• Home
  • No Excuses Running
  • Kids Run the Nation
  • Races and Paces
    • 2011
    • 2012
    • 2013
    • 2014
    • 2015
    • 2016
    • 2017
    • 2018
    • 2019
  • Product Reviews
  • Recipes
    • Breakfast
    • Sandwiches and Mains
    • Soups and Stews
    • Slow Cooker
    • Pastas and Sauces
    • Healthy Snacks and Smoothies
    • Salads and Sides
    • Jewish Nosh
  • Running Coaches’ Corner
    • Hydration & Nutrition
    • Running Form
    • Running Tips
    • Strength and Stretch
  • Friday Five 2.0
  • About
  • Contact
  • Privacy Policy
  • No Excuses Running
  • Kids Run the Nation
  • Running Coaches’ Corner
    • Hydration & Nutrition
    • Running Form
    • Running Tips
    • Strength and Stretch
  • Races and Paces
    • 2011
    • 2012
    • 2013
    • 2014
    • 2015
    • 2016
    • 2017
    • 2018
    • 2019
  • Product Reviews
  • Recipes
    • Healthy Snacks and Smoothies
    • Breakfast
    • Salads and Sides
    • Soups and Stews
    • Slow Cooker
    • Sandwiches and Mains
    • Pastas and Sauces
    • Sweet Treats and Desserts
    • Jewish Nosh
  • Friday Five 2.0

Healthified Tofu Fried Rice

January 22, 2018

This healthified version of tofu fried rice has less calories than traditional fried rice without compromising flavor. Plus it’s a great source of protein!

Healthified Tofu Fried Rice | Meatless Monday | Running on Happy

While protein-everything is a wildly popular concept in the fitness world and has been for quite some time, I still find myself lacking this essential macronutrient. For a time I was a strict vegetarian and relied on plants as my only nourishment. I ate a lot of beans, soy, and peanut butter. As time marched on and my kids became more vocal (aka picky) eaters, we started to incorporate a little bit of fish and chicken back into rotation. Around the same time, I was dialed in on my carb intake and replenishment for marathon training purposes and I didn’t give much thought to my protein requirements. I figured I was getting what I needed and that was that.

Protein is Essential to an Active, Healthy Lifestyle

In the last month and a half while I’ve been off the running wagon, I began gaining weight. Could it have been from the holidays? Maybe. Could it have been because I drastically cut back on physical activity? Possibly. Regardless of the reason, I was becoming unhappy in my skin and began some serious introspection in terms of diet and exercise. I realized I was still eating more carbs than proteins despite my drop in activity. I was also still feeding myself cookies and sweets when instead I really needed a more balanced diet overall.

So I began to make some changes — swapping a carb for a protein here and there, nixing as much added sugar as possible, cycling more and more — and it’s made a world of difference even in just a couple weeks. These days I feel fuller for a longer period of time, I sleep better, and I have a lot more energy throughout the day.

I do feel as though a lot of my weight issues can be attributed to lack of protein, though. For a woman my age, weight, and activity level, I should be getting close to 70 grams a day. Even if I’m not currently training for a marathon, I’m still an active person and I know for a fact I was nowhere near that number until very recently. Recognizing this, as I mentioned on Friday, I’m on a serious quest to add more protein to my diet. Instead of eating a “granola” bar as a snack, I’ve been choosing protein bars. At mealtimes I eat my salad before the main meal to make sure I’m satiated and not focusing on carbohydrates only. I also add All Whites Eggs to my smoothies and my dinners.

Healthified Tofu Fried Rice | Meatless Monday | Running on Happy

All Whites Eggs give my smoothies a nice, thick texture. I can’t even taste them (they’re flavorless, of course) and they’re half the calories of an actual egg (plus did I mention they’re pasteurized and completely safe to eat raw?). It gives my smoothies a bit of bulk without the bulk. Adding the egg whites has become a really easy way to incorporate more protein in my diet. Plus I feel like I’m indulging after a hard workout on the bike even when I’m not.

I’ve been creatively adding it into dinners, too. Just last night I made tofu fried rice with All Whites Eggs and it was a huge hit with the family! It’s a great recipe — it has all the flavor, less oil, and less “junk” than traditional fried rices. Check out the full recipe below.

This healthified version of tofu fried rice has less calories than traditional fried rice without compromising flavor. Plus it's a great source of protein!

Healthified Tofu Fried Rice

(10 minutes prep, 30 minutes cooking time, 40 minutes total.)

