High Protein Fried Rice with Tofu and Vegetables

Elevate your weeknight dinners with this High Protein Fried Rice with Tofu and Vegetables—a wholesome and flavorful twist on a classic favorite. Packed with golden-browned tofu for a protein boost, nutrient-rich vegetables like broccoli and red bell pepper, and hearty brown rice, this dish is as nourishing as it is satisfying. A splash of savory soy sauce and the nutty aroma of sesame oil tie everything together, while a garnish of toasted sesame seeds and green onions adds the perfect finishing touch. Ready in just 35 minutes, this easy fried rice recipe is ideal for busy days and works wonderfully as a meal prep option. Whether you're looking for a vegetarian dinner or a quick high-protein lunch, this vibrant dish delivers on taste, health, and convenience!

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 400 grams Extra firm tofu
• 4 cups Cooked brown rice
• 3 tablespoons Soy sauce
• 2 tablespoons Sesame oil
• 2 tablespoons Olive oil
• 3 Garlic cloves, minced
• 1 Medium carrot, diced
• 1 Red bell pepper, diced
• 1 cup Frozen peas
• 3 Green onions, sliced
• 1 cup Broccoli florets
• 2 tablespoons Toasted sesame seeds
• 0.5 teaspoon Ground black pepper
• 0.25 teaspoon Salt

Directions

Step 1

Drain the extra firm tofu and press it between kitchen towels or paper towels to remove excess moisture. Cut the tofu into 1-inch cubes.

Step 2

In a large non-stick skillet or wok, heat 1 tablespoon of olive oil over medium-high heat. Add the tofu cubes and cook until they are golden brown and slightly crispy on all sides, about 8-10 minutes. Remove from the skillet and set aside.

Step 3

In the same skillet, add the remaining olive oil and sesame oil. Add the minced garlic and sauté for about 30 seconds until fragrant.

Step 4

Add the diced carrot and broccoli florets to the skillet and stir-fry for approximately 3-4 minutes until they start to soften.

Step 5

Stir in the red bell pepper and continue to cook for an additional 2 minutes.

Step 6

Add the cooked brown rice to the skillet, along with the soy sauce. Stir well to combine all the ingredients.

Step 7

Add the frozen peas, cooked tofu, and half of the sliced green onions to the skillet. Stir-fry everything together for another 2-3 minutes.

Step 8

Season with ground black pepper and salt to taste. Adjust seasoning if needed.

Step 9

Serve the high protein fried rice hot, garnished with the remaining green onions and toasted sesame seeds.

Nutrition Facts

Serving size	(1815.2g)

Amount per serving	% Daily Value*
Calories	2386.3

Total Fat 106.6g	0%
Saturated Fat 16.7g	0%
Polyunsaturated Fat 17.2g
Cholesterol 0mg	0%
Sodium 4047.2mg	0%
Total Carbohydrate 262.6g	0%
Dietary Fiber 40.6g	0%
Total Sugars 24.6g
Protein 106.4g	0%

Vitamin D 0IU	0%
Calcium 3073.3mg	0%
Iron 22.9mg	0%
Potassium 2925.6mg	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: 39.4%

Protein: 17.5%

Carbs: 43.1%