Easy Weeknight Meal – Tofu Cauliflower Fried Rice

Tofu Cauliflower Fried Rice

Since summer is right around the corner, I’ve been trying to incorporate more low carb or no carb meals into my weekly routine. This Tofu Cauliflower Fried Rice dish is perfect for a no carb meal and can be modified (remove the egg from the ingredients) to be completely vegetarian. You can serve this dish on Monday if you practice Meatless Mondays.

In addition, the Tofu Cauliflower Fried Rice is a great weeknight meal because it only takes about 15 minutes to make; if you purchase a bag of “cauliflower rice” instead of using a food processor on a head of cauliflower. I highly recommend using the pre-prepared “cauliflower rice”. It works perfectly in this dish.

The “cauliflower rice” is a substitute for traditional rice, and I must say in this meal I don’t miss the rice. The Tofu Cauliflower Fried Rice is both a filling and flavorful meal. Here’s the recipe!

Serves: 5


For the Tofu:

  • One 14-ounce package extra firm tofu, cubed small (or two 8-ounce packages cubed super firm tofu)

  • 3 tablespoons of vegetable oil

For the Cauliflower Fried Rice:

  • 2 large eggs, whisked (optional)

  • 1 tablespoon of fresh or minced garlic

  • 1 bag of fresh stir fry vegetables ( I like the Publix version)

  • ½ bag of frozen green peas and carrots

  • ½ of a shallot onion chopped

  • One bag “cauliflower rice” (or 1 head cauliflower, rice in food processor) can be purchased at Trader Joe’s and Publix

  • 3 tablespoons soy sauce

  • 1- 2 tablespoons of sesame oil

  • ½ teaspoon Kosher salt (optional)


To Prepare the Crispy Tofu:

I use the Brothers Green Eats method see their instructional video.

  • Cut the block of tofu in half. Place each half in 2 clean paper towels and pat dry to absorb some of the excess water. Do not squeeze it might breaking up the tofu.

  • Cut the tofu into small cubes. Using a non-stick pan, pan-fry the tofu cubes on medium-high heat with 1 1/2 tbsp vegetable oil.

  • Very Gently mix and turn frequently until the tofu is lightly golden brown on most sides. If you find that the tofu is sticking to the pan, add a little more oil or turn down the heat. Remove tofu from pan once brown and place on a paper towel-lined plate to absorb the excess oil.

    * Some recipes online instruct you to marinate the tofu in soy sauce. I found that doing so makes the tofu less firm and it crumbles when you try to turn it while frying it.

To Prepare the Cauliflower Fried Rice:

  • In a large non-stick skillet or wok, heat 1 tbsp of oil on medium heat. Add the minced or fresh garlic and fry for about 10-15 seconds until fragrant.

  • Add the chopped onions and bag of fresh stir fry vegetables. Sauté on medium-high heat, mixing often, until all the vegetables start to become tender. (2 min)

  • Add the cauliflower “rice” and combine with the rest of the ingredients. Stir-fry uncovered on medium heat, mixing frequently, until the cauliflower “rice” is tender, yet still remains crispy (5 min).

  • Add the half bag of frozen peas and carrots and stir.

  • Pour the soy sauce and sesame oil directly into the skillet and stir.

  • Once the cauliflower “rice” is done, add in the pan-fried tofu.

  • Taste and add an additional 2 tablespoon of soy sauce or a teaspoon of kosher salt if needed.

  • Saute on medium-high heat for another few minutes until the sauce absorbs into the dish, and coat the vegetables and tofu. If you find the dish starting to stick to the pan, lower the heat.

  • Dig a hole in the fried rice so that the surface of the pan is visible, then scramble the egg in the hole. Once the egg is scrambled combine all the ingredients.

  • Turn off the heat and serve hot

    If you try this recipe share a picture on Instagram and tag me at @sporadic_obsessions or use the hashtag #ISOtriedit so I can check it out!








2 Responses to Easy Weeknight Meal – Tofu Cauliflower Fried Rice

  1. Carli says:

    This looks delicious. I want to try it.

Leave a Reply

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