Vegetable & Tofu Fried Rice

Next time you're craving Chinese takeout, make this veggie-packed fried rice recipe in about the same time instead. Tofu and eggs give this vegetarian fried rice staying power from protein, and brown rice boosts fiber.

Prep Time:
25 mins
Total Time:
25 mins
4 servings


  • 2 large eggs, beaten

  • 2 tablespoons canola oil, divided

  • 3 scallions, sliced

  • 2 teaspoons grated ginger

  • 2 large cloves garlic, grated

  • 2 cups sliced snow peas

  • 1 cup diced red bell pepper

  • 2 cups cooked brown rice, cooled

  • 1 8-ounce package baked tofu, diced

  • 3 tablespoons oyster sauce


  1. Heat a large flat-bottomed carbon-steel wok or large cast-iron skillet over high heat. Coat the bottom with cooking spray. Add eggs; cook, without stirring, until fully cooked on one side, about 30 seconds. Flip and cook until just cooked through, about 15 seconds. Transfer to a cutting board and roughly chop.

  2. Add 1 tablespoon oil to the wok (or pan) along with the scallions, ginger and garlic; cook, stirring, until the scallions have softened, about 30 seconds. Add snow peas and bell pepper; cook, stirring, until just tender, 2 to 3 minutes. Transfer to a large bowl.

  3. Add the remaining 1 tablespoon oil, rice and tofu to the pan; cook, stirring, until hot, about 2 minutes. Return the vegetables and eggs to the pan; add oyster sauce and stir until well combined.

Nutrition Facts (per serving)

371 Calories
16g Fat
39g Carbs
18g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 371
% Daily Value *
Total Carbohydrate 39g 14%
Dietary Fiber 4g 15%
Total Sugars 6g
Protein 18g 36%
Total Fat 16g 21%
Saturated Fat 3g 13%
Cholesterol 93mg 31%
Vitamin A 1972IU 39%
Vitamin C 81mg 90%
Folate 69mcg 17%
Sodium 653mg 28%
Calcium 176mg 14%
Iron 4mg 19%
Magnesium 63mg 15%
Potassium 349mg 7%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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