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Pineapple tofu stir fry on three plates. Forks, limes and sesame seeds on sides.

Pineapple Tofu Stir Fry

  • Author: Caitlin Rule
  • Prep Time: 15 minutes
  • Cook Time: 25 minutes
  • Total Time: 40 minutes
  • Yield: 4-6 serves 1x
  • Category: Dinner, lunch, meal-prep
  • Method: Stovetop
  • Cuisine: American


This no added sugar pineapple tofu stir fry is a delicious plant-based dinner that comes together in about 35 minutes. Filled with crispy tofu, pineapple chunks and veggies, and the sauce is naturally sweetened with pineapple juice


  • 1 tablespoon sesame oil
  • 400g/ 14 oz firm tofu, cubed
  • 2 tablespoons tapioca flour
  • Salt pepper 
  • 4 spring onions, sliced
  • 1 red capsicum, diced
  • 1 yellow capsicum, diced
  • 1 head broccoli, chopped into small florets
  • 15 oz/ 432g can pineapple chunks (in juice)
  • 1/4 cup roasted cashew nuts (optional)
  • Sesame seeds 


  • 1/2 cup pineapple juice (reserved from can)
  • 2 tablespoons rice wine vinegar
  • 1/3 cup tamari soy sauce
  • 3 tablespoons hoisin sauce
  • 1 tbsp minced garlic
  • 1/2 teaspoon ground ginger
  • 2 tablespoons tapioca flour


  1. In a large bowl, sorinkle the tapioca, salt and pepper over the tofu and gently toss together with your hands until each piece is coated.
  2. In a large pan, heat 1/2 tbsp sesame oil. Add coated tofu and cook for 7-8 minutes, flipping halfway. It should be nice and golden, remove it from the pan
  3. In the same pan, add remaining sesame oil and the spring onions, capsicum, and broccoli. Let cook for another 7-8 minutes or until they begin to soften.
  4. Meanwhile, make sauce by whisking together all sauce ingredients in a mixing bowl.
  5. When the veggies are ready, add the tofu back to pan, along with the sauce, cashews and pineapple chunks.
  6. Let all of this cook over medium heat for 5-6 minutes or until the sauce has thickened.
  7. Serve and enjoy!