Cauliflower Fried Rice with Crispy Tofu Recipe - Pinch of Yum
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Cauliflower Fried Rice with Crispy Tofu

15 reviews / 4.9 average

Cauliflower Fried Rice! Healthy + clean fried rice made with cauliflower, carrots, onions, garlic, eggs, sesame oil and THE BEST baked crispy tofu.

Cau-li-flo-wer! Cau-li-flo-wer!

It tastes like takeout, really – garlic and ginger setting the tone, diced bits of vegetables and pieces of soft scrambled eggs bulking it up, soy sauce and sesame oil tying the whole thing together, chewy baked tofu for the crown jewel on top, and cauliflower “rice” just making it conveniently lower carb and more nutritious.

This is not the first time cauliflower fried rice has shown its face around these parts, and it probably won’t be the last because #obsessed.

I first met cauliflower rice when I made this cauliflower fried rice a few years ago – but today, we’re taking it up a notch. Or down?

Down so we can go up?

Basically, we’re making this as simple as possible so it can be a 15 Minute Meal Prep recipe, and also! adding the best baked tofu of your life.

Ingredients in bowls for cauliflower fried rice.

Here’s what we’re working with:

  • cauliflower rice
  • frozen vegetables
  • garlic, ginger
  • soy sauce, sesame oil, Sriracha
  • eggs
  • TOFU

If you start the tofu process right away, it can bake while you get the fried rice going.

And the tofu is kind of optional, yes, sure…

but also kind of not.

I studied up on this method from Cookie + Kate and it was literally life changing. SO GOOD. Best tofu I’ve ever baked. Stays crispy and chewy and I gave it a little extra browning, because that’s how I roll. You can also make it other ways (see here).

Cauliflower fried rice  in meal prep containers with chopsticks.

Happy lunches ahead, you guys.


Check Out Our Video For How To Make Cauliflower Fried Rice:

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Cauliflower fried rice in a bowl.

Cauliflower Fried Rice with Crispy Tofu

  • Author: Lindsay
  • Total Time: 30 minutes
  • Yield: 4 1x


Cauliflower Fried Rice! Healthy + clean fried rice made with cauliflower, carrots, onions, garlic, eggs, sesame oil and THE BEST baked crispy tofu. 


Units Scale

Baked Tofu:

  • 15 ounces extra firm tofu, pressed and cubed
  • 1 tablespoon olive oil
  • 1 tablespoon soy sauce
  • 1 tablespoon cornstarch

Cauliflower Fried Rice:

  • 1 medium-sized head of cauliflower, cut into florets
  • swish of olive oil
  • 2 garlic cloves, minced
  • 1 knob of ginger, grated
  • 23 cups frozen peas and carrots (or really any veggies you want)
  • a lil bit of soy sauce
  • a lil bit of Sriracha
  • swish of sesame oil
  • 3 beaten eggs
  • green onions for topping


  1. Tofu: Preheat the oven to 450. Toss the tofu, olive oil, soy sauce, and cornstarch together. Arrange on a baking sheet lined with parchment paper. Bake for 20-30 minutes, stirring halfway through.
  2. Cauliflower: Run the florets through the food processor, in batches, until they reach a rice-like consistency.
  3. Fried “Rice”: Heat your olive oil over medium heat. Add the garlic, ginger, peas, and carrots. When it’s really sizzling, add the cauliflower, soy sauce, and Sriracha. Saute for just a minute or two, until the cauliflower barely softens.
  4. Egg: Make a well in the middle of the hot pan. Add sesame oil and eggs, and gently pull the eggs around in the center with a spatula to make scrambled eggs. Once cooked, stir the scrambled eggs in with the fried rice.
  5. Done: Serve it up, top with more Sriracha and green onions, and live your best life.



Eggs: DO NOT stir the eggs into the cauliflower before they’re cooked. You want to cook them in the center first so that you get little chunks of scrambled eggs in the fried rice.

  • Prep Time: 15 minutes
  • Cook Time: 15 minutes
  • Category: Lunch
  • Method: Sauté
  • Cuisine: Asian

Keywords: cauliflower fried rice, crispy tofu, healthy fried rice

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One More Thing!

This recipe is part of our magical cauliflower recipes page. Check it out!

