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Hello! I’m Anjali. I’m a board certified health coach, author, wife, mom and food lover from the SF Bay area (now living in Seattle, WA!); with a passion for delicious food and a desire to make healthy eating easy, tasty and fun! Learn more about me here and stay for a while!

Anjali Shah

Tofu Fried Rice (Healthy, Vegan)

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Vegan Tofu Fried Rice is super satisfying, healthy and flavorful. It’s packed with nutrients, and it’s a one-pot meal that can be thrown together in around 20 minutes! Family-friendly and kid-approved!

vegan tofu fried rice with vegetables, served on a white plate

Whether you eat vegan all the time or just do meatless Monday once in a while, this vegan tofu fried rice is a winner. It’s so tasty, hearty, and perfectly spiced. You can eat it as a one pot meal, or serve it with any of your other favorite Asian dishes. 

Plus, preparing fried rice at home will save you money, and it’s much healthier than anything you can pick up for take out. Adding a little bit of curry sauce takes it to a whole new level of food heaven too!

Latest Recipe Video!

Why You’ll Love This Tofu Fried Rice

This vegetable fried rice is…

  • Flavorful
  • Mildly spiced
  • Super satisfying
  • Healthy
  • Hearty
  • Packed with Veggies and Tofu!

Tools and Equipment You’ll Need

How to Make Vegan Fried Rice

Recipe Ingredients and Notes

tofu fried rice ingredients
  • Rice: You obviously can’t make a healthy fried rice without rice! Choose brown rice for this recipe, it adds a great texture and nutty flavor, along with being much healthier for you!
  • Tofu: Extra firm tofu is the way to go here! I recommend pressing your tofu before cutting it into cubes.
  • Veggies: The possibilities are endless — you can add any veggies you want to this vegan fried rice! I chose peas, carrots, edamame, corn, and bell peppers.
  • Spices and Sauces: Soy sauce and curry sauce were my go-tos – to give this brown fried rice tons of flavor without a lot of effort!

Step by Step Instructions

Step 1: Heat 1 tablespoon of oil in a wok or large skillet until very hot (over medium high heat). Add your tofu cubes and pan fry until golden brown on each side. Remove the tofu from the pan and transfer to a plate. Add 1 tsp olive oil to the pan and add the garlic, red pepper, onion, and ginger and cook, stirring, until softened and aromatic, about 2 to 3 minutes. 

peppers and onions cooking in a pan

Step 2: Add the rice, edamame, corn, carrots, peas, and tofu and cook, stirring, until heated through, about 5 minutes. 

tofu and vegetables added to pan

Step 3: Add the soy sauce and incorporate it thoroughly. 

tofu added to pan

Step 4: When cooking is almost complete, add the Thai Red Curry Sauce and warm through.

sauce added to pan

Step 5: Serve the brown fried rice warm, topped with sliced green onions.

vegan tofu fried rice with vegetables, served on a white plate

What Makes This Fried Rice Healthy?

  • Nutrient-Rich: This vegan fried rice is an excellent source for potassium, vitamin C, folate, iron, and more. 
  • Low Calorie: If you eat fried rice at a take out restaurant, you will find it’s LOADED with tons of calories and unhealthy fats. This healthy fried rice recipe only has 240 calories per serving and is packed with good-for-you ingredients. 
  • Whole Grains: Replacing the white rice with brown rice in this recipe gives you a healthy dose of whole grains and fiber.

Will Kids Enjoy This Tofu Fried Rice?

One thing is for sure…kids LOVE rice. They truly can’t resist it. You can actually feel great about your kiddo munching on this vegan fried rice with tofu too. Some kids may want to pick out the peas or maybe even the carrots, but most of them aren’t afraid to clean their plates and ask for more. 

One of the biggest keys to getting your kids to eat healthily is to add veggies to their favorite dishes; then they will slowly become accustomed to the textures and flavors. 

vegan tofu fried rice with vegetables, served on a white plate

Recipe FAQs

Can I Swap The Rice for Quinoa?

Oh yes! Using quinoa is a wonderful substitute for rice. We love using brown rice because we truly love how great it tastes in this healthy fried rice. However, quinoa would also taste fabulous and have a similar texture. Just follow the recipe as directed and swap the rice for quinoa. 

Is It Okay To Use Cauliflower Rice?

Absolutely! Cauliflower rice is super healthy, and has the added benefit of being both low carb and low calorie. Cauliflower is a great way to get a boost of vitamin C and folate as well. It would work great in this dish!

Is precooked rice better for fried rice?

Typically yes – day-old (or pre-cooked) rice works really well in this recipe since the pre-cooked rice tends to be a bit firmer, and holds up better when tossed with the sauces and vegetables.

How to Store and Keep

To Store: Let the vegetable fried rice cool completely. Then Transfer to an airtight container and place in the fridge. It will keep for 4 days in the fridge.

To Freeze: Once cooled, transfer to a freezer safe, airtight container and place in the freezer. It will keep for up to 3 months.

To Reheat: Thaw in the refrigerator overnight, or at room temperature for 1-2 hours. Add the rice to a hot skillet and stir to reheat. If the rice has completely dried out, add 1-2 tablespoons of water while cooking.

Top Tips For Making Fried Rice with Tofu

  • Don’t start cooking until the pan is very hot. This will allow the ingredients to cook properly and give you the best texture too. 
  • Press your tofu before pan frying it!
  • Feel free to add an extra drizzle or two of soy sauce right before serving. Yum!
  • You can use leftover rice or freshly cooked rice. Both offer great textures and flavors. 
  • Feel free to make as many ingredient substitutions as you like – this recipe is very flexible!
vegan tofu fried rice with vegetables, served on a white plate

Check Out These Other Vegan Recipes!

