Cauliflower Fried Rice! Healthy + clean fried rice made with cauliflower, carrots, onions, garlic, eggs, sesame oil and THE BEST baked crispy tofu.
Cauliflower Fried Rice with Crispy Tofu
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This recipe was delicious and sooo easy. Perfect for lunches during the work week. I also liked adding a fried egg on top for some extra protein and yolky sauce 🙂
Alison
Cau-li-flo-wer! Cau-li-flo-wer!
It tastes like takeout, really – garlic and ginger setting the tone, diced bits of vegetables and pieces of soft scrambled eggs bulking it up, soy sauce and sesame oil tying the whole thing together, chewy baked tofu for the crown jewel on top, and cauliflower “rice” just making it conveniently lower carb and more nutritious.
This is not the first time cauliflower fried rice has shown its face around these parts, and it probably won’t be the last because #obsessed.
I first met cauliflower rice when I made this cauliflower fried rice a few years ago – but today, we’re taking it up a notch. Or down?
Down so we can go up?
Basically, we’re making this as simple as possible so it can be a 15 Minute Meal Prep recipe, and also! adding the best baked tofu of your life.
Here’s what we’re working with:
- cauliflower rice
- frozen vegetables
- garlic, ginger
- soy sauce, sesame oil, Sriracha
- eggs
- TOFU
If you start the tofu process right away, it can bake while you get the fried rice going.
And the tofu is kind of optional, yes, sure…
but also kind of not.
I studied up on this method from Cookie + Kate and it was literally life changing. SO GOOD. Best tofu I’ve ever baked. Stays crispy and chewy and I gave it a little extra browning, because that’s how I roll. You can also make it other ways (see here).
Happy lunches ahead, you guys.
VERY. HAPPY. LUNCHES.
Check Out Our Video For How To Make Cauliflower Fried Rice:
Cauliflower Fried Rice with Crispy Tofu
- Total Time: 30 minutes
- Yield: 4 1x
Description
Cauliflower Fried Rice! Healthy + clean fried rice made with cauliflower, carrots, onions, garlic, eggs, sesame oil and THE BEST baked crispy tofu.
Ingredients
Units
Scale
Baked Tofu:
- 15 ounces extra firm tofu, pressed and cubed
- 1 tablespoon olive oil
- 1 tablespoon soy sauce
- 1 tablespoon cornstarch
Cauliflower Fried Rice:
- 1 medium-sized head of cauliflower, cut into florets
- swish of olive oil
- 2 garlic cloves, minced
- 1 knob of ginger, grated
- 2–3 cups frozen peas and carrots (or really any veggies you want)
- a lil bit of soy sauce
- a lil bit of Sriracha
- swish of sesame oil
- 3 beaten eggs
- green onions for topping
Instructions
- Tofu: Preheat the oven to 450. Toss the tofu, olive oil, soy sauce, and cornstarch together. Arrange on a baking sheet lined with parchment paper. Bake for 20-30 minutes, stirring halfway through.
- Cauliflower: Run the florets through the food processor, in batches, until they reach a rice-like consistency.
- Fried “Rice”: Heat your olive oil over medium heat. Add the garlic, ginger, peas, and carrots. When it’s really sizzling, add the cauliflower, soy sauce, and Sriracha. Saute for just a minute or two, until the cauliflower barely softens.
- Egg: Make a well in the middle of the hot pan. Add sesame oil and eggs, and gently pull the eggs around in the center with a spatula to make scrambled eggs. Once cooked, stir the scrambled eggs in with the fried rice.
- Done: Serve it up, top with more Sriracha and green onions, and live your best life.
Equipment
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Notes
Eggs: DO NOT stir the eggs into the cauliflower before they’re cooked. You want to cook them in the center first so that you get little chunks of scrambled eggs in the fried rice.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Lunch
- Method: Sauté
- Cuisine: Asian
Keywords: cauliflower fried rice, crispy tofu, healthy fried rice
One More Thing!
This recipe is part of our magical cauliflower recipes page. Check it out!
Filed Under: All Recipes Carrot Cauliflower Dairy-Free Dinner Healthy Main Dishes Meal Prep Quick and Easy Recipes Sugar Free January Sugar-Free Tofu Vegetarian Winter
January 24, 2019
Nice to meet you!
I’m Lindsay and I ♡ FOOD. I used to be a teacher, and now making food and writing about it online is my full-time job. I love talking with people about food, and I'm so glad you're here.
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Cauliflower fried rice for the win! I’ve been making kimchee cauliflower fried rice recently (https://www.rachelphipps.com/2019/01/kimchee-fried-cauliflower-rice.html) and I actually think cauliflower holds the sauce flavours better than regular rice – the fact it is healthier is just an added bonus!
