Looking for a satisfying, healthy one pan dinner? This crumbled tofu fried rice is packed with veggies (use what you’ve got!) and plant-based protein…the whole family will love it.

black bowls with broccoli tofu fried rice
Fresh or frozen veg, leftover or fresh rice…make this easy fried rice your own!

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Fried rice is high on my list of no fail comfort food dinners. It’s got those all important carbs but/and/also, it’s pretty easy to turn it into a nourishing one pan dinner without losing that comfort vibe.

Plus, if you’ve got leftover rice on hand, this whole thing comes together in about 20 minutes without too much chopping and no marinating. Because nights you crave comfort but/and/also don’t want to effort are to be embraced. This dietitian considers a quick home cooked meal a win, every single time.

I adapted this vegan fried rice recipe from the one in Plant Magic, my cookbook, with just a couple of changes because honestly, one of the best things about fried rice is how flexible it is. Use what you’ve got on hand! Live your life!

Of course, this isn’t a completely authentic fried rice recipe – vegan adaptations rarely are – as there is no meat, no egg and I’ve chosen ingredients that are easily available in a regular supermarket. I also designed the recipe for a nonstick skillet, but if you have a wok go for it.

This crumbled tofu fried rice works so well on its own for an easy weeknight dinner – each serving has about 20g protein and 5g of fiber when made with white Jasmine rice – but you could also serve it as part of a dinner spread with some quick sauteed kale or bok choy and my snap pea salad for extra veggies.

A couple of tips and tricks to help you make this tofu fried rice your own

Something I love in a good fried rice is that it’s well seasoned, but not drowning in sauce, which is more true to the original. Each ingredient shines on its own. You can totally sauce it up a bit more at the table if you like.

bowls of chopped broccoli, jasmine rice, frozen peas, a block of tofu and sauces
I am using leftover long grain Jasmine rice because that’s what I use at home but you could absolutely use whatever you have on hand.

Low FODMAP? Ditch the garlic and use only the green onion tops…I’ve got all the subs in the recipe so you can make this gluten free or Low FODMAP as needed.

hand slicing green onion on cutting board with knife
The most important part of this recipe? Get all your ingredients prepped and ready to go before you cook.
stirring soy and chili sauce with a wooden spoon in glass jar
It comes together quickly and you don’t want to be scrambling or burn your rice!
hand crumbling tofu into nonstick skillet
Crumbling the tofu gives it more of that tender, chewy texture reminiscent of egg.
pouring bowl of chopped broccoli into skillet with frozen peas and crumbled tofu
Feel free to use frozen broccoli to save time!

No leftover rice? No problem! Just start by cooking up your favourite rice, according to package directions, while you prep all the ingredients and it won’t take you too much longer.

hand pouring sauce into skillet with rice, tofu and broccoli
If you can find it, chili bean paste – doubanjiang – is so delicious but chili garlic sauce works just fine.
skillet with tofu fried rice with broccoli and peas and a black spatula
Serving as a side dish? You’ll get 6-8 servings.

More yummy dinner recipes with tofu:

black bowls with broccoli tofu fried rice

Crumbled Tofu Fried Rice with Broccoli and Peas

4 main dish servings
Prep Time: 10 minutes
Cook Time: 12 minutes
Total Time: 22 minutes
Looking for a satisfying, healthy one pan dinner? This crumbled tofu fried rice is packed with veggies (use what you’ve got!) and plant-based protein…the whole family will love it.
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Ingredients

Tofu Fried Rice

  • 2 tablespoons avocado oil, or your favourite neutral oil, divided
  • 1 package extra firm tofu, crumbled
  • 1 tablespoon minced fresh ginger
  • 2 cloves garlic, chopped, omit for low FODMAP
  • 1 cup frozen peas
  • 3 cups chopped broccoli, frozen is fine, use only florets if low FODMAP.
  • 3 whole green onions, thinly sliced, use only dark green tops if low FODMAP
  • 3 cups leftover cooked Jasmine rice, see below for cooking instructions
  • salt and pepper to taste, use white pepper if you have it!

Soy Chili Sauce

  • 1 tablespoon sesame oil
  • 1 tablespoon soy sauce, or gluten free tamari, plus more for seasoning
  • 1 tablespoon chili bean paste or chili garlic sauce, gluten free/garlic free hot sauce if needed
Imperial – Metric

Instructions 

  • In a small bowl, stir together sesame oil, tamari and chile bean paste. Set aside.
  • Heat up 1 tablespoon (15 mL) of oil in a large nonstick skillet or wok over medium-high heat. Fry tofu until it’s chewy and browned in spots, stirring once or twice, about 6-7 minutes.
  • Reduce heat to medium and add ginger, garlic, stirring constantly for 30 seconds. Season with 1 tbsp soy and pepper.
  • Add peas, broccoli and green onions, stirring often, until green onions wilt and broccoli looks glossy, about 2-3 minutes. Season vegetable mixture with salt and pepper and remove to a medium bowl.
  • Return skillet to medium heat, add remaining 1 tablespoon (15 mL) of oil and cook rice until warmed through, about 1-2 minutes. Turn off heat, but leave skillet on element. Add veggies back to the skillet along with sauce and stir through.

Notes

Low FODMAP? You can swap a low FODMAP garlic flavoured oil for cooking…and yes, 1/4 cup green peas is a low FODMAP serving. 
Cuisine: American, Chinese
Course: Main Course, Side Dish
Author: Desiree Nielsen, RD
pinterest graphic of black bowl with crumbled tofu fried rice beside bowls of ingredients: jasmine rice, frozen peas, tofu and green onions
A weeknight friendly, healthy comfort food dinner, this crumbled tofu fried rice is a crowd pleaser.

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