If you have tried this Vegan Tofu Fried Rice or any other recipe on my blog, then please rate it and let me know how it turned out in the comments below! You can also FOLLOW ME on FACEBOOK, TWITTER, INSTAGRAM, and PINTEREST to see more delicious, healthy, family friendly food!

vegan tofu fried rice with vegetables, served on a white plate
Print Recipe
5 from 5 votes

Vegan Tofu Fried Rice

Vegan Tofu Fried Rice is super satisfying, healthy and flavorful. It's packed with nutrients, and it’s a one-pot meal that can be thrown together in around 20 minutes! Family-friendly and kid-approved!
Prep Time5 mins
Cook Time15 mins
Total Time20 mins
Course: Main Course, Side Dish
Cuisine: Asian, Vegan
Servings: 6 servings
Calories: 262kcal
Author: Anjali Shah

Ingredients

  • 1 tbsp  extra virgin olive oil
  • 3 cloves garlic, minced
  • 1 tbsp  minced ginger
  • ½ red onion, diced
  • 4 cups leftover cooked brown rice
  • 1 cup red pepper, diced
  • cup frozen peas
  • ¼ cup shredded carrots
  • ¾ cup cooked, shelled edamame
  • ½ cup fresh or frozen corn
  • 6 ounces firm tofu cut into 1/4-inch cubes 
  • 3 tbsp  low-sodium soy sauce
  • 2-3 tbsp  Thai Red Curry Sauce Or coconut milk + 1 tsp curry powder
  • cup sliced green onion for topping

Instructions

  • Heat 1 tablespoon of oil in a wok or large skillet until very hot (over medium high heat). Add your tofu cubes and pan fry until golden brown on each side. Remove the tofu from the pan and transfer to a plate.
  • Add 1 tsp olive oil to the pan and add the garlic, red pepper, onion, and ginger and cook, stirring, until softened and aromatic, about 2 to 3 minutes. 
  • Add the rice, edamame, corn, carrots, peas and tofu and cook, stirring, until heated through, about 5 minutes.
  • Add the soy sauce and incorporate thoroughly
  • When cooking is almost complete, add the Thai Red Curry Sauce and top with green onion. 

Video

https://youtu.be/drjIDiENnNk

Notes

Top Tips For Making Vegan Tofu Fried Rice
  • Don’t start cooking until the pan is very hot. This will allow the ingredients to cook properly and give you the best texture too. 
  • Press your tofu before pan frying it!
  • Feel free to add an extra drizzle or two of soy sauce right before serving. Yum!
  • You can use leftover rice or freshly cooked rice. Both offer great textures and flavors. 
  • Feel free to make as many ingredient substitutions as you like – this recipe is very flexible!

Nutrition

Calories: 262kcal | Carbohydrates: 41g | Protein: 9g | Fat: 7g | Saturated Fat: 2g | Trans Fat: 1g | Sodium: 260mg | Potassium: 344mg | Fiber: 5g | Sugar: 3g

Posted In…

Asian Recipes ·

Add some international flair to your meals! Skip the take-out and try making a healthy version of fried rice or an easy, comforting Thai chickpea curry.

Get inspired by global cuisine with flavors from Japan, China, Thailand, and more!

37 responses to “Tofu Fried Rice (Healthy, Vegan)”

  1. I’ve stumbled upon this recipe because I’ve been looking for a new way to enjoy tofu. And this is EXACTLY what I need right now!5 stars

  2. We all love fried rice here. I love making it at home because it saves a lot of money. Yours looks great, and very colorful.5 stars

  3. I’m always on the lookout for more ways to use tofu. I love how simple this recipe is — will try it this weekend!5 stars

    • This would work great with quinoa Kathryn! Just follow the recipe exactly the same way you would for rice and it should turn out well.

  4. I also love fried rice but I’m trying to stay away from it now because it is fatty, which is why I’m really glad that there is a way I can enjoy it without having to worry about my health. That veggie rice looks so yummy I can almost taste it, I am writing that recipe down and I would try my best to make it on my own. I prepare my own meals now since I’ve decided to make healthier food choices. I haven’t had rice for a week now and you can only imagine how much I’ve been craving for it but I’ve been trying so hard to resist. Good thing I found this post, now I can satisfy my craving without sacrificing my health. Thank you so much for sharing this.

    Regards,
    Sam

  5. I love fried rice, specially in the morning.. My mama always cook fried rice and the whole family would be so happy.

  6. I first had veg fried rice during my trip to India! It is regarded as a delicious and spicy lunch dish and is phenomenal in taste. I think I cannot forget the taste; mind blowing, rich and exotic. This sounds similar, thank you so much for sharing information 🙂 I am going to try this for sure and thanks for acknowledging the fat/calorie count!

    • Oh nice!! Veg fried rice in India is absolutely delicious. I’m sure you’ll love this recipe Anna, keep me posted on how it turns out!

  7. OMG! I love this dish! My mom swaps the soy sauce for tomato sauce and it become a more Mexican-inspired saucy style….try it it’s delicious!

    • Oh nice!! Love the idea of swapping out the soy sauce too — I can see it becoming more Mexican inspired with tomato sauce. I’ll have to try that next time!

  8. I made this over the weekend and it turned out really awesome. I added a pinch of sugar and made it taste really good! Thanks Anjali

    • Awesome!! That’s so great! And what an interesting idea to add a pinch of sugar – I’ll have to try that next time! 🙂

    • I love edamame – it’s a great source of protein and fiber 🙂 You can use it in other meals too – it’s great on salads and in stir frys. Let me know if you try it and how you like it!

  9. mmmm – I like the look of that and a great way to sneak some tofu in the meal for my meat-loving husband!

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