Cauliflower Rice Stir-Fry with Tofu: A Quick & Balanced Vegetarian Dinner

Welcome to Healthy Dish Daily! Today, we're diving into a delicious and incredibly easy Cauliflower Rice Stir-Fry with Tofu, perfect for a busy weeknight. This vibrant dish offers a delightful blend of textures and flavors, taking only about 30 minutes from start to finish. It's an excellent way to enjoy a satisfying meal that significantly reduces fat and oil compared to traditional fried rice, replacing fatty options with a wholesome, plant-based alternative.

Cauliflower Rice Stir-Fry with Tofu

A quick, healthy, and flavorful vegetarian stir-fry featuring crispy tofu and cauliflower rice, perfect for a satisfying weeknight meal.

Prep Time

15 min

Cook Time

20 min

Total Time

35 min

Servings: 4 Course: Main Dish Cuisine: Asian, Vegetarian

Ingredients

For the Tofu:
1 block (14 oz) extra-firm tofu, pressed and cubed
1 tbsp olive oil
1 tbsp low-sodium soy sauce or tamari
1 tsp cornstarch
For the Stir-Fry:
1 tbsp sesame oil
1 small head cauliflower, riced (about 4 cups)
1 cup broccoli florets
1 red bell pepper, thinly sliced
1 medium carrot, julienned
2 cloves garlic, minced
1 tbsp fresh ginger, grated
For the Sauce:
¼ cup low-sodium soy sauce or tamari
1 tbsp rice vinegar
1 tbsp maple syrup or honey
1 tsp sriracha (optional)
1 tsp cornstarch
For Garnish:
Green onions, sliced
Sesame seeds

Method

1. Prep the Tofu: Press extra-firm tofu for at least 15 minutes to remove excess water. Cut into 1-inch cubes and toss with 1 tbsp soy sauce and 1 tsp cornstarch until coated.
2. Cook the Tofu: Heat 1 tbsp olive oil in a large non-stick pan or wok over medium-high heat. Add tofu cubes and cook for 5-7 minutes, turning occasionally, until golden brown and crispy. Remove from pan and set aside.
3. Sauté Aromatics: Add 1 tbsp sesame oil to the same pan. Sauté minced garlic and grated ginger for 30 seconds until fragrant, being careful not to burn them.
4. Stir-Fry Vegetables: Add broccoli florets, sliced bell pepper, and julienned carrot to the pan. Stir-fry for 3-5 minutes until vegetables are tender-crisp.
5. Add Cauliflower Rice: Stir in the riced cauliflower and cook for another 3-4 minutes, stirring frequently, until it softens slightly but retains a bit of bite.
6. Prepare the Sauce: In a small bowl, whisk together low-sodium soy sauce, rice vinegar, maple syrup, sriracha (if using), and 1 tsp cornstarch.
7. Combine & Serve: Pour the sauce over the vegetables and cauliflower rice, stirring until everything is well coated and the sauce has thickened. Return the cooked tofu to the pan and gently toss to combine. Garnish with sliced green onions and sesame seeds before serving immediately.

Vibrant cauliflower rice stir-fry with perfectly seared tofu, colorful vegetables, and a glossy sauce, garnished with green onions and sesame seeds, presented in a ceramic bowl on a light wooden table, natural overhead lighting, professional food photography style.

Why You'll Love This Cauliflower Rice Stir-Fry with Tofu

Quick & Easy: Ready in just 30 minutes, making it ideal for busy weeknights.
Nutrient-Packed: Loaded with fresh vegetables and protein-rich tofu for a balanced meal. You might also enjoy our Mediterranean Quinoa Bowls with Roasted Chickpeas for another quick and healthy option.
Low Carb Alternative: Cauliflower rice dramatically cuts down on carbohydrates without sacrificing flavor.
Customizable: Easily adapt with your favorite vegetables or protein sources.
Deliciously Flavorful: A savory stir-fry sauce brings all the ingredients together beautifully.

Ingredients for Cauliflower Rice Stir-Fry

Gather these fresh ingredients to create a delicious and satisfying meal that's bursting with flavor and nutrients.

For the Tofu:
1 block (14 oz) extra-firm tofu, pressed and cubed: Provides plant-based protein and a satisfying texture.
1 tbsp olive oil: For pan-frying the tofu until golden and crispy.
1 tbsp low-sodium soy sauce or tamari: Adds umami and seasoning to the tofu.
1 tsp cornstarch: Helps create a crispy coating on the tofu.
For the Stir-Fry:
1 tbsp sesame oil: Infuses a nutty aroma and flavor.
1 small head cauliflower, riced (about 4 cups): The low-carb base for our stir-fry.
1 cup broccoli florets: Adds vibrant green color and crunch.
1 red bell pepper, thinly sliced: Contributes sweetness and color.
1 medium carrot, julienned: Adds a touch of natural sweetness and texture.
2 cloves garlic, minced: Essential aromatic base.
1 tbsp fresh ginger, grated: Provides a warm, spicy zing.
For the Sauce:
¼ cup low-sodium soy sauce or tamari: The savory foundation of the sauce.
1 tbsp rice vinegar: Adds a tangy balance.
1 tbsp maple syrup or honey: For a hint of sweetness to balance the savory notes.
1 tsp sriracha (optional): For a touch of heat.
1 tsp cornstarch: Thickens the sauce to coat the stir-fry.
For Garnish:
Green onions, sliced: Fresh, mild onion flavor and vibrant color.
Sesame seeds: Adds a nutty crunch and visual appeal.

