Cauliflower Fried Rice
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.
6 people
Calories: 185kcal
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: 6g | Calories: 185kcal | Carbohydrates: 17g | Protein: 10g | Fat: 10g | Saturated Fat: 1g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 4g | Sodium: 977mg | Potassium: 510mg | Fiber: 5g | Sugar: 6g | Vitamin A: 3443IU | Vitamin C: 81mg | Calcium: 151mg | Iron: 3mg