Tofu fried rice is a healthy, feel-good takeout-style meal you can whip up at home in under 30 minutes. Packed with protein-rich tofu, colorful veggies, and bold savory flavor, it’s a lighter, plant-based option that doesn’t skimp on satisfaction!
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The backstory.
This tasty tofu and rice was born out of a fridge clean-out and a craving for something fresh and bold. I had leftover rice, a block of tofu, and a can of pineapple chunks—and honestly, that sweet-salty combo hit the spot. It’s now one of my favorite quick vegan dinners. It’s colorful, satisfying, and totally customizable, which makes it perfect for flexitarian eating. Whether you’re keeping it vegan or tossing in an egg for a vegetarian twist, this one’s a weeknight winner.
xoxo Kori
It's a must-make.
Pineapple fried rice with tofu is a weeknight lifesaver—and here’s why you’ll be making it on repeat:
- Easy weeknight dinner – Ready in under 30 minutes with mostly pantry staples.
- Super flavorful – Sweet pineapple, garlicky soy sauce, and sesame oil bring BIG taste.
- Totally customizable – Use any veggies or switch up the stir fry sauce.
- Vegan and protein-packed – Perfect balance of plant-based and hearty.
Sweet from the pineapple, savory from the sauce—this vegan fried rice brings big flavor fast.
Let’s talk texture and flavor.
Imagine that first forkful: warm, savory fried rice tossed in a bold chili garlic sauce, sweet bites of pineapple, tender peas and carrots, and crispy golden cubes of tofu. The rice is perfectly chewy and slightly caramelized from the cast iron skillet, and every bite has layers of toasted sesame and soy goodness. It’s balanced, comforting, and downright addictive.
What you'll need.
You probably have most of these ingredients in your kitchen right now—and if not, they’re easy to find:
Fried Rice Ingredients:
- Tofu: use extra firm tofu for the best texture. Pressing out moisture is key to getting that crispy baked tofu exterior when cooking over medium heat. You want tofu cubes that sear to golden brown deliciousness!
- Rice: cold, cooked rice is a must. Day-old white rice works best, but cups cooked brown rice or cooked brown rice are also great options if you want a nuttier, fiber-rich base.
- Pineapple chunks:
- Vegetable oil:
- Vegetables: frozen peas and carrots make this super convenient. You can also toss in whatever veggies you love—this is a fantastic vegetable fried rice base.
- Herbs: sliced green onions add a pop of freshness and a mild oniony bite.
- Garnish: top with toasted sesame seeds, more green onions, or even some chopped peanuts for crunch.
Stir Fry Sauce:
You can make my recipe or buy bottled.
- Soy sauce: this is the salty, umami-packed base of your stir-fry sauce.
- Sesame oil: adds that irresistible toasty, nutty depth.
- Minced garlic: fresh or jarred works! Garlic brings a sharp, savory flavor
- Ginger paste: use paste or freshly grated ginger to add warmth and zing.
- Red pepper flakes: just a pinch gives the sauce a little heat and balance.
If you love this pineapple tofu fried rice, don’t miss these other easy plant-forward favorites! Try my Broccoli and Tofu Stir Fry for a quick veggie-packed dinner, or mix things up with a Soba Noodle Bowl with Tofu—great warm or cold. And if you’re prepping ahead, the Miso Tofu Marinade is a must—simple, savory, and perfect for tossing tofu into any meal.
Customize it your way.
This tofu stir fried rice is delicious as-is, but it’s also super easy to mix it up with your own fun add-ins—try one of these ideas:
- Add edamame for extra plant-based protein.
- Add bell peppers for a pop of color and sweetness.
- Chili crisp to make it indulgent and spicy.
- Adding scrambled egg for a classic takeout-style twist (note: this makes the dish vegetarian, not vegan).
- Carnivores can add diced cooked ham. Ham and pineapple are a classic pairing!
- Use teriyaki sauce in place of stir-fry sauce, then add pineapple, mango, and macadamia nuts for a sweet, nutty island flavor.
Flexible dietary swaps.
Here are some healthy alternatives for this vegan tofu fried rice:
- Low Carb: swap rice with cauliflower rice or shredded cabbage to cut carbs while keeping that fried rice feel.
- Soy Free: use coconut aminos or another soy-free sauce, and replace tofu with chickpeas, lentils, or roasted sweet potatoes.
- Vegetarian (not vegan): add a scrambled egg or top with a fried egg for a protein boost and classic takeout flavor.
