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Cauliflower Fried Rice with Tofu | Vegan, Vegetarian, Grain Free

Cauliflower Fried Rice with Tofu

Whip up this flavorful cauliflower fried rice with tofu in just about 30 minutes in one pan. It's the perfect healthy main dish for busy weeknights!
Course Entree, Main Dish
Cuisine Asian, Vegan
Keyword cauliflower fried rice, vegan cauliflower fried rice
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings 4 servings
Calories 265kcal
Author Deborah Davis


  • 1 medium head 16 oz. cauliflower
  • 1 tablespoon canola oil
  • 1 teaspoon sesame oil
  • 1/2 onion chopped
  • 1 red bell pepper chopped
  • 2 cloves garlic minced
  • 1/4 cup vegetable broth
  • 1 teaspoon ginger grated
  • 4 tablespoons reduced sodium soy sauce
  • 2 teaspoons rice wine vinegar
  • 14 ounce block firm tofu drained
  • 1 1/2 cups frozen peas
  • To serve: 2 green onions sriracha sauce


  • Cut floret pieces from the cauliflower stems and rinse well. Place in a food processor and pulse 3-5 times until cauliflower is chopped into rice sized pieces.
  • In a large skillet heat the olive and sesame oils. Add the onion and red pepper and saute ~3 minutes until onion is tender and translucent.
  • Stir in the garlic, broth, ginger, soy sauce, and rice wine vinegar. Transfer the cauliflower to the pan and stir. Cover with lid and cook over medium-high heat for 3-4 minutes.
  • Remove the lid and stir in the peas. Crumble the tofu into the pan and stir. Saute for 3-5 minutes or until liquid has cooked off, tofu is warmed, and cauliflower is tender.
  • To serve, top with sliced green onion, sriracha sauce, and additional soy sauce (if desired).


  • You don't have to press the tofu for this recipe which is also a time saver! I found that I like the texture of the firm tofu when it has been crumbled right out of the package. All you need to do is drain the liquid it is packaged in.


Serving: 1/4 recipe | Calories: 265kcal | Carbohydrates: 27g | Protein: 18.5g | Fat: 10.5g | Saturated Fat: 1.5g | Polyunsaturated Fat: 9g | Sodium: 590mg | Sugar: 10g