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Easy High Protein Crispy Tofu Fried Rice

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A quick and easy fried rice recipe featuring crispy tofu for a high-protein, wholesome meal that’s perfect for busy weeknights or meal prep.

Ingredients

Scale
  • 14 oz (400g) firm or extra-firm tofu, pressed and cut into cubes
  • 2 tbsp cornstarch or arrowroot powder
  • 2 tbsp vegetable or canola oil
  • Pinch of salt and pepper
  • 3 cups cooked jasmine or basmati rice, preferably day-old and chilled
  • 1 cup mixed vegetables (peas, carrots, bell peppers, or frozen stir-fry mix)
  • 3 cloves garlic, minced
  • 1 small onion, finely chopped
  • 2 large eggs, lightly beaten (optional, omit for vegan)
  • 3 tbsp soy sauce or tamari (low sodium if preferred)
  • 1 tbsp toasted sesame oil
  • 2 green onions, sliced
  • 1 tsp freshly grated ginger (optional)
  • Freshly ground black pepper to taste

Instructions

  1. Press the tofu by wrapping it in paper towels or a clean kitchen towel and placing a heavy object on top for at least 20 minutes to remove excess moisture.
  2. Cut the pressed tofu into 1-inch cubes and toss gently with cornstarch, salt, and pepper until evenly coated.
  3. Heat vegetable oil in a large skillet or wok over medium-high heat. Add tofu cubes in a single layer and fry for 3-4 minutes per side until golden and crispy. Remove tofu and drain on paper towels.
  4. In the same skillet, sauté chopped onions, minced garlic, and grated ginger over medium heat for 2-3 minutes until fragrant and translucent.
  5. Add mixed vegetables and cook for 3-4 minutes until tender but still vibrant.
  6. Push vegetables to one side and scramble the beaten eggs in the cleared space until just set, about 1-2 minutes (optional).
  7. Add chilled rice to the skillet, breaking apart any clumps. Stir together with vegetables and eggs.
  8. Pour in soy sauce and toasted sesame oil. Toss and stir for 3-4 minutes, allowing rice to fry and absorb flavors.
  9. Gently fold in crispy tofu cubes and sliced green onions. Cook for another 1-2 minutes to warm through.
  10. Season with freshly ground black pepper and additional soy sauce if needed. Serve immediately.

Notes

Press tofu well to remove moisture for crispiness. Use day-old rice for best texture or cool freshly cooked rice on a tray before frying. Fry tofu in batches to avoid overcrowding. Reheat leftovers gently in a skillet to maintain tofu crispiness.

Nutrition

Keywords: crispy tofu, fried rice, high protein, vegan, vegetarian, healthy meals, quick dinner, plant-based protein

Find it online: https://atomicbite.com/easy-high-protein-crispy-tofu-fried-rice-recipe-for-perfect-healthy-meals/