Deliciously Healthy Tofu Fried Rice Recipe: A Flavorful Twist on a Classic Dish

Are you looking for a tasty and nutritious alternative to traditional fried rice? Then, look no further! Our tofu fried rice recipe is not only a delicious twist on the classic dish but also a wholesome and satisfying option for those seeking a plant-based meal. Packed with protein, vegetables, and the perfect blend of seasonings, this healthy recipe is sure to become a favorite in your kitchen. Here’s a simple and delicious recipe for tofu fried rice.

tofu fried rice recipe

Ingredients You Will Need

1. Tofu:

  • Firm tofu, pressed and cubed
  • A great source of plant-based protein, tofu adds a hearty texture to the fried rice.

2. Brown Rice:

  • Cooked and cooled brown rice
  • A healthier alternative to white rice, brown rice provides a nutty flavor and extra fiber.

3. Vegetables:

  • Colorful mix of veggies (e.g., carrots, peas, bell peppers, and corn)
  • Packed with vitamins and minerals, the vegetables add freshness and vibrant colors to the dish.

4. Aromatics:

  • Garlic and ginger, finely minced
  • These aromatic ingredients enhance the overall flavor profile of the fried rice.

5. Soy Sauce:

  • Low-sodium soy sauce
  • Adds a savory umami flavor while keeping the dish relatively low in sodium.

6. Sesame Oil:

  • Toasted sesame oil
  • Drizzle this at the end for a burst of nutty aroma and flavor.

7. Green Onions:

  • Sliced green onions for garnish
  • Adds a mild onion flavor and a pop of color to the finished dish.

Instructions: Instructions: How to Make Tofu Fried Rice Recipe

1. Prepare Ingredients:

Press tofu to remove excess water and cut it into bite-sized cubes.

Cook brown rice according to package instructions and let it cool.

2. Stir-Fry Tofu:

Heat a wok or large skillet over medium-high heat.

Add a small amount of oil and stir-fry tofu until golden brown. Set aside.

3. Sauté Aromatics:

In the same wok, add a bit more oil and sauté minced garlic and ginger until fragrant.

4. Add Vegetables:

Toss in the mixed vegetables and stir-fry until they are tender-crisp.

5. Combine Tofu and Rice:

Add the cooked tofu and cooled brown rice to the wok, stirring gently to combine.

6. Season with Soy Sauce:

Pour in low-sodium soy sauce, ensuring an even distribution of flavors.

7. Finish with Sesame Oil:

Drizzle toasted sesame oil over the dish, giving it a final toss for that delightful nutty aroma.

8. Garnish and Serve:

Garnish with sliced green onions and serve hot.

Benefits of Fried Rice Recipe with Tofu

Protein-Packed: Tofu provides a substantial source of plant-based protein, making this fried rice a satisfying meal.

Nutrient-Rich Veggies: The colorful mix of vegetables adds vitamins, minerals, and antioxidants to support overall health.

Fiber-Filled Brown Rice: Choosing brown rice over white increases fiber intake, promoting digestive health.

Low-Sodium Option: By using low-sodium soy sauce, this recipe maintains a balanced flavor profile while keeping sodium levels in check.


Upgrade your dinner routine with this delightful tofu fried rice recipe that combines rich flavors, essential nutrients, and a satisfying texture. Perfect for vegetarians, vegans, or anyone looking to add a nutritious and delicious dish to their repertoire. Give it a try and enjoy a wholesome twist on a classic favorite!