Easy 30-Minute Vegan Cauliflower Fried Rice (High Protein)

A person holds a gray bowl of colorful Cauliflower Fried Rice with vegetables, using chopsticks to pick up a bite. The dish is garnished with chopped herbs, and two more similar bowls are partially visible on a white surface in the background.

About this recipe

This cauliflower fried rice is a lighter take on classic fried rice made with cauliflower rice, colorful veggies, and a savory soy-sesame flavor. I also add extra-firm tofu for plant-based protein, so it’s satisfying enough for dinner. The method is simple, but the key is cooking it the right way so it turns out dry and “fried-rice-like”—not watery or mushy.

Why you’ll love it

Meal-prep friendly: leftovers reheat well in a skillet
Not soggy: tips + method to keep cauliflower rice dry and fluffy
High-protein + vegan: tofu makes it filling without eggs or meat
One-pan and weeknight-friendly: quick, simple steps
Flexible: swap in whatever veggies you have

Ingredient notes

A tabletop displays bowls of fresh vegetables, including a whole cauliflower ready for Cauliflower Fried Rice, chopped carrots and red bell peppers, peas, corn, ginger, and tofu, all arranged in separate dishes on a white surface for meal preparation.

Cauliflower rice: Fresh or frozen works. If frozen, thaw and squeeze excess water.

Tofu: Use extra-firm and press/drain well for the best texture.

Soy sauce: Use low-sodium if you prefer; add more to taste.

Sesame oil: Add at the end for aroma (it’s a finishing oil).

Close-up of cauliflower florets in a transparent food processor bowl, ready to be transformed into Cauliflower Fried Rice. The focus is on the florets and measurement markings, emphasizing fresh food preparation in a home kitchen setting.

Close-up of a red-orange enameled skillet on a black stovetop, filled with cooked Cauliflower Fried Rice. The skillet’s handle is visible on the left, and the blurred background draws focus to the vibrant food and cookware.

how to make cauliflower fried rice step by step

Rice the cauliflower: Cut into florets and pulse in a food processor in batches until it looks like rice (don’t over-process into puree).
Prep the tofu: Drain/press extra-firm tofu, then pulse (or crumble) so it cooks up like little “scrambles.”
Start with aromatics: Heat oil in a large skillet over medium-high heat; sauté garlic + ginger just until fragrant.
Dry out the cauliflower rice first: Add cauliflower rice and cook 5–7 minutes, stirring, until it looks drier and not steamy/wet.
Add tofu + veggies: Stir in tofu and vegetables; cook 5–7 minutes until tender-crisp.
Season at the end: Add soy sauce last (it adds moisture) and finish with toasted sesame oil for aroma.
Taste + serve: Adjust seasoning, then top with cilantro and toasted sesame seeds.

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How to keep cauliflower fried rice from getting soggy

Add soy sauce at the end. Adding it too early can make everything wet.
Don’t overload the food processor. Pulse in batches so you get “rice,” not cauliflower paste.
Use a large pan and higher heat. Cauliflower releases water—high heat helps it evaporate instead of steaming.
Cook in stages. Aromatics → cauliflower rice → veggies → sauce at the end.

Three bowls of Cauliflower Fried Rice are arranged on a white surface. The dish features chopped vegetables like red bell peppers and green herbs, all finely mixed and topped with fresh cilantro. Wooden chopsticks rest near the bowls.

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Protein variations

Egg version (non-vegan): scramble 2 eggs in the pan first, remove, then add back at the end.
Chicken/shrimp: swap tofu for cooked chicken or shrimp (add near the end so it doesn’t overcook).
Edamame boost: add 1/2 cup shelled edamame for extra protein.

Sauce swaps (depending on dietary needs)

Gluten-free: Use tamari or coconut aminos.
Lower sodium: use low-sodium soy sauce and add more sesame oil + a squeeze of lime for flavor.

Flavor variations

Spicy: add 1–2 tsp sriracha or chili garlic sauce, or a pinch of red pepper flakes.
Ginger-scallion: add 2–3 sliced scallions at the end, along with extra ginger.
Curry fried rice: add 1–2 tsp curry powder (or garam masala for a twist) with the garlic/ginger. This gives it a kind of Singapore Noodles vibe.

