Cauliflower Rice Stir Fry with Veggies and Tofu
Crispy golden tofu tossed with cauliflower rice, fresh veggies, and a savory garlic-ginger sauce. A healthy, low-carb stir fry that’s high in protein, packed with fiber, and ready in under 30 minutes.
Prep: 15 minutes
Cook: 15 minutes
Total: ~30 minutes
Serves: 4
Ingredients
For the Tofu
1 block (14 oz / 400 g) firm tofu, pressed & cubed
2 tbsp soy sauce
1 tbsp olive oil or sesame oil
1 tbsp cornstarch
For the Stir Fry
4 cups cauliflower rice
1 red bell pepper, diced
1 zucchini, diced
1 cup broccoli florets, small
2 carrots, thinly sliced
3 green onions, chopped
2 tbsp olive oil or sesame oil
For the Sauce
3 tbsp low-sodium soy sauce
1 tbsp rice vinegar or lemon juice
1 tbsp sesame oil
1 tbsp honey or maple syrup
2 garlic cloves, minced
1 tsp fresh ginger, grated
1 tsp chili flakes
Garnish
Sesame seeds
Fresh cilantro or parsley
Instructions
Prepare Tofu
Toss cubed tofu with soy sauce, olive oil, and cornstarch.
Pan-fry in a skillet over medium heat until golden and crispy (6–8 minutes). Remove and set aside.
Cook Veggies
In the same pan, heat olive or sesame oil.
Add broccoli, carrots, bell pepper, and zucchini. Stir fry 5–6 minutes until tender-crisp.
Add Cauliflower Rice
Stir in cauliflower rice and cook 3–4 minutes until heated through.
Make Sauce
Whisk together soy sauce, rice vinegar/lemon, sesame oil, honey, garlic, ginger, and chili flakes.
Combine
Add crispy tofu back to the pan.
Pour sauce over everything, tossing well until coated.
Serve
Garnish with sesame seeds, green onions, and cilantro. Serve hot.
Tips
For extra protein, add edamame or chickpeas.
Swap cauliflower rice with quinoa for a heartier meal.
Air fry the tofu (375°F / 190°C for 15 minutes) for maximum crispiness.
Nutritional Information
Calories: ~310
Protein: 18g
Carbs: 26g
Fat: 15g
Fiber: 8g