Vegetable Fried Rice with Tofu and Egg
This is my vegetarian take on fried rice, using tofu instead of meat but keeping the egg for a bit of extra protein. Pressing the tofu well before cooking is still the step that matters most for getting any texture on it.
Tofu takes on a golden crust in a hot enough pan, giving it a texture that holds its own against the rice instead of disappearing. Scrambled egg adds another layer of protein on top of the tofu.
Cold, day-old rice is just as important here as in any other fried rice, keeping the grains separate instead of turning into a sticky clump. Peas and carrots add color without much extra prep.
The recipe card has the full ingredient list and cook time for all ten portions. Let everything cool before sealing the containers, then refrigerate what you'll eat within four days and freeze the rest. This tofu fried rice is a solid vegetarian alternative to my chicken and beef versions.
Nutrition note: This is general food information, not individualized medical or nutrition advice.
Vegetable Fried Rice with Tofu and Egg
YIELD
10 portions
ESTIMATED NUTRITION
565 calories • 37g protein • 58g carbs • 21g fat per portion
What I really like about this recipe is that tofu and egg together give this fried rice real staying power.
Ingredients
• 3 3/4 lb extra-firm tofu, pressed and cubed
• 10 cups cooked rice, cold
• 2 1/2 cups peas
• 2 1/2 cups diced carrots
• 5 eggs, beaten
• 7 1/2 tbsp low-sodium soy sauce
• 2 1/2 tbsp sesame oil
• 2 1/2 green onion, sliced
Directions
1. Sear the pressed tofu in a hot pan until golden on most sides; set aside.
2. Scramble the eggs in the same pan and set aside with the tofu.
3. Add the cold rice, peas, and carrots to the pan and stir-fry 5–6 minutes; return tofu and egg and add soy sauce.
4. Let the food cool briefly, then divide it evenly among 10 airtight meal-prep containers.
Meal-prep notes: Refrigerate promptly and use refrigerated portions within 3–4 days; freeze any portions you will not eat in that window. Reheat hot meals until steaming. Nutrition is estimated per portion.
