Tofu Fried Rice

This is a quick and fabulous one-person meal, perfect for using up leftover cooked rice and veggie odds and ends. It uses my favorite method for making tofu, which is so easy and doesn’t involve any pressing. Just cube and bake. I also did some fancy protein splitting to incorporate tofu and a little bit of peanut butter in the flavorful sauce. Enjoy!

Tofu Fried Rice

6 oz Veggies | Protein | Fat | Grain
Prep Time: 15 minutes
Cook Time: 25 minutes
Servings: 1
Recipe From: Katie’s Conscious Kitchen



  • 1/2 cup (4 oz) cooked rice I prefer short grain brown rice


  • 1/4 cup carrot, small dice 2 oz
  • 1/4 cup onion, small dice 2 oz
  • 1/4 cup peas, frozen 2 oz


  • 6 oz firm or extra firm tofu (uncooked & unpressed) 3/4 protein serving
  • 1 Tbsp (0.5 oz) peanut butter 1/4 protein serving


  • 1 Tbsp dark toasted sesame oil, divided


  • 1 – 2 Tbsp soy sauce or tamari (gf)
  • 1/2 tsp chili garlic sauce or more to taste
  • 1 – 2 cloves garlic minced
  • 1/4 tsp fresh ginger, grated
  • 2 Tbsp green onions, sliced to garnish
  • sesame seeds to garnish


  • If you aren't using leftover rice, begin by cooking a pot of rice using your preferred method.
  • Preheat the oven to 400 degrees F.
  • Cut the wet tofu into slices and then small cubes. I like 1/2" cubes. Place them on a baking sheet lined with parchment paper.
  • Bake for 15-20 minutes, until lightly golden brown with a thin crust on the outside.
  • Meanwhile, chop the carrots and onions.
  • In a small cup, combine half of the sesame oil (1.5 tsp), the peanut butter, soy sauce, and chili garlic paste.
  • Heat the rest of the sesame oil (1.5 tsp) and a splash of soy sauce in a nonstick skillet. Add the carrots and onions and sauté for about 8 minutes, until lightly browned.
  • Remove the tofu from the oven. Add the ginger, garlic, peas and tofu to the pan, along with another small splash of soy sauce. Toss and cook another minute.
  • Pour the sauce over the mixture and stir to coat. Add the cooked rice, and gently mix everything together. Continue frying until browned to your liking, adding soy sauce as needed to prevent sticking.
  • Garnish with green onions and sesame seeds.


Notes for Bright Line Eaters:
  • Tofu will reduce significantly in weight after baking (about half). Since I’m ultimately going for 3 oz of baked tofu, I account for this change by weighing out about 6 oz of fresh, unpressed, wet tofu. This reduces to about 3 oz when baked.
  • A protein serving of tofu is normally 4 oz, but I’ve used 1/4 of the protein serving for the peanut butter in the sauce.
  • This is a maintenance meal because of the grain. If you wanted to try swapping the rice out for cauliflower rice during weight loss, be my guest! I’ve never tried it so I can’t vouch for it, but I know that it’s a thing people do. 
Tried this recipe?Mention @katiesconsciouskitchen or tag #katiesconsciouskitchen!

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  1. This was so good, Katie. I used the riced cauliflower from Costco and I couldn’t tell the difference. Thank-you for the wonderful and easy recipe.

  2. Awesome post! The recipe you have written is really good and delicious. I enjoyed reading it too. Please keep sharing such recipes!!

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