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Tofu Fried Rice

Tofu Fried Rice –  a great combo which I’ve grown to enjoy for the high protein. It is very friendly to my IBD. Give it a try for a different treat. Can be a main meal or a side. If desired, spice it up a bit with Tamari (soy) sauce.

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Tofu Fried Rice (seasoned)

A gluten free delight with high protein content and great Jasmine fried rice. 
Prep Time35 minutes
Active Time10 minutes
Total Time45 minutes
Course: Main Course
Cuisine: Asian
Keyword: air fry, tofu
Yield: 2 People
Calories: 293kcal
Author: Chef Verde


  • 1 block firm tofu pressed** and cut into 1" cubes
  • 2 tbsp Tamari sauce GF Soy Sauce
  • 1 tsp seasoned rice vinegar
  • 2 tsp toasted sesame oil Or 2 extra tablespoons soy sau ce. See note.
  • 1 tbsp potato starch or Cornstarch
  • 1 tbsp Olive Oil

Jasmine Rice - 2 servings


  • Prepare rice according to the Jasmine Rice recipe by Chef Verde.
  • Toss together tofu, soy sauce, vinegar, and oil in zip lock bag.
    Tofu ready to marinate.
  • Marinate for 15-30 minutes.
  • Add 'starch' and toss the marinated tofu.
  • Pour into the basket of the air fryer.
  • Cook on 375°F for 20 minutes, stir/shake after 10 minutes.
  • When rice is ready, add oil to pan and warm on medium temperature for a few minutes. Then add rice and cook on medium low until it starts to brown.
  • Add tofu, stir and fry for 5-10 minutes depending on your preference.


*For an oil-free option, use extra soy sauce.
**Press between cheese cloth and paper towels and two large baking pans weighed down by a full gallon water bottle. Depending on firmness of tofu, I usually press for 2 hours.


Calories: 293kcal | Carbohydrates: 8g | Protein: 19g | Fat: 20g | Saturated Fat: 2g | Cholesterol: 0mg | Sodium: 1015mg | Potassium: 78mg | Fiber: 1g | Sugar: 1g | Calcium: 248mg | Iron: 2.8mg