Nut-Free Tofu Fried Rice
Savor the irresistible flavors of Nut-Free Tofu Fried Rice, a quick and wholesome dish perfect for busy weeknights or meal prep. This delightful recipe elevates classic fried rice with golden, crispy crumbles of extra-firm tofu, a colorful medley of frozen mixed vegetables, and the fragrant blend of garlic, ginger, and green onion. Seasoned with soy sauce and toasted sesame oil, it's a flavorful, nut-free option that’s easily adaptable for gluten-free or vegan diets. Ready in just 35 minutes, this one-pan wonder is loaded with protein, veggies, and warm spices that make every bite satisfying. Whether you’re using leftover rice or freshly cooked grains, this recipe guarantees a healthy, comforting, and allergy-friendly meal your whole family will love.
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Recipe Information
Ingredients
- 14 ounces extra-firm tofu
- 3 cups cooked white or brown rice
- 1.5 cups frozen mixed vegetables (peas, carrots, corn, green beans)
- 3 tablespoons soy sauce (use a low-sodium, gluten-free version if needed)
- 1 tablespoon toasted sesame oil
- 2 tablespoons neutral oil (such as avocado or vegetable oil)
- 4 green onions (thinly sliced, green and white parts separated)
- 3 cloves garlic (minced)
- 1 teaspoon ginger (minced)
- 2 eggs (optional for non-vegan version)
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Drain and press the tofu for 10-15 minutes to remove excess moisture. Once pressed, crumble the tofu into small pieces, resembling scrambled eggs.
If using leftover rice, break up any clumps to ensure it is loose and separates easily.
Heat 1 tablespoon of neutral oil in a large non-stick skillet or wok over medium-high heat. Once hot, add the crumbled tofu. Stir-fry for 5-7 minutes until golden and slightly crispy. Remove from the skillet and set aside.
In the same skillet, add the remaining neutral oil. Add the white part of the green onions, garlic, and ginger. Sauté for 1-2 minutes until fragrant.
Add the frozen mixed vegetables to the skillet. Stir-fry for 3-4 minutes, allowing the vegetables to thaw and cook through.
If using eggs, push the vegetables to one side of the skillet. Crack the eggs into the empty space and scramble them until fully cooked before mixing them with the vegetables.
Add the cooked rice to the skillet, breaking up any remaining clumps as you stir. Mix well to combine the rice with the vegetables and aromatics.
Drizzle the soy sauce and sesame oil over the rice mixture, stirring to coat the rice evenly. Add the cooked tofu back to the skillet and mix well.
Season with salt and black pepper, adjusting to taste. Continue to stir-fry for another 2-3 minutes until everything is heated through.
Remove the skillet from heat. Garnish with the sliced green parts of the green onions and serve immediately. Enjoy your delicious nut-free tofu fried rice!
Nutrition Facts
Calories |
2172 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 87.1 g | 112% | |
| Saturated Fat | 14.9 g | 74% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 372 mg | 124% | |
| Sodium | 2990 mg | 130% | |
| Total Carbohydrate | 244.9 g | 89% | |
| Dietary Fiber | 26.1 g | 93% | |
| Total Sugars | 21.2 g | ||
| Protein | 102.8 g | 206% | |
| Vitamin D | 2.1 mcg | 10% | |
| Calcium | 2963 mg | 228% | |
| Iron | 24.9 mg | 138% | |
| Potassium | 2268 mg | 48% | |
*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.
