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Cauliflower Fried Rice with Tofu Recipe

Cauliflower Fried Rice with Tofu

Wholesome Cove
This Cauliflower Fried Rice with Tofu is a fast, low-carb weeknight meal that tastes remarkably like traditional fried rice. Crispy pan-fried tofu, flavorful cauliflower rice, and pantry staples come together in under 45 minutes for a satisfying, vegan-optional dish that's nutrient-dense, meal-prep friendly, and deeply savory with garlic, ginger, soy, and sesame.
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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Course Main Course
Cuisine Asian
Servings 4 servings
Calories 245 kcal

Equipment

  • Large wok or nonstick skillet (12-inch or larger) - Preferred for best searing
  • Food processor - For ricing fresh cauliflower
  • Box grater - Alternative for ricing cauliflower
  • Tofu press or clean kitchen towels and heavy pan - For pressing tofu
  • Large cutting board
  • Chef's knife
  • Wooden spoon or silicone spatula
  • Small mixing bowl - For the sauce
  • Whisk or fork
  • Baking sheet lined with parchment paper - If baking tofu instead of pan-frying (optional)
  • Measuring spoons and cups
  • Microplane or box grater - For fresh ginger

Ingredients
  

For the Crispy Tofu

  • 1 block extra-firm tofu - 14 oz / 400g, drained and pressed
  • 2 tablespoons low-sodium soy sauce
  • 1 tablespoon cornstarch
  • 1 tablespoon neutral oil - avocado or vegetable oil

For the Cauliflower Fried Rice

  • 1 medium head cauliflower - about 4 cups / 400g riced, or 1 bag (12 oz / 340g) frozen cauliflower rice
  • 2 tablespoons sesame oil - divided, toasted preferred
  • 1 tablespoon neutral oil
  • 1 small yellow onion - finely diced
  • 3 cloves garlic - minced
  • 1 teaspoon fresh ginger - grated (or ½ teaspoon ground ginger)
  • 1 cup frozen peas and carrots - 130g, thawed
  • 2 large eggs - optional, omit for vegan
  • 3 tablespoons low-sodium soy sauce
  • 1 tablespoon hoisin sauce
  • 1 teaspoon rice wine vinegar
  • ½ teaspoon white pepper - or black pepper
  • 3 green onions - sliced thin, for garnish
  • 1 teaspoon sriracha - optional, for heat
  • sesame seeds - for garnish, optional

Instructions
 

  • Press the tofu: Drain, slice into slabs, wrap in towels, and press with a heavy object for 10-15 minutes (or 30 for best results). Cut into ¾-inch cubes.
  • Marinate and cook the tofu: Toss cubes with 2 tbsp soy sauce and 1 tbsp cornstarch. Heat 1 tbsp neutral oil in wok over medium-high. Sear tofu in single layer 3-4 minutes per side until golden and crispy. Set aside.
  • Rice the cauliflower (skip if using frozen): Pulse florets in food processor or grate until rice-like. Pat dry thoroughly. For frozen, thaw slightly and pat dry.
  • Cook the aromatics: Heat 1 tbsp sesame oil and 1 tbsp neutral oil in the same pan. Add diced onion and cook 2-3 minutes until softened. Add garlic and ginger; stir 30-45 seconds until fragrant.
  • Add the vegetables: Stir in thawed peas and carrots; cook 2 minutes. Push to one side of the pan.
  • Scramble the eggs (optional): Crack eggs into center, season with white pepper, and scramble until just set, about 1 minute. Fold into vegetables.
  • Cook the cauliflower rice: Add riced cauliflower, stir to combine, and cook undisturbed in even layer for 2 minutes. Repeat stirring and cooking for total 6-8 minutes until tender with bite.
  • Season and finish: Whisk together 3 tbsp soy sauce, hoisin, rice wine vinegar, and white pepper. Pour over, add remaining sesame oil and optional sriracha. Fold in crispy tofu. Taste and adjust seasoning.
  • Garnish and serve: Divide into bowls, top with sliced green onions and sesame seeds. Serve hot while tofu is crispy.

Notes

  • Press tofu thoroughly and use cornstarch for ultra-crispy texture that holds up in the dish.
  • Pat cauliflower rice very dry to prevent steaming and promote browning.
  • Use high heat and avoid constant stirring for better sear and wok-hei flavor.
  • Add toasted sesame oil at the end to preserve its nutty aroma.
  • For vegan version, omit eggs (add turmeric for color if desired).
  • Store leftovers in fridge up to 4 days; reheat on stovetop with splash of soy sauce for best texture.
  • Freeze cauliflower rice base up to 2 months (make fresh tofu when reheating).
  • Customize with extra veggies like bell peppers, broccoli, or edamame.
  • Use low-sodium soy sauce and taste before adding more salt.
  • Vacuum-packed super-firm tofu skips pressing for quicker prep.

Nutrition

Serving: 1serving (about 1.5 cups)Calories: 245kcalCarbohydrates: 16gProtein: 17gFat: 14gSaturated Fat: 2gCholesterol: 93mgSodium: 780mgPotassium: 620mgFiber: 5gSugar: 6gVitamin C: 78mgCalcium: 220mgIron: 3mg
Keyword cauliflower rice, low carb fried rice, tofu stir fry, vegan dinner, weeknight meal
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