Sheet Pan “Fried” Rice with Veggies and Crispy Tofu
June 7, 2022
By Elizabeth Palmer Califano

This recipe gives you the ease and hands-off cooking time of a single sheet pan dinner, with all the delicious flavor of a stir fry. Roasted veggies and tofu combined with leftover rice and a flavor-packed tamari sesame sauce make for a super tasty meal with minimal hands-on cooking time. Ginger gives this recipe real depth of flavor and boosts your immune system with its powerful anti-inflammatory and antiviral qualities. It also aids in digestion and supports cardiovascular health. Tofu provides satiating protein and fiber, and can help boost bone density as a rich vitamin D and calcium source. Swap in whatever vegetables you have on hand, and feel free to toss in some chopped spinach or other greens with the rice for an extra dose of plant power.

Serves 2 (easily doubled)

Total Time: 25 minutes


  • 4 garlic cloves, peeled and minced
  • 1 tablespoon minced ginger
  • 1 zucchini, chopped
  • 1 bell pepper, seeded and chopped
  • ½ red onion, peeled and chopped
  • 1 block extra firm tofu, pressed dry and cut into ½ inch cubes
  • 2 tablespoons tamari or soy sauce
  • 1 tablespoon sesame oil
  • 1 tablespoon olive oil
  • 2 cups cooked brown or white rice (swap in whatever cooked grain you prefer)
  • Chopped scallions, to serve


  1. Preheat your oven to 450 degrees. Put a large sheet pan in while the oven preheats so it gets hot.
  2. When the oven is fully preheated and the sheet pan is hot, add all the ingredients except the rice and scallions, and toss well to combine. Arrange the vegetables and tofu in an even, single layer on the pan and roast for 8 minutes.
  3. Toss everything again, and cook for another 5-6 minutes until the vegetables are tender and the tofu is beginning to turn crispy. Add the cooked rice, toss everything well and cook for an additional 5 minutes until hot.
  4. Out of the oven, add extra tamari or sesame oil to taste and serve with the chopped scallions on top. Enjoy!

Note: Many grocery stores now sell par-cooked rice in a bag that cooks in your microwave or skillet in minutes. They’re sold frozen or shelf-stable and are an excellent time-saver for quick, healthy meals.

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About the Author

Elizabeth Palmer Califano
Elizabeth is a graduate of Hamilton College and The French Culinary Institute, as well as an avid world traveler and dinner party hostess. For more information, visit her website: