This Vegan Egg Fried Rice is a nourishing twist on the classic takeout favorite, made without a drop of oil and featuring a tofu “egg” scramble for plant-based protein that is completely cruelty-free.
Whether you’re trying to eat lighter, manage food sensitivities, or simply explore delicious new ways to enjoy your veggies, this recipe is proof that healthy comfort food does exist, and it is super easy to make!
What makes this fried rice healthy?
- No oil! – This fried rice is not actually “fried” with oil. Cooking without oil may sound hard, but it really isn’t too complicated. All you need is the right equipment, like a high-quality non-stick skillet, some water, and to pay attention so it doesn’t burn. Eliminating oil from this recipe can save hundreds of empty calories!
- Egg-free – A simple tofu scramble replaces the egg in this rice recipe, making it cruelty free with zero cholesterol, higher in protein than an egg version, and a great source of calcium.
- Simple ingredients – only fresh veggies, rice, tofu and seasoned only with soy sauce, onion, and garlic. Many restaurant take-out meals have excess sodium, MSG, and other unhealthy flavor additives.
Plant-based Fried Rice Ingredients
With only 11 simple ingredients, you can have a delicious vegan oil-free fried rice in less than 30 minutes! Here is what you will need:
- Medium Firm or Firm tofu. Either will work for this recipe. I like to use leftover Quick & Easy Tofu Scramble with this recipe to reduce cooking time even further!
- Turmeric powder
- Onion
- Garlic
- Shredded cabbage. Save time by using store-bought shredded cabbage.
- Frozen edamame or peas
- Carrot. Fresh or frozen chopped.
- Cashews. Preferably unsalted.
- Soy sauce
- Cooked rice. This recipe is perfect to use with leftover rice, but fresh cooked works just fine. However, the cooking time for the recipe will be longer. Alternatively, you can use microwaveable rice.
- Optional addition: chopped pineapple
How to make oil-free fried rice
- Make the Tofu “Egg” scramble: Add 1/4 cup of water to a large non-stick skillet and heat to a medium-low heat. Add the minced garlic and chopped onion. Then crumble the tofu into the pan using your hands. Sprinkle in turmeric powder and mix until the tofu turns yellow. Cook for 5 minutes, stirring frequently to prevent sticking, and adding water 1 tablespoon at a time if needed.
- Move the tofu mixture to one side of the pan. Add the veggies and cashews to the other side. Cook for 3-4 minutes on medium heat, stirring frequently.
- Add the soy sauce and rice and mix everything together. Cook another 4-5 minutes, until the veggies are softened and everything is hot.
Equipment needed
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Storage tips
This healthy fried rice stores really well and reheats in just a minute or two in the microwave. Keep it for up to a week in a sealed container in the fridge.
Because it reheats easily, oil-free fried rice also makes perfect recipe to meal-prep. Simple divide it up into meal-prep containers to have quick and easy healthy vegan lunches all week long!
Serving suggestions
Healthy fried rice is an easy vegan dinner all by itself, but if you’d like to create an entire take-out style vegan spread for friends or family, you can also make:
For more vegan meal ideas and recipes, follow me on social media. You can find me on Facebook, Instagram, Pinterest, and YouTube (links below). To watch how I make some of these tasty vegan recipes, including the tofu scramble, subscribe to my YouTube channel!
This healthy vegan fried rice proves that you don’t need oil, gluten, or animal products to enjoy a flavorful, satisfying meal. Ready in under 30 minutes and packed with nourishing veggies and plant-based protein, it’s a go-to recipe you’ll want to keep in your weekly rotation!
Vegan Fried Rice with Tofu “Egg”
- Total Time: 25 minutes
- Yield: 4 servings 1x
Description
This easy vegan fried rice with tofu “egg” is a healthy, oil-free, and gluten-free twist on a takeout favorite, packed with vegetables and plant-based protein. Perfect for a quick weeknight dinner or meal prep!
Ingredients
- 1 block (16 oz) Firm Tofu
- 1/2 teaspoon turmeric powder
- 1/2 cup chopped onion
- 2 garlic cloves, minced
- 1 cup shredded cabbage
- 1 cup frozen edamame or peas
- 3/4 cup chopped carrot (frozen or fresh)
- 1/2 cup unsalted cashews
- 2 cups cooked rice (white or brown rice)
- 1/4 cup soy sauce or tamari, if gluten-free
Optional Additions
- 1/2 cup chopped pineapple (canned or fresh)
- 1/2 cup chopped bell pepper
- Red pepper flakes
Instructions
- Add 1/4 cup of water to a large 10 to 12-inch non-stick skillet and bring the heat to a medium-low. Add the chopped onion and minced garlic. Crumble the tofu into the skillet using your hands.
- Sprinkle in the turmeric powder and mix until the tofu turns yellow. Cook for 5 minutes, stirring frequently to prevent sticking. If it starts to stick, add water 1 tablespoon at a time and mix.
- Move the tofu to one side of the skillet and add the cabbage, edamame or peas, carrot, and cashews. Bring the heat to medium, and cook for 3-4 minutes.
- Add the cooked rice and soy sauce to the skillet and mix everything together. Cook for another 4-5 minutes, or until the veggies are softened and any frozen ingredients are cooked through.
- The fried rice is done once everything is hot and the veggies are softened. Adjust soy sauce to taste and garnish with red pepper flakes, if desired.
Notes
- Store in a sealed container in the fridge for up to 1 week.
- Prep ahead: Cook the rice ahead of time or use leftovers from another meal.
- Prep ahead: Use leftovers from my Quick and Easy Tofu Scramble recipe in place of the tofu in the Fried Rice.
- Prep Time: 10
- Cook Time: 15
