s not good advice :) Time management is HARD, and my eating habits are often what suffers too.

  • There really is not enough time in the day! I think for the most part, I sacrifice sleep to get posts done. I’ve been waking up at 4AM almost every day this week to ensure a post going up. It has not been fun.

    Anyway, this tofu dish – love it! I’ve put on some holiday weight as well so this here is just what I need :)

  • I’m the last person you should ask about time management skills! Although I swear by my To Do list – if it’s not written down and staring me in the face, it’s not likely to happen. And to accommodate my schedule, about a year ago I stopped photographing in natural light, and am now using studio flash (particularly useful in the winter when it gets dark so early). With the proper modifier, you can’t tell the difference between artificial and natural light (in every movie that you see where a scene is shot outdoors, the actors are lit by big lights, not by natural light, although the background is usually largely natural light). Anyway, nice recipe. Tofu marries so well with Asian flavors, and this is a particularly nice recipe. Good stuff – thanks.

  • I’m no pro on time management, but I have learned the less I totally freak out about “not having enough time to do everything!” the more I actually get done. Love the look of this healthy meal

  • Love this spicy tofu recipe, I almost never eat tofu but definitely would love a spicy version. I also find the time change and getting darker earlier affect my work and photography in particular. I am in dire need of dieting too and I sometimes go days if not weeks without posting. This time of the year particularly is so busy and if you got small children, it’s no wonder. I don’t think it’s about time management. Life is just hectic!

  • Great recipe! I feel you on the short days and lack of natural light – I live in Seattle so I often find myself at odds with mother nature. Something that works really well for me is to have a post queue of at least 3 to 4 completed recipe posts (with photos). That way I feel much less pressure and stress and can work with the weather and light with a bit more flexibility.

    • Thanks, Alyssa! I really need to get some more recipes in the queue if I can find the time to jump ahead. I was able to do that this summer and you’re totally right- it was a huge stress reliever.

  • I struggle with time management issues daily. I honestly have been feeling so much stress from all the stuff I’ve had in my head to do I was losing sleep for the past month. I finally broke down and put myself on a 1-notebook diet (because I had a million lists in notebooks floating around house) & have been attached to it for almost a week. I’m writing a reasonable to do list daily, written the night before so I already have a plan when I wake up next day. The worst for me was figuring it all out on the same day, then getting side tracked…I need a plan (loose is ok :) )
    Social media is a pit for me. I’m avoiding it right now because it’s just doing me no good. Huge time waster & at end of day I’m feeling way more productive and accomplished without it.

    Not sure those were tips but, just wanted you to know you’re not alone :)

    As for this dish, looks awesome. I’m still slightly intimidated by tofu, but pan fried is my favorite. Good luck with WW, helps me every time!

    • Thanks Aggie! It sounds like you and I are on the same page with time management. I can’t survive without to-do lists but I might have too many of them. I’m so scatterbrained that I feel dependent on them. I spent much less time on social media today and felt twice as productive. It can be fun but in the end it’s only so helpful and then it just becomes a distraction.

  • Unfortunately, the inclusion of fish sauce in this recipe means that it is NOT a vegan dish. Please update your key words to reflect this mistake.

    Other than that error, this looks like a beautiful dish!