- Gluten Free: substitute soy sauce with tamari and be sure your stir-fry sauce and other add-ins are gluten-free.
How to make pineapple fried rice with tofu.
This comes together fast—just prep your ingredients and stir fry!
Cook tofu
Add oil to a skillet, and sear tofu until crispy and golden brown on all sides; set aside.
Caramelize the pineapple
Add the pineapple to the pan and sear until edges are golden and sticky, then remove from the pan.
Stir fry
Add oil to the skillet and cook the cold rice until browned, then add the veggies. Stir in tofu, pineapple, and sauce to taste.
Garnish and serve
Finish with green onions and sesame seeds and adjust seasonings to taste.
How to serve it.
This fried rice recipe is the kind of dish that goes with everything. Here’s how I love to serve it:
- Topped with chili crisp or sriracha for a spicy kick.
- With a side of steamed broccoli or edamame.
- Packed into lunch containers for easy meal prep.
- Stuffed in lettuce cups or wraps for a fun twist.
- Served as a main with spring rolls or dumplings on the side.
Kori's tips.
- Use cold, day-old rice—this keeps the texture from getting mushy.
- Start with half the sauce and add more after tasting—control that flavor!
- Shortcut alert: Use bottled stir-fry sauce to save time.
- Don’t skip pressing the tofu—moisture is the enemy of crispiness!
FAQ's
Let the fried rice cool completely, then store in an airtight container in the fridge for up to 4 days.
Yes! Freeze in single portions for up to 2 months. Thaw overnight in the fridge before reheating.
Microwave: Heat in 30-second intervals, stirring between.
Stovetop: Reheat in a skillet over medium heat with a splash of water or oil.
Air Fryer: Spread in an even layer and heat at 350°F for 5 to 7 minutes.
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📖 The recipe.
Tofu Stir Fried Rice with Pineapple
Ingredients
Tofu Fried Rice Recipe:
- 2 tablespoons vegetable oil (plus extra if needed)
- 16 ounces extra firm tofu (drained and then pressed between paper towels, cut into ½" cubes)
- 1 cup pineapple chunks (drained)
- 4 cups cold cooked white rice (use cold leftover or day-old rice if possible)
- 12 ounces package thawed frozen peas and carrots
- 1 red bell pepper (seeded and cut into ½" pieces)
- 3 green onions (sliced)
- ¼ to ½ cup stir fry sauce to taste (buy bottled, or make your own)
- 1 tablespoon sesame seeds
Make Your Own Stir Fry Sauce:
- ⅓ cup soy sauce
- 1 tablespoon sesame oil
- 2 teaspoons minced garlic
- 1 teaspoon ginger paste (grated ginger may also be used)
- ¼ teaspoon red pepper flakes
Instructions
- If making your own stir-fry sauce, add all the ingredients to a small bowl, mix together, then set aside.
- Heat 1 tablespoon of oil in a skillet over medium-high heat (a nonstick skillet is really helpful). Add the tofu cubes and cook until crispy and golden on all sides. Remove and keep warm.
- While the skillet is hot add the pineapple chunks and let them caramelize and turn golden around the edges. Remove and keep warm.
- Add 1 tablespoon olive oil to a large skillet, then the bell pepper and thawed peas and carrots. Saute until hot and vegetables are cooked through.
- Add rice, stirring frequently until it starts to turn golden and have some crispy bits.
- Add the tofu and pineapple back to the pan and add the green onion. Stir fry until heated through.
- Pour half of the stir-fry sauce over the rice and combine it all. Adjust seasonings with additional sauce, salt, or pepper as needed. Garnish with sesame seeds and additional green onion.
Kori's Tips
- VARIATIONS: Swap tofu for tempeh, edamame, or a plant-based meat alternative. Use any quick-cooking vegetables you have like mushrooms, zucchini, or bell peppers. Cauliflower rice or quinoa can be used in place of white rice, and any stir-fry or teriyaki sauce will work.
- TIPS: Use cold, day-old rice for the best texture and be sure to sear the tofu until golden for added flavor. Start with half the sauce, then add more to taste. To add more protein use shelled edamame with the mix of peas and carrots (or serve it on the side).
- SERVING SUGGESTIONS: Top with sesame seeds, sliced green onions, or some chopped peanuts for crunch.
Nutrition
© 2025 Seeking Good Eats™
Keep the good eats going.
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