Nut-Free Tofu Fried Rice

Elevate your weeknight dinner routine with this flavorful and easy-to-make Nut-Free Tofu Fried Rice, a one-pan wonder that’s packed with protein, veggies, and bold umami flavors. Perfect for those with nut allergies, this recipe features crispy, crumbled tofu as the star protein, paired with colorful frozen mixed vegetables and your choice of white or brown rice. A splash of low-sodium soy sauce and a drizzle of toasted sesame oil bring a savory depth, while fresh garlic, ginger, and green onions add vibrant aromatics. Ready in just 35 minutes, this customizable dish can easily be made vegan by omitting the optional eggs. Whether enjoyed as a hearty main or a satisfying side, this nut-free tofu fried rice offers a wholesome, allergy-friendly twist on a takeout classic—ideal for busy weeknights or meal prep.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 14 ounces extra-firm tofu
• 3 cups cooked white or brown rice
• 1.5 cups frozen mixed vegetables (peas, carrots, corn, green beans)
• 3 tablespoons soy sauce (use a low-sodium, gluten-free version if needed)
• 1 tablespoon toasted sesame oil
• 2 tablespoons neutral oil (such as avocado or vegetable oil)
• 4 green onions (thinly sliced, green and white parts separated)
• 3 cloves garlic (minced)
• 1 teaspoon ginger (minced)
• 2 eggs (optional for non-vegan version)
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Drain and press the tofu for 10-15 minutes to remove excess moisture. Once pressed, crumble the tofu into small pieces, resembling scrambled eggs.

Step 2

If using leftover rice, break up any clumps to ensure it is loose and separates easily.

Step 3

Heat 1 tablespoon of neutral oil in a large non-stick skillet or wok over medium-high heat. Once hot, add the crumbled tofu. Stir-fry for 5-7 minutes until golden and slightly crispy. Remove from the skillet and set aside.

Step 4

In the same skillet, add the remaining neutral oil. Add the white part of the green onions, garlic, and ginger. Sauté for 1-2 minutes until fragrant.

Step 5

Add the frozen mixed vegetables to the skillet. Stir-fry for 3-4 minutes, allowing the vegetables to thaw and cook through.

Step 6

If using eggs, push the vegetables to one side of the skillet. Crack the eggs into the empty space and scramble them until fully cooked before mixing them with the vegetables.

Step 7

Add the cooked rice to the skillet, breaking up any remaining clumps as you stir. Mix well to combine the rice with the vegetables and aromatics.

Step 8

Drizzle the soy sauce and sesame oil over the rice mixture, stirring to coat the rice evenly. Add the cooked tofu back to the skillet and mix well.

Step 9

Season with salt and black pepper, adjusting to taste. Continue to stir-fry for another 2-3 minutes until everything is heated through.

Step 10

Remove the skillet from heat. Garnish with the sliced green parts of the green onions and serve immediately. Enjoy your delicious nut-free tofu fried rice!

Nutrition Facts

Serving size	1619 grams (1619.0g)

Amount per serving	% Daily Value*
Calories	2172

Total Fat 87.10g	112%
Saturated Fat 14.90g	75%
Polyunsaturated Fat NaNg
Cholesterol 372mg	124%
Sodium 2990mg	130%
Total Carbohydrate 244.90g	89%
Dietary Fiber 26.10g	93%
Total Sugars 21.20g
Protein 102.80g	206%

Vitamin D 82IU	410%
Calcium 2963mg	228%
Iron 25mg	138%
Potassium 2268mg	48%

*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: 36.0%

Protein: 18.9%

Carbs: 45.0%