Looking for a way to include more plant proteins in your fertility/pregnancy diet? Try this tofu veggie fried rice for your next meat free meal! 

You will need:
Olive oil for cooking
1 block of firm tofu, cubed
Cornflour (for coating)
500g packet of frozen vegetables (I used a diced variety)
2 cups of rice (I used a mix of brown rice & quinoa)
2 eggs, whisked
Sauce: 3 tbsp each of soy sauce, sweet chilli and natural peanut butter.


  1. Prepare rice as per instructions.
  2. Prepare the tofu: Using paper towel pat the tofu to remove any moisture and then cut into cubes.
  3. In a large bowl add the tofu and add enough cornflour to coat. Combine until coated evenly.
  4. Prepare the sauce: in another bowl combine 3tbsp each of soy sauce, sweet chilli and natural peanut butter. Set aside.
  5. Prepare the egg: In a small bowl whisk 2 eggs and set aside.
  6. Heat oil over medium heat in a large frypan or wok. Add the egg and once cooked remove from the pan (this will only take 1-2 mins). Set aside.
  7. Add the tofu and cook until browned on both sides.
  8. Add the sauce and stir through until combined and all the tofu is coated.
  9. Add the diced vegetables and cover with a lid for ~2-4 mins to help them cook through.
  10. Add the egg back in and the cooked rice and stir to combine.



  • Recipe serves 4
  • If you don’t like tofu or plant based alternatives, include your favourite meat. 
  • If you want to save time cooking you can use microwave rice but for fertility/pregnancy I would encourage you to take it out of the packet and cook it in the frypan to reduce exposure to BPA (a compound commonly found in plastics).

Follow @fertility.prental.dietitian for more nourishing recipes!