Veggie swaps (use what you have)

Mushroom fried rice: add sliced mushrooms (cook them first to brown) or use air fryer mushrooms.
Broccoli or green beans: chop them into small pieces so they cook faster.
Pineapple: add 1/2 cup pineapple for a sweet-savory version. Got to this post, “All About Pineapples,” for a quick tutorial on cutting them.

Texture variations

For a more “fried” texture, cook in two batches or use a wider pan; don’t crowd it.
Extra crunch: finish with toasted cashews or peanuts.

faq

Can I use frozen cauliflower rice?

Yes. Thaw first and squeeze out excess water, then cook over medium-high heat to evaporate moisture.

How do I keep cauliflower fried rice from getting watery?

Use a large skillet, cook over medium-high heat, don’t overcrowd the pan, and add soy sauce at the end.

How long does it last in the fridge?

Store airtight for 3–4 days. Reheat in a skillet for best texture.

Is cauliflower fried rice keto?

It’s lower-carb than regular fried rice. (If you want strict keto, use a keto-friendly soy sauce alternative and watch corn/peas.)

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Three bowls of colorful quinoa salad, featuring chopped veggies like red bell pepper and green herbs, are arranged on a white surface. Reminiscent of Cauliflower Fried Rice, the salad is garnished with cilantro, with wooden chopsticks beside one bowl.

Cauliflower Fried Rice

Alejandra Graf

Cauliflower fried rice is a lighter take on classic fried rice made with cauliflower rice, veggies, and a savory soy-sesame flavor. This version uses extra-firm tofu for plant-based protein and comes together fast in one skillet.

The key to great cauliflower fried rice is keeping it hot and dry (so it doesn’t turn watery). I’ll show you exactly how to get that “takeout-style” texture—not soggy.

5 de 1 voto

Prep Time 10

Cook Time 20

Total Time 30

Course Main

Cuisine Asian

Servings people

Calories 185 kcal

Equipment

1 Food processor
1 large skillet

Ingredients

1 medium cauliflower head
8.8 oz 250 g extra-firm tofu (pressed/drained well)
1 tbsp avocado oil or coconut oil
3 garlic cloves finely chopped
1 –2 inch piece fresh ginger grated
1 red bell pepper sliced
3/4 cup grated carrots
3/4 cup corn kernels
3/4 cup frozen peas
3 tbsp soy sauce or tamari
1 tbsp toasted sesame oil
1 tsp fine sea salt adjust to taste
To serve optional
Chopped cilantro
1/4 cup toasted sesame seeds

Instructions

Cut cauliflower into florets. Pulse in a food processor in batches until it looks like rice grains. Set aside.
Drain and press extra-firm tofu. Pulse until finely chopped (or crumble by hand). Set aside.
Heat oil in a large skillet over medium-high heat. Add garlic and ginger and sauté 30–60 seconds until fragrant.
Add cauliflower rice and cook 5–7 minutes, stirring, until it looks drier and slightly tender (not wet).
Add tofu + veggies and cook 5–7 minutes, stirring often, until veggies are tender-crisp.
Add soy sauce and sesame oil. Toss for 30–60 seconds. Taste and adjust seasoning if needed.
Serve topped with cilantro and toasted sesame seeds.

Video

Notes

Don’t make cauliflower paste: Pulse the cauliflower in batches. If you overfill the food processor, the food will turn mushy.
The secret is high heat + a big pan: Cook on medium-high and use your largest skillet so the cauliflower dries out instead of steaming.
Soy sauce goes in at the end: It adds moisture—adding it too early can make the “rice” watery.
Using frozen cauliflower rice? Thaw first, then squeeze out any excess water, and cook a little longer to evaporate moisture.
Storage: Keeps 3–4 days in the fridge. Reheat in a skillet for the best texture.

Nutrition

Serving: 6gCalories: 185kcalCarbohydrates: 17gProtein: 10gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 4gMonounsaturated Fat: 4gSodium: 977mgPotassium: 510mgFiber: 5gSugar: 6gVitamin A: 3443IUVitamin C: 81mgCalcium: 151mgIron: 3mg

Keyword cauliflower

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Nutritional information of this recipe is only an estimate, the accuracy for any recipe on this site is not guaranteed.

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This post appeared first in March 2018.