Healthy Fried Rice with Crispy Baked Tofu

Healthy Fried Rice with Crispy Baked Tofu | Feed Your Glow
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Packed with delicious flavors and loaded with nourishing veggies, this healthy fried rice with crispy baked tofu is both savory and satisfying.

The crispy baked tofu, tasty veggies, and tender brown rice, tossed with this delicious sauce, makes for one hearty and satiating fried rice. Savory with a bit of sweet and a hint of spice. Perfection.

This recipe requires only 10 ingredients and comes together in less than an hour. It’s great for busy nights when you’re short on time and still want to eat healthy.

If you give this recipe a try, let me know in the comments below or tag your photo @feedyourglow, hashtag #feedyourglow on IG. Enjoy!


  • To get your tofu super extra crispy, bake it first. The longer it bakes, the firmer and crispier it’ll get. Once it’s baked and marinated, add it to a skillet to give it a perfectly brown and flavorful coating.

  • To switch things up, sub the tofu with a cup of your favorite protein and add different veggies. The combinations are endless.

  • Sub the rice with quinoa or cauliflower rice for an even lighter meal.


1 cup extra firm tofu*

1 cup sprouted (or germinated) brown rice, rinsed thoroughly

3 cloves fresh garlic, minced

1 cup cauliflower

½ cup carrots, diced

Boy choy

1 cup chopped green onion (optional)

Parsley (optional)


3 tablespoons soy sauce (or gluten-free tamari) plus 1 tablespoon and more to taste

1 tablespoon almond butter

2 -3 tablespoons maple syrup

1 teaspoon sesame oil

1 clove fresh garlic, minced

1-2 teaspoon chili garlic sauce (optional)


Preheat the oven to 400 degrees F and line a baking sheet lightly greased with non-stick spray (or lined with parchment paper).

Drain the liquid from the tofu by wrapping it in a clean towel and setting something heavy on top to press it out.

Cut the tofu into ¼-inch cubes and bake it for 25 minutes. For even crispier tofu, bake for 30+ minutes. Set it aside.

While the tofu is baking, prep and cook the rice according to the package instructions.

Then prep the sauce by whisking all the ingredients together in a medium-sized mixing bowl.

Adjust the flavor as needed.

Once the tofu is done baking, add it directly to the sauce and let it marinate for 5-10 minutes.

Heat a cast iron skillet over medium heat then lower the heat. Add the tofu (without the sauce) and stir and cook for 4-5 minutes or until golden brown. Remove and set it aside.

Add the garlic, cauliflower, carrots, and bok choy to the already heated pan, add sesame oil (if needed), and sauté it for 3-4 minutes. Season it with 1 tablespoon soy sauce (or tamari).

Add the cooked rice, tofu, and remaining sauce. Cook and stir over medium-high heat for 4-5 minutes.

Serve immediately.

Store leftovers in an airtight glass container in the refrigerator for up to 3-4 days. Reheat it in a skillet over medium heat.


If you love this recipe, you’ll also love Mushroom Cauliflower Rice.

Healthy Fried Rice with Crispy Baked Tofu | Feed Your Glow

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