Ingredients
  • 1 1/2 C uncooked white rice*
  • 2 Tbsp + 2 tsp sesame oil, divided
  • 1 large onion, chopped
  • 1 package extra firm tofu, pressed and cut into bite-size cubes
  • 2 C frozen peas and carrots, thawed and drained
  • 1/3 C All Whites Eggs, lightly beaten
  • 5 Tbsp low sodium tamari, divided
  • 1 tsp Worcestershire sauce

*for best results, cook rice the day before and refrigerate overnight. If you forgot or can’t, you can cook it the same day but refrigerate for several hours before using.

Directions

In a large wok, heat 2 tablespoons of sesame oil on high heat. When oil is hot, add onion and fry, stirring frequently, until lightly browned and tender (about 10 minutes). Remove to a bowl and set aside.

Add 1 teaspoon of sesame oil to the wok and add tofu cubes. Fry until brown, stirring gently but frequently (about 5-7 minutes). Remove from the wok and set aside.

Add 1 teaspoon of sesame oil to the wok again and cook carrots and peas until they appear a little dried out and wrinkly. Stir frequently so they do not burn. Cooking time will vary depending on how much water is in your veggies. Remove the veggies from the wok and set aside.

To the wok, add the rice and cook for 2-3 minutes. Make a well in the center of the rice and pour in the lightly beaten egg whites. Allow the egg whites to fry and begin to incorporate into the rice. Add 2 tablespoons of tamari to the rice and egg mixture. Continue cooking and stirring for 5 minutes. Add the onions, tofu, peas, carrots, and 2 tablespoons of tamari. Cook for 5 more minutes and then add 1 teaspoon of Worcestershire sauce. Cook 5 more minutes or until rice is dried and tofu is browned. Remove wok from heat and add the last tablespoon of tamari. Serve hot and with extra tamari if desired.



Healthified Tofu Fried Rice | Meatless Monday | Running on Happy

Healthified tofu fried rice is a great way to indulge your taste buds without compromising flavor or protein. Plus if you’ve got kids that like to cook, it’s a fun recipe to make with them.

For more ways to use your All Whites Eggs, check out these recipes. Lots of yummy ones to choose from!

xo

Let’s talk!

Have you tried All Whites Eggs before?

What’s your favorite source of protein?

Linking up with Confessions of a Mother Runner and The Fit Foodie Mama for their Meatless Monday linkups!

Share this:

  • Click to share on Twitter (Opens in new window)
  • Click to share on Facebook (Opens in new window)

Related

meatless mondayrecipevegetarian
Share

Sandwiches and Mains

29 Comments


Kimberly Hatting
January 22, 2018 at 7:46 am
Reply

Interesting! I have not tried the All Whites before…I love the idea of adding it to a smoothie. Although I don’t make smoothies very often, I do like them thick when it does happen.



Coco
January 22, 2018 at 7:56 am
Reply

I love fried rice but always forget to plan ahead to make the rice in advance. I should remember to make it when we have leftover rice — which does happen pretty frequently. Great idea to use the all whites!



Deborah @ Confessions of mother runner
January 22, 2018 at 8:07 am
Reply

Well you know that I love this recipe! Egg whites are a huge staple in my diet thanks for linking up today



Kimberly
January 22, 2018 at 8:07 am
Reply

Now that I’m not eating meat I have to be more creative with getting in my protein. Thanks for sharing this recipe and for the tip about adding all egg whites to smoothies!



Farrah
January 22, 2018 at 8:24 am
Reply

Yay! Can’t wait to try this out! Fried rice is one of my staples when I need a quick and filling meal! :] Hooray for tofu + eggs!



    Katie Shepherd
    January 22, 2018 at 10:39 am
    Reply

    I’ve never tried tofu but I do love some fried rice!! This looks yummy!

Debbie @ Coach Debbie Runs
January 22, 2018 at 9:18 am
Reply

I love fried rice but rarely make it myself! I can’t wait to try this!



Wendy
January 22, 2018 at 10:10 am
Reply

Yum! I love fried rice. The addition of tofu and All Whites sounds good. I may have to try this trick of adding the All Whites to my smoothies. I assume they are pasteurized?



Marcia
January 22, 2018 at 10:43 am
Reply

I use egg whites in omelets but never thought to put them in smoothies! Great idea. Love me some fried rice but tofu (soy) is no bueno for those of us with slacker thyroids. Ugh.



