Gluten-Free Tofu Fried Rice
Transform your weeknight dinner routine with this vibrant, Gluten-Free Tofu Fried Rice, a hearty and healthy take on a classic favorite. Packed with protein-rich crumbled tofu, nutrient-dense veggies like carrots and peas, and perfectly seasoned with gluten-free tamari and sesame oil, this dish offers big flavor in just 30 minutes. The rice is stir-fried to perfection with aromatic garlic, fresh ginger, and optional scrambled eggs for added richness, delivering a crave-worthy balance of textures and tastes. Easy to customize and ideal for meal prep, this recipe appeals to gluten-free, vegetarian, and vegan diets alike. Garnish with green onions and sesame seeds for a fresh finishing touch and enjoy a quick, wholesome meal that rivals any take-out option!
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Recipe Information
Ingredients
- 14 oz Firm tofu
- 3 cups Cooked and cooled white or brown rice
- 2 medium Carrots
- 1 cup Frozen peas
- 4 stalks Green onions
- 3 tbsp Gluten-free tamari (or coconut aminos)
- 1 tbsp Sesame oil
- 2 tbsp Neutral oil (e.g., avocado or vegetable oil)
- 3 cloves Garlic cloves, minced
- 1 tsp Fresh ginger, minced
- 2 large Eggs (optional for non-vegan version)
- 0.5 tsp Salt
- 0.25 tsp Black pepper
- 1 tsp Sesame seeds (optional, for garnish)
Instructions
Press the tofu to remove excess water. Wrap it in a clean towel, place it on a plate, and press with a heavy object for at least 10 minutes. Once pressed, crumble the tofu into small pieces and set aside.
Prepare the vegetables by dicing the carrots into small cubes and chopping the green onions (separating the white and green parts). If the rice is not cooked and cooled, prepare that beforehand.
In a large skillet or wok, heat 1 tablespoon of neutral oil over medium heat. Add the crumbled tofu and cook for 5–7 minutes until browned and slightly crispy. Remove from the skillet and set aside.
Add another tablespoon of neutral oil to the same skillet. Add the minced garlic, ginger, diced carrots, and the white parts of the green onions. Stir-fry for 3–4 minutes until the carrots soften slightly.
Push the vegetables to the side of the skillet and, if using eggs, crack them into the empty space. Scramble the eggs until cooked through, then mix them with the vegetables. If not using eggs, skip this step.
Add the cooked and cooled rice to the skillet. Stir well to combine and break up any clumps of rice.
Drizzle the gluten-free tamari and sesame oil over the rice. Add the frozen peas, crispy tofu, salt, and black pepper. Stir-fry everything together for 3–4 minutes until heated through and well combined.
Taste and adjust seasoning with more tamari or salt if needed.
Remove from heat and garnish with the green parts of the green onions and sesame seeds if desired. Serve hot and enjoy!
Nutrition Facts
Calories |
487 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.2 g | 29% | |
| Saturated Fat | 3.9 g | 19% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 93 mg | 31% | |
| Sodium | 544 mg | 24% | |
| Total Carbohydrate | 48.0 g | 17% | |
| Dietary Fiber | 7.1 g | 25% | |
| Total Sugars | 5.3 g | ||
| Protein | 25.1 g | 50% | |
| Vitamin D | 0.5 mcg | 3% | |
| Calcium | 748 mg | 58% | |
| Iron | 4.9 mg | 27% | |
| Potassium | 613 mg | 13% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
