High Protein Tofu Fried Rice
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.
Servings: 5
Calories: 445kcal
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
High Protein Tofu Fried Rice
Serving Size
1 Serving
Amount per Serving
Calories
445
% Daily Value*
Fat
6.8
g
10
%
Saturated Fat
1.5
g
9
%
Cholesterol
215
mg
72
%
Sodium
891.6
mg
39
%
Potassium
769.3
mg
22
%
Carbohydrates
46
g
15
%
Fiber
8.9
g
37
%
Sugar
6
g
7
%
Protein
30
g
60
%
* Percent Daily Values are based on a 2000 calorie diet.
The Nutrition Facts above are specific to the ingredients I chose to use for this recipe.