Chaitali
January 22, 2018 at 11:27 am
Reply

Yum, this sounds delicious! And I love the tip about putting the egg whites in smoothies, I wouldn’t have thought of that one.



Annmarie
January 22, 2018 at 11:41 am
Reply

Oooh I don’t eat tofu but this does look delicious!



Abbey Sharp
January 22, 2018 at 12:30 pm
Reply

I LOVE fried rice! So I am so pumped that you’ve healthified this recipe so I can eat it more often 🙂



Chelsea
January 22, 2018 at 1:30 pm
Reply

Ohhh that sounds so good!!! I am such a huge fan of fried rice! I could live on it! Making it healthy is a game changer!!



Sandy
January 22, 2018 at 3:28 pm
Reply

I love fried rice and I’m so happy to see tofu in this recipe. I actually use All White egg whites a lot, so convenient!



patrick@looneyforfood.com
January 22, 2018 at 6:08 pm
Reply

I love fried rice and this looks perfect!



Jenn
January 22, 2018 at 6:32 pm
Reply

Sounds great! This would be a tough sell with my boys, but I confess I am a little intimidated by tofu.



Sarah
January 22, 2018 at 7:10 pm
Reply

At home always tastes better and is a healthier option! We like to make fried rice, egg rolls, and wantons at home on occasion. I just wish I could get rid of the smell quicker, haha.



Rebecca
January 22, 2018 at 7:48 pm
Reply

I love fried rice so much! great idea! also, I’ll have to try to refrigerate my rice, I haven’t done that before



Emily
January 22, 2018 at 8:30 pm
Reply

Mmm this looks so good! I love making fried rice with cauliflower rice!



Jessica Kuepfer
January 22, 2018 at 9:32 pm
Reply

I always forget about fried rice as a healthy option. Love the idea of boosting the protein!



Vanessa
January 22, 2018 at 10:24 pm
Reply

This recipe looks really good! I have also been trying to incorporate more protein into my diet.



jill conyers
January 23, 2018 at 4:15 am
Reply

It’s so easy to make fried rice healthier and with so many great add in options.



Chrissy @ Snacking in Sneakers
January 23, 2018 at 8:28 am
Reply

I’m not a huge tofu fan but this looks so good! I’m not vegan/vegetarian so I think I’ll make it with chicken instead. Thanks for the great recipe!



Angela @marathonsandmotivation.com
January 23, 2018 at 9:05 am
Reply

Yum! I love the way you cleaned up and “healthified” a favorite recipe here. Great tip on refrigerating the rice too, I will have to try that!!



Kathryn @ Dancing to Running
January 23, 2018 at 9:58 am
Reply

I’ve made my own stir fry before but never my own fried rice. I’ll definitely have to give this a try!



Mikki
January 23, 2018 at 10:35 am
Reply

I’ve seen egg white products in the store but haven’t tried them yet. Wasn’t sure how I would use them, but between the smoothie idea and this recipe.. I’m thinking I could try them now!



Angela Campos
January 23, 2018 at 6:54 pm
Reply

I’m not a vegan or vegetarian so I don’t normally use tofu in my recipes, but this looks like it would be an amazing one. I might have to give it a shot sometime this week for dinner!



Jessica
January 23, 2018 at 8:07 pm
Reply

My husband adds egg whites to our stir fry every time! Egg whites are also good cooked into oatmeal. Protein AND carbs — my favorite!



Renee
January 25, 2018 at 12:48 pm
Reply

we don’t have those products here unfortunately but it looks like a great recipe! I just wish I could get my tofu more fried and less mushy hahaha! My favorite source of protein at the moment I think would be kwark – I found a lactose free one finally and It’s improved my percentage greatly!



Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

  • Recent Posts

    • Childhood Unplugged: Spending Time in the Woods
    • Deep Thoughts from the Long Run
    • Balance Work and Stability for Runners
    • 50K Training in 2020
    • Staying Grounded with Running and Fitness in 2020
  • Archives

  • Ambassadorships and Affiliations

     photo Orange Mud Ambassador7.png

     photo LHRS_logo.jpg

    pjur active ambassador

     photo SPRING_APP_ICON.jpg


    official meatless monday blogger

  • Running Coach Blogs

  • Privacy & Cookies: This site uses cookies. By continuing to use this website, you agree to their use.
    To find out more, including how to control cookies, see here: Cookie Policy



© Copyright 2020 Running on Happy