Elevate your Meal Prep Game!
Imagine a dish that not only satisfies your craving for something hearty and flavorful but also packs a powerful protein punch. Yes, we’re talking about crispy tofu fried rice, your new go-to comfort food. This isn’t just any fried rice recipe; it’s a game-changer with air fryer tofu that turns out perfectly crispy every time.
Who said quick meals can’t be delicious and nutritious? With tofu fried rice, you’re getting the best of all worlds. This classic dish is elevated by the high protein tofu, making it an ideal meal for those who want to fuel their body right. It’s especially great for meal prep, so you can have scrumptious, healthful meals ready to go. Imagine opening your fridge to find a container of this delicious dish waiting for you, perfect for those busy workdays when you just need to grab and go.
The best part? Cooking tofu in an air fryer is a breeze, making it one of my favorite ways to prepare this versatile ingredient. The tofu comes out crispy and golden, adding a delightful texture to the savory fried rice. It’s a simple process that requires minimal prep time, leaving you more time to enjoy your evening.
So, whether you’re dining alone or sharing with friends or family, this tofu fried rice recipe promises to be a crowd-pleaser.
Macros Per Serving
445 Cal | 46g Carbs | 15g Fat | 30g Protein
Recipe Card
High Protein Tofu Fried Rice
Ingredients
Tofu:
- 490 g Extra Firm High Protein Tofu (Trader Joe’s)
- Salt & Pepper
- 1 tbsp Onion Powder
- 1 tbsp Garlic Powder
- ½ tbsp Smoked Paprika
- 1 tbsp Coconut Aminos (Trader Joe’s)
Veggies:
- 200 g Mixed Vegetables (frozen)
- 100 g Broccoli Florets (frozen)
Eggs:
- 184 g Egg Whites
- 4 Whole Brown Eggs (Vital Farms)
Rice:
- 450 g Jasmine Rice (frozen, Trader Joe’s)
- 4-5 tbsp Coconut Aminos
- 1 tbsp Sesame Oil
Toppings:
- 5 g Green Onion (sliced)
- ½ tbsp Sesame Seeds
Instructions
Tofu:
- Cut your tofu into small cubes and add to a large mixing bowl.490 g (16 oz) Extra Firm High Protein Tofu
- Toss with all of your seasonings.Salt & Pepper, 1 tbsp Onion Powder, 1 tbsp Garlic Powder, 1/2 tbsp Smoked Paprika, 1 tbsp Coconut Aminos
- Then add to a baking tray and air fry at 400° for 10 mins. Set aside.
Frozen Veggies:
- In a large nonstick pan, spray some olive oil and add in your veggies on medium heat.200 g (1 cups) Mixed Vegetables, 100 g (1 cups) Broccoli Florets
- Sauté for 3-4 mins until soft.
Eggs:
- Mix your whole eggs and egg whites together in a bowl.184 g (0.75 cups) Egg Whites, 4 Whole Brown Eggs
- Push the veggies to one side and add your eggs to the other.
- Scramble your eggs and cook. Then mix together with the vegetables.
Rice:
- Add in your thawed frozen rice and evenly mix.450 g (2.5 cups) Jasmine Rice
- Add coconut aminos and sesame oil.4-5 tbsp Coconut Aminos, 1 tbsp Sesame Oil
- Mix once again until everything is evenly incorporated.
Assemble:
- Finally add in your air fried tofu and mix.
- Top with your green onion and sesame seeds.5 g (1 tbsp) Green Onion, 1/2 tbsp Sesame Seeds
- Split into 5 servings and enjoy throughout the week!
Video Tutorial
Nutrition Information
The Nutrition Facts above are specific to the ingredients I chose to use for this recipe.
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