Tofu Vegetable Fried Rice

Browning the rice adds flavor to this veggie fried rice dish; so let sit another minute or two if needed after adding rice. Use gluten free tamari and seasonings to make gluten free. If you can’t find baked tofu, press extra firm tofu with heavy can, lined between layers of paper towels in fridge for at least two hours. Cube tofu; spray with non-stick spray, pepper and salt; bake 20-25 minutes at 400 degrees until crispy. Serve with steamed broccoli, veggie potstickers or edamame.

Tofu is the Perfect Protein for Vegetarian Dishes

For vegetarians and people that want to eat less meat, but are still looking for a delicious and healthy protein to add to their meals, tofu is the perfect option. This versatile ingredient can be used in a variety of dishes, from stir-fries to desserts, and is a good source of iron and calcium. Tofu is also low in calories and fat, making it a healthy choice for those watching their weight.


Tofu has been a staple in many Asian dishes for centuries, but it has only recently gained popularity in the Western world. Many people are put off by tofu because they find it bland and unappetizing. However, the trick with cooking tofu is to press it.

Pressing tofu removes all the water from it, which gives it a much firmer texture. It also allows the tofu to absorb flavors much better, so your dish will be more flavorful. When pressing tofu, you can either wrap it in a clean towel and use a heavy object to press it, or you can buy a tofu press.

If you’re worried about tofu not being cooked properly, don’t be. Tofu is very easy to cook and is actually quite versatile. You can fry it, bake it, add it to soups and stews, or even add it to this tofu vegetable fried rice.

Healthy Tofu Vegetable Fried Rice

Where to Find Tofu:

If you’re looking for tofu, your best bet is the grocery store. You’ll find it in the same aisle as the other meat substitutes, like tempeh and seitan.

Tofu comes in a variety of textures, from soft to extra firm. The softer varieties are good for dishes like smoothies and puddings, while the firmer ones work well in stir-fries and soups.

There are also different types of tofu, including fresh, frozen, and fermented. Fresh tofu has the highest water content and is most often used in salads or as a meat replacement in dishes like lasagna or chili. Frozen tofu has a spongy texture that works well in smoothies or soups. Fermented tofu is made by soaking beans in brine or water and then allowing them to ferment.

healthy tofu fried rice

The More Veggies the Better!

The great thing about this dish is all the yummy veggies in it. We included:

  • Yellow squash for a pop of color and a nutrient boost
  • Sweet onion for maximum flavor
  • Carrots and frozen peas for a hint of sweetness

Frozen peas are especially great in this recipe because they cook quickly and don’t need to be thawed first. Just add them in at the end and let them heat up with the rest of the ingredients.

The best part about this recipe is that it can be easily customized to your liking. Add in your favorite vegetables or spices to make it your own.

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Tofu Vegetable Fried Rice

Amanda Keefer
This Tofu Vegetable Fried Rice dish is the perfect meal for vegetarians or for a healthier dish for something different! Loaded with fresh veggies and flavor!
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Course Dairy Free
Servings 4
Calories 352 kcal


  • 1 tablespoon canola oil
  • 1 yellow squash diced
  • 1 sweet onion diced
  • 2 carrots diced
  • 2 cups cooked brown rice
  • 3 large eggs lightly beaten
  • 4 ounces baked tofu , cut into ¼” pieces
  • 3/4 cup frozen peas
  • 2 teaspoons ground ginger
  • 1/4 teaspoon pepper
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 3 tablespoons reduced-sodium soy sauce
  • 1/3 cup cashews


  • Heat oil in large skillet over medium heat. Add squash, onion, carrots and cook 4-5 minutes, stirring occasionally, or until veggies are soft.
  • Add cooked rice, stir and let sit 2 minutes to brown.
  • Mix veggies and rice; push to the sides to make hole in middle. Pour eggs into hole; let sit 1 minute to set. Working in sections, flip eggs over and let sit on other side for 1 minute. Chop eggs into pieces; mix well.
  • Add tofu and cook 1 minute. Add peas, seasonings, soy sauce and cook 2 minutes.
  • Remove from heat; top with cashews.


Calories: 352kcalCarbohydrates: 44gProtein: 15gFat: 14gSaturated Fat: 3gPolyunsaturated Fat: 4gMonounsaturated Fat: 7gTrans Fat: 0.03gCholesterol: 123mgSodium: 513mgPotassium: 648mgFiber: 6gSugar: 9gVitamin A: 5581IUVitamin C: 25mgCalcium: 115mgIron: 3mg
Keyword dinner recipes, easy dinner, easy dinner ideas, stir fry, tofu, veggies
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Crispy Baked Tofu with Ginger Soy Sauce

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