How to Make Cauliflower Rice Stir-Fry with Tofu

Follow these simple steps for a flavorful and healthy meal that comes together quickly.

A chef's hands stir-frying colorful vegetables and tofu in a large wok over high heat, steam rising, with a motion blur effect to emphasize cooking, warm kitchen lighting, professional and dynamic shot.

1. Prep the Tofu: Press extra-firm tofu for at least 15 minutes to remove excess water. Cut into 1-inch cubes and toss with 1 tbsp soy sauce and 1 tsp cornstarch until coated.
2. Cook the Tofu: Heat 1 tbsp olive oil in a large non-stick pan or wok over medium-high heat. Add tofu cubes and cook for 5-7 minutes, turning occasionally, until golden brown and crispy. Remove from pan and set aside.
3. Sauté Aromatics: Add 1 tbsp sesame oil to the same pan. Sauté minced garlic and grated ginger for 30 seconds until fragrant, being careful not to burn them.

A four-panel collage showing the cooking process: (1) tofu pressing, (2) tofu browning in a pan, (3) vegetables being added to a wok, (4) cauliflower rice mixed with sauce and vegetables. Each panel is cleanly composed, well-lit, and shows clear progression.

4. Stir-Fry Vegetables: Add broccoli florets, sliced bell pepper, and julienned carrot to the pan. Stir-fry for 3-5 minutes until vegetables are tender-crisp.
5. Add Cauliflower Rice: Stir in the riced cauliflower and cook for another 3-4 minutes, stirring frequently, until it softens slightly but retains a bit of bite. For another easy, low-carb meal, consider our Zucchini Noodles with Pesto and Cherry Tomatoes.
6. Prepare the Sauce: In a small bowl, whisk together low-sodium soy sauce, rice vinegar, maple syrup, sriracha (if using), and 1 tsp cornstarch.
7. Combine & Serve: Pour the sauce over the vegetables and cauliflower rice, stirring until everything is well coated and the sauce has thickened. Return the cooked tofu to the pan and gently toss to combine. Garnish with sliced green onions and sesame seeds before serving immediately. For more protein-packed, healthy options, check out the Spinach and Feta Stuffed Chicken Breast recipe.

Expert Tips for the Best Stir-Fry

Press Your Tofu: Don't skip pressing the tofu! This removes excess water, allowing it to absorb flavors better and crisp up beautifully.
High Heat is Key: Stir-frying requires high heat to achieve that perfect tender-crisp texture in your vegetables and prevent them from becoming soggy.
Don't Crowd the Pan: Cook in batches if necessary, especially the tofu, to ensure even browning and proper stir-frying.
Prep Ahead: Chop all your vegetables and mix the sauce beforehand. This makes the cooking process much smoother and faster.
Storage: Leftovers can be stored in an airtight container in the refrigerator for up to 3-4 days. Reheat gently in a pan or microwave.

Recipe Variations

Feel free to get creative with your stir-fry! This recipe is incredibly versatile and can be adapted to your taste and what you have on hand.

Add More Veggies: Incorporate mushrooms, green beans, snow peas, or bok choy for extra nutrition and flavor.
Protein Swap: Not a fan of tofu? Try edamame, tempeh, or even cooked chicken or shrimp for a different protein source. If you're looking for other quick protein options, our Quick Spicy Shrimp Tacos are a fantastic choice.
Spicy Kick: Increase the sriracha in the sauce or add a pinch of red pepper flakes during stir-frying for more heat.
Nutty Flavor: A tablespoon of peanut butter or almond butter whisked into the sauce adds a rich, creamy, nutty dimension.

How to Serve Cauliflower Rice Stir-Fry

This Cauliflower Rice Stir-Fry with Tofu is a complete meal on its own, but it also pairs wonderfully with a few simple additions. Serve it immediately after cooking to enjoy the best texture of the vegetables and tofu. A sprinkle of extra sesame seeds or a drizzle of sriracha can elevate the presentation and taste. For another satisfying vegetarian meal, try our Sweet Potato Black Bean Burgers.

A beautifully plated cauliflower rice stir-fry with tofu, garnished with fresh green onions and sesame seeds, presented in a modern white bowl next to a small side of chili garlic sauce and chopsticks on a minimalist table setting, natural window light.

How Long to Cook Cauliflower Rice Stir-Fry?

The beauty of this stir-fry lies in its speed! The total cooking time for the vegetables and cauliflower rice is approximately 6-9 minutes over medium-high to high heat. You're looking for tender-crisp vegetables and slightly softened cauliflower rice. The tofu takes about 5-7 minutes to get beautifully golden and crispy before being added back in.

Is Cauliflower Rice Stir-Fry with Tofu Healthy?

Absolutely! This dish from Healthy Dish Daily is a fantastic example of approachable wellness. It’s packed with fiber-rich vegetables, lean plant-based protein from the tofu, and healthy fats from the sesame and olive oil. Using cauliflower rice significantly reduces the carbohydrate count compared to traditional rice, making it a great option for those focusing on lower-carb eating. It's a truly balanced and nourishing meal.