Easy & Healthy Tofu Egg Fried Rice Recipe
Easy and healthy tofu egg fried rice recipe made with simple ingredients, high in protein, perfect for leftover rice, and great for quick meal or meal prep.
If you’re looking for a quick, satisfying, and high-protein rice recipe, this Tofu Egg Fried Rice is a must-try. It’s a healthy twist on traditional fried rice that uses simple ingredients, packs in flavor. The best part? It comes together in under 30 minutes. Whether you’re using brown rice, white rice, or jasmine rice, this recipe is one of my favorite ways to transform leftover rice into a nutritious, protein-rich meal.
Loaded with crispy tofu, scrambled eggs, and fresh or frozen veggies, it’s the perfect lunch or dinner for busy weeknights. Even better? It’s great for everyday meals, fits into your collection of go-to healthy recipes, and works beautifully for vegetarian recipes lovers.
Looking for more fried rice recipes? Check out my Garlic Shrimp Fried Rice and Pineapple Fried Rice!
Why You’ll Love This Recipe
- High-Protein Meal – A combination of extra firm tofu and scrambled eggs makes this a protein powerhouse. Extra firm tofu also has slightly more protein than soft tofu.
- Great Use for Leftovers – An easy way to repurpose day-old rice into something delicious.
- One-Pan Recipe – Made in a single nonstick skillet or large pan, cleanup is minimal.
- Customizable – Use fresh veggies, frozen veggies, or whatever you have in the fridge!
- Meal Prep Friendly – Stores well in an airtight container for easy grab-and-go meals.
Ingredients
You’ll need the following ingredients to make the Best Tofu Egg Fried Rice:
- Cold Day-Old Rice
- Extra Firm Tofu or Firm Tofu
- Eggs
- Garlic
- Green Onion
- Frozen Veggies
- Light Soy Sauce
- Cooking Wine
- Salt
- White Pepper
- Chicken Bouillon Powder
See recipe card below for a full list of ingredients and measurements.
How to Make the Best Tofu Egg Fried Rice
- Scrambled Eggs: In a pan or wok, heat a little bit of cooking oil. Pour beaten eggs and scramble for 2-3 minutes until eggs are cooked through. Set aside.
- Crisp the Tofu: In the same pan, heat 1 tbsp of neutral oil over medium-high heat. Add tofu cubes and cook for 4-5 minutes, flipping sides, until golden brown on all side. Remove and set aside.
- Cook the Veggies: In the same pan, add garlic cloves, white part of green onion, and frozen veggies. Saute for a couple of minutes until fragrant.
- Add the Rice and Seasoning: Toss in your cold rice and break up any lumps. Add sauce and seasoning and continue cooking for 3-5 minutes until heated through.
Step 5: Return scrambled eggs and crispy tofu to the pan. Then add in green parts of green onion.
Step 6: Toss everything together until well combined and heated through.
What to Serve with Tofu Egg Fried Rice
Here’s what to serve with tofu egg fried rice—whether you’re going for a casual meal or a full dinner setup:
Substitutions
- Rice – you can use white rice, brown rice, jasmine rice, or short grain rice.
- Tofu – you can use firm or extra firm tofu. I do not recommend soft or silken tofu as it will break apart easily.
- Veggies – Use anything you have on hand! Green beans, mushrooms, spinach, red bell pepper, or bok choy all work.
- Soy Sauce – Replace soy sauce with coconut aminos for gluten-free or tamari for low-sodium.
- Spicy – Add chili oil or sriracha if you like a kick.
Equipment
How to Store and Reheat
Leftovers can be stored in an airtight container for up to 3-4 days.
To reheat, microwave tofu egg fried rice until warm.
Top Tips for Success
- Use cold, day-old rice – Cold rice holds its shape better and gives that signature fried rice texture.
- Crisp the tofu well – Make sure it’s extra firm and pressed dry with a paper towel for best results.
- Cook on medium-high heat – This helps achieve that classic fried rice sear and quick veggie cooking.
- Season at the end – Taste before adding more soy sauce, adjust the seasoning as needed.
More Recipes You’ll Love
Looking for other recipes like this? Try these:
If you make this recipe, please leave a comment below and let me know what you think. Make sure you also tag me @onehappybite on Instagram and hashtag it #onehappybite so I can see your creations!
Easy & Healthy Tofu Egg Fried Rice Recipe
Ingredients
- 1.5 cup day old cooked rice
- 1 block (16 oz) extra firm tofu
- 4 large eggs, beaten
- 1 tbsp cooking oil
- 5 clove garlic, minced
- 2 green onion, chopped, separate white and green parts
- 1 cup frozen vegetables
- 4 tbsp light soy sauce
- 2 tbsp Shaoxing ein
- 1 tsp salt
- 1 tsp white pepper
- 1 tsp chicken bouillon powder
Instructions
- In a pan or wok, heat a little bit of cooking oil. Pour beaten eggs and scramble for 2-3 minutes until eggs are cooked through. Transfer to a plate and set side.
- Prep the tofu: press tofu using a paper towel to remove excess moisture. Then cut into bite-sized cubes.
- In the same pan, heat 1 tbsp of cooking oil over medium-high heat. Add tofu cubes and cook for 4-5 minutes, flipping sides, until golden brown on all side. Remove tofu and set aside.
- In the same pan, add minced garlic and white parts of green onion. Saute for 1 minute until fragrant. Than add frozen vegetables and stir-fry for another minute until tender.
- Add in the cold rice, soy sauce, Shaoxing wine, salt, white pepper, and chicken bouillon powder. Stir-fry for a few minutes until the rice is dry and crispy.
- Return the crispy tofu and scrambled eggs to the pan. Toss in the green parts of chopped green onion. Stir-fry everything together until well combined and heated through. Adjust seasoning if needed. Serve hot and enjoy!
