Blog, Nutrition Blog, Recipes

Tofu Fried Rice Vegetarian Dinner Recipe


Dinner, Main

Prep Time

15-20 min

Cook Time

25-30 min




3 Servings

Tofu Fried Rice (Vegetarian) 

Tofu Fried Rice


  • 200g Extra Firm Tofu (drained & pressed)
  • 1/2 Cup Dry Basmati Rice (1.5 Cups Cooked)
  • 1 Red Bell Pepper, Diced
  • 1 Cup of Broccoli, Chopped
  • 1 Carrot, Diced
  • 1 Cup of Snow Peas
  • 3 Spears of Asparagus, Chopped
  • 1 Green Onions, Chopped
  • 1 Tbsp. Ginger, Minced
  • 3 Garlic Cloves, Minced
  • 2 Tbsp. Canola Oil
  • 1 Tbsp. Toasted Sesame Oil
  • 1 Egg
  • 1/3 Cup Liquid Egg Whites
  • 1 Tbsp. Sriracha Sauce
  • 1/4 Cup Low Sodium Tamari (or Soy Sauce)
  • Salt & Pepper to Taste


Cook your rice according to the package (about 15 minutes). Next, press your tofu. Slice your tofu into slices and lay slices over a towel and place another towel on top. Place a cutting board over the towels and gently press to help squeeze the moisture out of the tofu. The drier it is, the better it will crisp up. (You can also use a tofu press). Be careful not to press too hard though as you don’t want it to crumble. Add your sesame oil to a large non-stick pan or over medium-high heat and fry. Fry tofu slices for about 5-6 minutes – sprinkle a little salt & pepper + add in any spices that you may enjoy. Flip halfway through. Remove tofu to a plate and set aside. Once cooled, chop into squares. Next, add your remaining oil to the same pan and add in your veggies. Stir for about 5 minutes. Add your garlic and ginger and cook for another minute. Then add in your tamari, sriracha, cooked rice, egg and egg whites. Cooking for another few minutes, and then finally adding your tofu back in.


400 Calories

Enjoy 1/3 of serving for 1 portion.

408 Calories, 37.9g Carbs, 20.7g Protein, 19g Fat, 1179mg Sodium, 4.4g Fiber, 4.5g Sugar


Lower Carb: To make your Tofu Fried Rice in carbs, swap out the rice for cauliflower rice instead!

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