Gluten-Free Tofu Fried Rice

Elevate your weeknight dinner game with this quick and flavorful Gluten-Free Tofu Fried Rice! Loaded with protein-packed crispy tofu, colorful veggies like carrots, peas, and green onions, and perfectly seasoned with gluten-free tamari and sesame oil, this dish is a wholesome twist on the classic takeout favorite. Made with pre-cooked and cooled rice, it comes together in just 30 minutes, making it ideal for busy schedules. Whether you're whipping up a vegan version or adding eggs for extra richness, this stir-fry is versatile, satisfying, and entirely gluten-free. Perfect as a standalone meal or a delicious side, this recipe is a one-pan wonder that you’ll want to make on repeat!

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 14 oz Firm tofu
• 3 cups Cooked and cooled white or brown rice
• 2 medium Carrots
• 1 cup Frozen peas
• 4 stalks Green onions
• 3 tbsp Gluten-free tamari (or coconut aminos)
• 1 tbsp Sesame oil
• 2 tbsp Neutral oil (e.g., avocado or vegetable oil)
• 3 cloves Garlic cloves, minced
• 1 tsp Fresh ginger, minced
• 2 large Eggs (optional for non-vegan version)
• 0.5 tsp Salt
• 0.25 tsp Black pepper
• 1 tsp Sesame seeds (optional, for garnish)

Directions

Step 1

Press the tofu to remove excess water. Wrap it in a clean towel, place it on a plate, and press with a heavy object for at least 10 minutes. Once pressed, crumble the tofu into small pieces and set aside.

Step 2

Prepare the vegetables by dicing the carrots into small cubes and chopping the green onions (separating the white and green parts). If the rice is not cooked and cooled, prepare that beforehand.

Step 3

In a large skillet or wok, heat 1 tablespoon of neutral oil over medium heat. Add the crumbled tofu and cook for 5–7 minutes until browned and slightly crispy. Remove from the skillet and set aside.

Step 4

Add another tablespoon of neutral oil to the same skillet. Add the minced garlic, ginger, diced carrots, and the white parts of the green onions. Stir-fry for 3–4 minutes until the carrots soften slightly.

Step 5

Push the vegetables to the side of the skillet and, if using eggs, crack them into the empty space. Scramble the eggs until cooked through, then mix them with the vegetables. If not using eggs, skip this step.

Step 6

Add the cooked and cooled rice to the skillet. Stir well to combine and break up any clumps of rice.

Step 7

Drizzle the gluten-free tamari and sesame oil over the rice. Add the frozen peas, crispy tofu, salt, and black pepper. Stir-fry everything together for 3–4 minutes until heated through and well combined.

Step 8

Taste and adjust seasoning with more tamari or salt if needed.

Step 9

Remove from heat and garnish with the green parts of the green onions and sesame seeds if desired. Serve hot and enjoy!

Nutrition Facts

Serving size	(1554.0g)

Amount per serving	% Daily Value*
Calories	1893.8

Total Fat 74.9g	0%
Saturated Fat 12.3g	0%
Polyunsaturated Fat 6.0g
Cholesterol 372mg	0%
Sodium 2385.3mg	0%
Total Carbohydrate 237.8g	0%
Dietary Fiber 22.9g	0%
Total Sugars 23.4g
Protein 84.2g	0%

Vitamin D 82IU	0%
Calcium 871.1mg	0%
Iron 14.1mg	0%
Potassium 2074.6mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 34.4%

Protein: 17.2%

Carbs: 48.5%