Tofu Fried Rice Protein

Name: Tofu Fried Rice Protein
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 4 servings
Ingredients: 2 cups cooked jasmine rice (preferably day-old); 1 block (14 oz) firm tofu, pressed and diced; 1 cup mixed vegetables (carrots, peas, corn); 3 green onions, chopped; 2 garlic cloves, minced; 3 tablespoons soy sauce; 1 tablespoon sesame oil; Salt and pepper to taste; 1 tablespoon vegetable oil for frying

Highlighted under: Simple Meal Recipes

I love whipping up this Tofu Fried Rice Protein when I'm in the mood for a quick and nutritious meal. It's a vibrant, satisfying dish that not only fills my stomach but also boosts my protein intake thanks to the tofu and veggies. I appreciate how the rice soaks up the flavors, while the colorful vegetables add crunch and nutrition. This dish has quickly become a favorite in my kitchen, proving that healthy eating can be delicious and hassle-free.

Created by

Emily

Last updated on 2026-02-23T13:58:18.845Z

As I experimented with my vegetable stir-fry recipes, I stumbled upon the idea of using tofu in fried rice. The texture of the tofu adds a wonderful bite, and it absorbs the seasonings beautifully. I found that pressing the tofu before cooking enhances its flavor and keeps it from becoming mushy during the frying process. The combination of spices brings a delightful warmth to the dish.

After multiple attempts, I settled on the perfect blend of vegetables and soy sauce that really makes the dish pop. Using day-old rice is my secret for achieving that ideal texture, so I always prepare extra rice after meals for this purpose. Tofu Fried Rice Protein has now become a go-to recipe that I can whip up whenever I need a hearty meal.

Why You'll Love This Recipe
Protein-packed tofu for a healthy boost
Bursting with fresh vegetables and vibrant colors
Quick to prepare, perfect for busy weeknights

Cooking Rice to Perfection

Using day-old jasmine rice is key to achieving the perfect texture in this Tofu Fried Rice. The grains dry out in the fridge, making them less sticky and ensuring they fry evenly. However, if you don't have leftover rice, you can cook fresh rice and spread it out on a baking sheet to cool for about 30 minutes. This helps prevent clumping and allows each grain to remain distinct when frying.

When using fresh rice, aim for the right water-to-rice ratio: typically, 1 cup of jasmine rice to 1.5 cups of water. Cooking the rice with a splash of vegetable oil can also add richness. Once cooked, let it rest off the heat, covered, to ensure it steams through completely for the best foundation in your fried rice recipe.

Mastering Tofu Texture

Achieving the ideal tofu texture is crucial in this recipe. Make sure to press the tofu to remove excess moisture; wrap it in a clean kitchen towel and place a heavy object on top for about 15-20 minutes. This step allows the tofu to fry up crispy instead of steaming in the pan, giving it a delightful golden exterior and a firm interior that contrasts beautifully with the softness of the rice.

When frying the tofu, it's best to use medium-high heat and not overcrowd the skillet. This ensures that each piece gets golden brown and crispy rather than steaming. If you're frying a larger batch, consider doing it in batches to maintain the skillet's temperature and allow for even browning.

Serving and Storage Tips

This Tofu Fried Rice is flexible; feel free to customize it with seasonal veggies like bell peppers or bok choy. For an extra protein kick, add scrambled eggs or edamame. Serving it with a side of pickled vegetables can add a delightful tang, balancing the flavors in the dish. Additionally, drizzle some sriracha or chili oil for those who enjoy a spicy touch.

Leftovers can be stored in an airtight container in the fridge for up to three days. To reheat, use a skillet over medium heat with a splash of oil to revive the texture, avoiding a soggy result. You can also freeze individual portions; it freezes well for up to a month. Just make sure to cool it completely before transferring to freezer-safe bags.

Ingredients

Gather these ingredients to create a delicious Tofu Fried Rice Protein.

Ingredients

2 cups cooked jasmine rice (preferably day-old)
1 block (14 oz) firm tofu, pressed and diced
1 cup mixed vegetables (carrots, peas, corn)
3 green onions, chopped
2 garlic cloves, minced
3 tablespoons soy sauce
1 tablespoon sesame oil
Salt and pepper to taste
1 tablespoon vegetable oil for frying

Make sure all ingredients are prepped and ready for a quick cooking experience!

Instructions

Follow these steps for perfectly cooked Tofu Fried Rice Protein!

Heat the Oil

In a large skillet or wok, heat vegetable oil over medium-high heat.

Cook the Tofu

Add the diced tofu and fry until golden and crispy on all sides, about 6-8 minutes. Remove from the skillet and set aside.

Sauté the Vegetables

In the same skillet, add sesame oil. Add garlic and sauté for about 30 seconds until fragrant, then toss in the mixed vegetables and cook until tender, around 3-5 minutes.

Combine Everything

Add the cooked rice and fried tofu back into the skillet. Pour in the soy sauce and mix everything well, frying for an additional 3-5 minutes.

Serve

Garnish with chopped green onions, and season with salt and pepper to taste. Serve hot and enjoy!

Enjoy your homemade Tofu Fried Rice Protein!

Pro Tips

For the best flavor, ensure your rice is cold and a day old
this prevents it from becoming mushy.

Recipe Variations

Feel free to experiment with different protein sources in this fried rice recipe. If you're looking for a complete plant-based meal, consider adding tempeh or chickpeas alongside the tofu. Both options add unique flavors and textures that complement the dish wonderfully, while also providing a boost of protein.

For a more traditional flavor, swap out half of the soy sauce for oyster sauce or use tamari for a gluten-free alternative. You can also enhance the dish by adding a teaspoon of ginger or a splash of rice vinegar for a refreshing zing.

Troubleshooting Common Issues

A common issue with fried rice is ending up with a mushy consistency. This often happens when the rice is too wet or if the heat isn't high enough. To avoid this, ensure your rice is cold and dry, and use high heat when frying to get that sought-after fried texture.

If your tofu isn't getting crispy, there might be too much moisture or the temperature may be too low. Always make sure it's well-pressed and consider using a non-stick skillet to allow for easy flipping without it sticking and falling apart.

Nutritional Benefits

This Tofu Fried Rice is not only satisfying but also packed with nutritional benefits. Tofu is a fantastic source of plant-based protein and provides essential amino acids. Coupled with mixed vegetables, you're also getting a variety of vitamins and minerals, contributing to a balanced meal.

Additionally, sesame oil offers healthy fats that are beneficial for heart health. Incorporating a mix of colorful vegetables ensures you're getting diverse nutrients that keep both your body and palate happy.

Questions About Recipes

→ Can I use other types of rice?

Yes, you can use brown rice or basmati rice if you prefer, but cooking times may vary.

→ Is this recipe gluten-free?

You can make it gluten-free by using tamari instead of soy sauce.

→ Can I add different vegetables?

Absolutely! Feel free to add bell peppers, broccoli, or any of your favorite veggies.

→ How can I make this dish spicier?

Add chili sauce or red pepper flakes to the mix for a kick.