Tofu Cauliflower Fried Rice

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Tofu Cauliflower Fried Rice that is full of crispy tofu and vegetables tossed with ginger, garlic, soy sauce, and cauliflower rice.

252 CAL 14g CARBS 16g FAT 18g PROTEIN
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This classic Cauliflower Fried Rice with Crispy Tofu is so full of flavor you won't even miss the rice. We have been on a cauliflower fried rice kick lately with this classic and shrimp version and we added another one to the list with tofu.

Last week I faced quite the kitchen challenge when hosting both a vegetarian friend and a low carb friend for dinner the same night. Since it was only the three of us, I didn't want to prepare multiple meals and instead ending up making this Tofu Cauliflower Fried Rice and it was a huge hit. I served it with some Sesame Soy Edamame and Crispy Asian Brussels Sprouts and everyone was happy. 

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There are a few things that make this recipe special. The first is the crispy tofu. It adds texture to the dish and in my opinion, the only way to eat tofu is when it is super crispy.

Then there is the cauliflower rice. Cauliflower soaks up flavor really well and in this recipe, it soaks up all the flavor from the garlic, ginger, sesame oil, and Sriracha.  

Lastly, come the eggs and veggies. They round out the dish and the eggs pack in some extra protein to make the dish filling. It's such a tasty spin on traditional fried rice.

Cauliflower Fried Rice with tofu, carrrots, red peppers, garlic, ginger, and soy sauce.

How to make crispy tofu

The key to making tofu recipe delicious is making sure the tofu is crispy and light. No one wants to eat mushy tofu. Here's how to do that: 

  1. Press it: Start by cutting the tofu into large slices and wrapping it in a towel. Place something heavy on top, like a cast-iron skillet, and let the tofu sit for 10 minutes. This draws out the moisture and helps ensure a crispy texture. You can also use a tofu press if you have one.
  2. Add flavor: Next up, you want to season the tofu. The easiest way to do this is by adding some soy sauce or tamari.  
  3. Cornstarch and seasoning: To get the crispiest tofu possible, you will want to toss it in some cornstarch. You can also add seasoning at this step like curry powder, pepper, or any other seasoning you like.
  4. Oil: Last up, you will need some oil to cook the tofu. You won't need very much, a tablespoon is usually plenty.  Then you are ready to cook it over high heat in a skillet or bake it in the oven.

How to make cauliflower rice

When it comes to cauliflower rice, there are lots of options. You can make it from scratch starting with fresh cauliflower or you can take the easy route and use a packaged version. Fresh, frozen, and shelf-stable cauliflower rice will all work in this recipe. If you want to make it homemade, here's what to do:

  • Food processor: Cut the cauliflower into florets and add them to the food processor, making sure not to overfill. Pulse until they are in rice size pieces and repeat with remaining cauliflower.
  • Box grater: You can also make cauliflower rice using a box grater. Simple grate large pieces of the cauliflower against the small to medium grates.
  • Knife: If you have a sharp knife and fairly good knife skills, you can also chop the florets down into rice. It will just take longer and the pieces may not be quite as uniform.

Recipe Tips and Ideas

  • Make it vegan: Leave out the eggs and add some edamame or chopped peanuts for extra protein if you need it. 
  • Make it gluten-free: Use coconut aminos in place of the soy sauce and double-check that your tofu is gluten-free. Most plain tofu is naturally gluten-free but flavored options sometimes contain gluten.
  • Try new veggies: This recipe works with any kind of veggies you like. Just make sure to chop them small enough that they will cook quickly. Some favorites include asparagus, green beans, bok choy, snap peas, broccoli, and butternut squash.
  • Save time: If you want to save time, use premade cauliflower rice in this recipe instead of making it from scratch. You can also swap in baked tofu that doesn't have to be pressed and cooked. The teriyaki baked tofu is really delicious in this recipe.
  • More filling: If you want a more filling cauliflower rice, you can add in some cooked brown rice or quinoa to bulk things up. 
  • Try a different veggie rice: If you don't like cauliflower rice, you could make this with cabbage rice, broccoli rice, and I have even seen sweet potato rice. 

Fried rice with tofu and cauliflower rice in a bowl with vegetables, green onions, and a spoon.

Can you freeze Tofu Cauliflower Fried Rice?

Generally speaking, cauliflower fried rice can be kept in the freezer for 3-4 months in an airtight container. However, tofu doesn't freeze well. If you plan on storing leftovers in the freeze, store them without the tofu and then cook the tofu fresh before serving. The rice can be reheated in a skillet with a touch of oil or in the microwave.

Looking for more cauliflower rice recipes?

The Recipe
Tofu cauliflower fried rice with assorted vegetables, green onions, and soy sauce in a bowl with chopsticks.

Tofu Cauliflower Fried Rice

252 CAL 14g CARBS 16g FAT 18g PROTEIN
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  • 16 oz extra firm tofu
  • 1 tbsp cornstarch
  • 1/2 tsp pepper
  • 1 tsp sesame oil
  • Salt and pepper
  • 3 cups cauliflower rice
  • 2 tsp vegetable oil, divided
  • 1 egg
  • 1 egg white
  • 4 green onions, chopped
  • 2 cups green cabbage, shredded
  • 1 carrot, grated
  • 4 cloves garlic, minced
  • 2 tsp. fresh ginger, minced
  • 2 tbsp soy sauce (more to taste)

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Cut the tofu into horizontal slices and wrap in a towel. Place a heavy item, like a skillet, on top of the tofu and let sit for at least 10 minutes. Chop into squares. You could also use a tofu press.


Toss the tofu with cornstarch and black pepper. Heat the sesame oil over medium high heat. Add the tofu and cook for 2-3 minutes on each side until browned and crispy. Remove and set aside.


Heat your pan over medium high heat. Whisk together the egg and egg white and season with salt and pepper. Add 1 tsp of vegetable oil to the pan. Add the eggs and cook until just scrambled. Remove from pan and set aside.


Add the remaining vegetable oil and sesame oil to the hot pan. Add the scallions, cabbage, carrot, garlic, ginger, and any other veggies you like. Cook for 1-2 minutes until they just begin to soften.


Add the cauliflower rice and cook for 2-4 more minutes, stirring constantly, until the rice begins to crisp up.


Add the tofu, soy sauce, and egg. Stir together and cook for 1 more minute. Taste and add more soy sauce as needed.

Nutritional Facts
Serving Size: 1.5 cups
Amount Per Serving
Calories 252
Calories from Fat 139
% Daily Value *
Total Fat 16g
Saturated Fat 2g
Monounsaturated Fat 5g
Polyunsaturated Fat 1g
Cholesterol 47mg
Sodium 536mg
Total Carbohydrate 14g
Dietary Fiber 5g
Sugars 5g
Protein 18g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The Nutritional Values provided are estimates only and may vary based on the preparation method.

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About the author Meet Kristen McCaffrey
Hi, I’m the cookbook author, recipe developer, and food enthusiast behind Slender Kitchen. I am obsessed with making healthy food that is easy to prepare and absolutely delicious. Meal planning is my secret weapon and I hope I can make meal time easier for you with our tried and tested recipes and foolproof meal plans. Learn More
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