Vegetable Fried Rice with Sticky Tofu (Vegan High-Protein)

This Vegetable Fried Rice with Sticky Tofu is fast, fresh and vibrant and is ready in 10 minutes. It’s high in protein, fibre and colour and is naturally gluten-free and vegan, with lots of flavour.

I love a good bowl of tofu, and this take on a fried rice dish is the start of my “fast and fresh” series of meals ready in about 15 minutes or less. For those days when you want something on the table quickly, that’s also wholesome, filling and really tasty. This one is loaded with colour, textures and flavours and is cosy while being perfect for the summer months. You can play around with the vegetables depending on what you have in the fridge to use up, too.

Close up of fork in bowl of veggie fried rice
Vegetable Fried Rice with Sticky Tofu

Why will I love this dish?

This recipe is amazing:

  • Sticky, saucy and fresh
  • Vibrant, packed with texture and nourishing
  • Ready in 15 minutes
  • Great for summer
  • Healthy, wholesome and loaded with nutrients
  • Can use whatever veggies you have
  • High in protein and fibre
  • Uses rice or other wholegrains (which can be prepped ahead of time)
  • The flavours are bold and tasty
  • Great for all the family
  • Also packs well for lunches and picnics
  • Great to share

If you already love the sound of this tofu then skip ahead to the recipe card below. Or, first let’s discuss the recipe in more detail.

What ingredients do I need?

You can see the ingredients with weights in the recipe card, and see my favourites in the “shop the recipe” section.

For the sauce:

  • Tamari soy sauce: or regular soy sauce (tamari is wheat and gluten-free, though) and adds umami richness.
  • Sesame oil: this is great for adding a toasted flavour, so choose toasted sesame oil where you can. It also adds a “nutty” flavour while being nut-free.
  • Maple syrup or (vegan) honey: for sweetness and stickiness as the sauce cooks off.
  • Lime: for freshness and zing.
  • Salt and pepper: for seasoning.

For the tofu:

  • Extra-firm tofu: make sure it’s extra-firm and then you can press any extra water out too, with a kitchen towel.
  • Sesame seeds: these add a little texture and crunch on the outside of the tofu.

As for the rice and vegetables:

  • Brown rice: I choose wholegrain brown rice but you can use white rice, too. Either start with ready-cooked rice, a pouch, or cook your own.
  • Garlic: for flavour.
  • Ginger: fresh is best as it adds tons of flavour when fried off in the pan.
  • Tenderstem broccoli: this is green, crunchy and so good in Asian-inspired dishes.
  • Baby corn: I love the yellow colour and the flavour, too.
  • Carrot: for crunch. Feel free to swap these vegetables for others like peppers, mushrooms or regular broccoli.

To garnish:

  • Fresh chilli: for heat.
  • Coriander: for some fresh herbs to lift the dish.

Is this gluten-free and nut-free?

This is gluten-free, as long as you use tamari soy sauce (and not regular cheaper soy sauce). This is also nut-free.

How do I make this?

This dish is ready in a few steps:

  • Make the sauce: by combining all of the ingredients.
  • Press the tofu and slice into cubes: before adding to the pan with some oil.
  • Add some sauce and sesame seeds to the tofu: to turn sticky. Remove from the pan.
  • Add the garlic, ginger and veggies to the pan: to fry off.
  • Add the rice and rest of the sauce: and warm through.
  • Serve the vegetable fried rice with the tofu on top: and add extra garnish.

How long will it last?

Once made, this will keep for 2-3 days in a sealed container in the fridge. Make sure to eat it cold from the fridge or warm back up until the rice is hot.

Vegetable Fried Rice with Sticky Tofu bowl with a fork
Vegetable Fried Rice with Sesame Tofu

What else can I make?

For other quick ideas, how about:

Close up of a fork in a bowl of rice and tofu

Vegetable Fried Rice with Sticky Tofu (Vegan High-Protein)

Yield: 2 (easily doubled)
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes

This Vegetable Fried Rice with Sticky Tofu is fast, fresh and vibrant and is ready in 10 minutes. It’s high in protein, fibre and colour and is naturally gluten-free and vegan, with lots of flavour.


For the Sauce:

  • 3 tbsp tamari soy sauce
  • 2 tbsp sesame oil
  • 2 tbsp maple syrup or honey
  • 1 lime, juiced
  • Salt and pepper

For the Tofu:

  • 200-300g extra-firm tofu, patted dry
  • 1 tbsp sesame seeds
  • Oil, for frying

For the Vegetables and Rice:

  • 100g brown rice, cooked (cooked weight 200g)
  • 2 cloves garlic, crushed
  • 1 x thumb size-piece ginger, peeled and grated
  • 200g tenderstem broccoli, trimmed and in 1/3
  • 200g baby corn, halved
  • 1 large carrot, in matchsticks

As Garnish:

  • Fresh red chilli, sliced
  • Fresh coriander, leaves picked


  1. If needed, cook your rice first, or use leftover rice.
  2. For the sauce, add all of the ingredients to a small sealable jar and shake to mix.
  3. Chop the tofu into cubes and heat a non-stick pan with some olive oil. Add the tofu, tossing well, and fry off for 5 minutes, or until golden on all sides. Now pour into 2 tbsp of the sauce and allow to sizzle and turn sticky, stirring well. When most of the sauce has bubbled away, add the sesame seeds and stir well to coat.
  4. Remove from the pan to a small bowl and wipe the pan clean.
  5. Add 1 tsp more olive oil and add the garlic and ginger. Stir for 1 minute and then add the broccoli, baby corn and carrot and fry for 5-8 minutes, until tender but with some bite.
  6. Add the rest of the sauce to the pan with the rice and allow to warm through.
  7. Spoon into bowls and top with the tofu, red chilli and coriander. Enjoy straight away or allow to cool and keep in a sealed container for 2-3 days.

Shop the recipe

Stay in touch

I look forward to hearing what you think of this Vegetable Fried Rice with Sticky Tofu so please let me know in the comments below and leave a star review above. If you do make these, I’d love to see so please tag me, I’m @nourishing.amy on Instagram and use the hashtag #nourishingamy. I’m also on TwitterFacebook and Pinterest  – please say hello!

With fried rice love x

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