This looks delicious and I love Kate’s site, so I must try this tofu technique, as it is an ingredient I’m still getting to grips with.
I LOVE cauliflower! And under 30 minutes, I’m sold 🙂
Will this hold up well all week for lunch meal prep?
Tofu was one of my favorite meatless entrées growing up in Brooklyn when my former best friend turned me on to the vegetarian life. While I didn’t completely eliminate meat because I ate seafood and tuna fish, I learned that tofu was a great meat substitute that you can spice to your likening and enjoy with rice and other side dishes, as if you were consuming meat. It’s rich in protein and nutrients. The only downside for man consuming TOEFL is it mildly estrogenic.
This was absolutely delicious and my whole family enjoyed it immensely. The cauliflower rice is nutty and the texture of the baked tofu is a worthy extra step and simply perfect. Will make it again for sure! Thanks!
Glad to hear it, Ethel!
Thank you Lindsay. I was SO excited to see this recipe that appeared to be VEGAN, but why eggs ? Most of us do not realize that our eggs are NOT being raised grandma, but r raised in factory-farming. What happens to the male chicks ? They are ground up or thrown in the trash. Yep. Check it out.
Why don’t you leave out the eggs then? Since this is not a vegan blog there’s no need to point out that a recipe is not exclusively using vegan ingredients.
I think it might be misleading because when you type in “vegan cauliflower fried rice” this recipe appears
‘Be the change you want to see’! Buying organic, humanely-raised chicken eggs is a great way to shop your conscience. Aldi (for one) has them at a very reasonable price.
Lindsay. I was SO excited to see this recipe that appeared to be VEGAN, but why eggs?
please explain Lindsay.
Then don’t add eggs. Or use a vegan egg substitute. The JUST eggs made from mung beans are pretty good.
Agreed. Not all vegans are trying to make you feel bad about eating eggs. I respect your choices, and this recipe looks awesome. But it’s labeled vegan and it’s not. I would love a substitute suggestion, but not all “vegan egg” products are equal substitutes. That’s why I’m looking for recipes because I don’t know how to substitute.
Substitute Tamari for soy sauce for gluten free
Also coconut aminos! Tastes like soy sauce, just a little sweeter and no soy!
So if I wanted to make this to make Sad Desk Lunch less Sad how well does it reheat? Is the tofu and cauli going to go to mush if reheat in micro? Thoughts?
We’ve found that it reheats just fine!
What’s that red sauce you got on top? You gotta add that shit to the notes section. You know we gonna be looking at these pics then at the recipe and thinking, where’s the sauce?
Sriracha!
Can you use the frozen cauliflower rice?
Definitely!
Looks delicious, what type of tofu do you recommend?
Thanks!
We like to use extra firm for this!
I’ve tried kimchi rice last time. I will try your recipe next. Thank you
This recipe is SO GOOD. I made this for my lunches last week and am making it again for this upcoming week! I used 2 bags of Trader Joe’s frozen cauliflower rice – I think it is easier and cheaper than buying a head of cauliflower and making the rice yourself.
I stumbled across your blog and so happy I did! I can’t wait to try this recipe and many more on this site! The photography is great too btw, I’m sure my whole family will love this! Thank you 🙂
Absolutely delicious. Only me to eat it, but will freeze some for busy days or lazy days! 😁😃
Hi, I made the tofo fried rice, have a question , how much is 1 serving for this meal. I realize it serves 4 so would it be 1 cup each? Hope this doesn’t sound dumb but I think 1 cup might not be enough for a meal. Thanks, Ann
P.S. would you post serving size for each single serving just a thought.
This recipe was delicious and sooo easy. Perfect for lunches during the work week. I also liked adding a fried egg on top for some extra protein and yolky sauce 🙂
Yum! Glad you enjoyed it!
Wonderful recipe Lindsay! Not sure why the comments on vegan, vegetarian, chickens, eggs etc. but people be crAzy sometimes 😉
Looks delicious, I Love cauliflower! i eat many times.
tnxx for share it
the nice recipe I will try it today.
Just made the Cauliflower rice with crispy tofu. Delicious.
First time I’ve had Cauliflower rice. Really nice texture.
Thank you
So happy to hear you enjoyed this, Lindsay!
Absolutely delicious. Only me to eat it, but will freeze some for busy days or lazy days
My ew fav recipe. I meal prepped this last week and fell in love. So much so I am making it this week as well!!!
My first attempt to make any kind of cauliflower rice and it was definitely a success! 🙂 Thanks for the recipe Lindsay 🙂
So glad to hear this! Thanks for the comment!
Followed this exactly. It was delish. I felt like I was eating rice. It’s a Tofu Keeper
So glad you enjoyed the recipe, Elizabeth!