Cauliflower Fried Rice with Crispy Tofu

Cauliflower Fried Rice with Crispy Tofu is a healthy, low-carb alternative to traditional fried rice. This dish combines flavorful, sautéed riced cauliflower with a colorful mix of vegetables and golden, crispy tofu for a satisfying, protein-packed meal.

Why You’ll Love This Recipe

• A great low-carb and grain-free alternative to regular fried rice
• Packed with plant-based protein from tofu
• Quick and easy to prepare – perfect for weeknight dinners
• Completely customizable with your favorite vegetables or sauces
• Great for meal prep and leftovers

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• Cauliflower, riced
• Extra-firm tofu, pressed and cubed
• Soy sauce
• Sesame oil
• Olive oil or other cooking oil
• Garlic, minced
• Ginger, grated
• Eggs (optional for extra protein)
• Mixed vegetables (peas, carrots, bell peppers, etc.)
• Green onions for garnish
• Sriracha or chili sauce (optional)

Directions

this recipe

1. Preheat oven to 400°F (200°C). Toss cubed tofu with a little oil and soy sauce, then bake for 25–30 minutes or until crispy, flipping halfway through.
2. While tofu bakes, sauté garlic and ginger in a pan with oil until fragrant.
3. Add mixed vegetables and cook until tender.
4. Stir in the riced cauliflower and cook for 5–7 minutes until just tender.
5. Push vegetables to one side of the pan. Add beaten eggs (if using) and scramble until cooked.
6. Mix everything together and add soy sauce, sesame oil, and chili sauce (if using).
7. Stir in crispy tofu and top with green onions before serving.

Servings and Timing

• Servings: 4
• Prep Time: 15 minutes
• Cook Time: 15 minutes
• Total Time: 30 minutes

Variations

• Make it vegan by skipping the eggs or using a vegan egg alternative
• Use tamari or coconut aminos for a gluten-free version
• Add other proteins like tempeh, seitan, or even edamame
• Include other vegetables like mushrooms, zucchini, or snap peas

Storage/Reheating

• Store in an airtight container in the fridge for up to 4 days
• Reheat in a skillet over medium heat or in the microwave until warmed through
• Freeze for up to 1 month in a freezer-safe container

FAQs

What is cauliflower rice?

Cauliflower rice is finely chopped or grated cauliflower that resembles the texture of rice. It’s often used as a low-carb alternative to grains.

How do I make crispy tofu?

Press the tofu to remove excess moisture, cube it, toss with oil and cornstarch, and bake it at high heat until golden and crispy.

Can I use frozen cauliflower rice?

Yes, frozen cauliflower rice works just as well. Thaw it first and squeeze out excess moisture if needed.

What vegetables work best in this dish?

Peas, carrots, bell peppers, broccoli, and corn are all great options. Use what you have on hand or what’s in season.

Is this recipe gluten-free?

It can be! Just make sure to use gluten-free soy sauce or tamari.

Can I add more protein?

Yes, add more tofu, or other protein sources like edamame, tempeh, or a fried egg on top.

Does this reheat well?

Yes, it reheats very well in the microwave or on the stovetop. It’s perfect for meal prep.

Is this dish spicy?

It’s not inherently spicy, but you can add sriracha or chili flakes to turn up the heat.

Can I skip the tofu?

Yes, but the tofu adds protein and texture. You can substitute it with another protein or just enjoy the veggie rice.

How do I prevent cauliflower rice from getting soggy?

Cook it over medium-high heat and avoid covering the pan to allow moisture to evaporate.

Conclusion

Cauliflower Fried Rice with Crispy Tofu is a versatile, delicious, and wholesome meal that fits perfectly into any healthy eating plan. Whether you’re trying to eat low-carb, go plant-based, or just want a flavorful dish, this recipe delivers big taste with minimal effort.

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