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Recipe rating


  1. Pinch of Yum Logo

    Tofu was one of my favorite meatless entrées growing up in Brooklyn when my former best friend turned me on to the vegetarian life. While I didn’t completely eliminate meat because I ate seafood and tuna fish, I learned that tofu was a great meat substitute that you can spice to your likening and enjoy with rice and other side dishes, as if you were consuming meat. It’s rich in protein and nutrients. The only downside for man consuming TOEFL is it mildly estrogenic.

  2. Pinch of Yum Logo

    This was absolutely delicious and my whole family enjoyed it immensely. The cauliflower rice is nutty and the texture of the baked tofu is a worthy extra step and simply perfect. Will make it again for sure! Thanks!

  3. Pinch of Yum Logo

    Thank you Lindsay. I was SO excited to see this recipe that appeared to be VEGAN, but why eggs ? Most of us do not realize that our eggs are NOT being raised grandma, but r raised in factory-farming. What happens to the male chicks ? They are ground up or thrown in the trash. Yep. Check it out.

    1. Pinch of Yum Logo

      Why don’t you leave out the eggs then? Since this is not a vegan blog there’s no need to point out that a recipe is not exclusively using vegan ingredients.

      1. Pinch of Yum Logo

        I think it might be misleading because when you type in “vegan cauliflower fried rice” this recipe appears

    2. Pinch of Yum Logo
      Kathy K

      ‘Be the change you want to see’! Buying organic, humanely-raised chicken eggs is a great way to shop your conscience. Aldi (for one) has them at a very reasonable price.

      1. Pinch of Yum Logo

        Then don’t add eggs. Or use a vegan egg substitute. The JUST eggs made from mung beans are pretty good.

      2. Pinch of Yum Logo

        Agreed. Not all vegans are trying to make you feel bad about eating eggs. I respect your choices, and this recipe looks awesome. But it’s labeled vegan and it’s not. I would love a substitute suggestion, but not all “vegan egg” products are equal substitutes. That’s why I’m looking for recipes because I don’t know how to substitute.

  4. Pinch of Yum Logo

    So if I wanted to make this to make Sad Desk Lunch less Sad how well does it reheat? Is the tofu and cauli going to go to mush if reheat in micro? Thoughts?

  5. Pinch of Yum Logo

    What’s that red sauce you got on top? You gotta add that shit to the notes section. You know we gonna be looking at these pics then at the recipe and thinking, where’s the sauce?

  6. Pinch of Yum Logo
    Jen H

    This recipe is SO GOOD. I made this for my lunches last week and am making it again for this upcoming week! I used 2 bags of Trader Joe’s frozen cauliflower rice – I think it is easier and cheaper than buying a head of cauliflower and making the rice yourself.

  7. Pinch of Yum Logo

    I stumbled across your blog and so happy I did! I can’t wait to try this recipe and many more on this site! The photography is great too btw, I’m sure my whole family will love this! Thank you 🙂

  8. Pinch of Yum Logo
    Faith Tyler

    Absolutely delicious. Only me to eat it, but will freeze some for busy days or lazy days! 😁😃

  9. Pinch of Yum Logo

    Hi, I made the tofo fried rice, have a question , how much is 1 serving for this meal. I realize it serves 4 so would it be 1 cup each? Hope this doesn’t sound dumb but I think 1 cup might not be enough for a meal. Thanks, Ann
    P.S. would you post serving size for each single serving just a thought.

  10. Pinch of Yum Logo

    This recipe was delicious and sooo easy. Perfect for lunches during the work week. I also liked adding a fried egg on top for some extra protein and yolky sauce 🙂

  11. Pinch of Yum Logo

    Wonderful recipe Lindsay! Not sure why the comments on vegan, vegetarian, chickens, eggs etc. but people be crAzy sometimes 😉

  12. Pinch of Yum Logo
    Lindsay Millar

    Just made the Cauliflower rice with crispy tofu. Delicious.

    First time I’ve had Cauliflower rice. Really nice texture.

    Thank you

  13. Pinch of Yum Logo

    My ew fav recipe. I meal prepped this last week and fell in love. So much so I am making it this week as well!!!

  14. Pinch of Yum Logo

    My first attempt to make any kind of cauliflower rice and it was definitely a success! 🙂 Thanks for the recipe Lindsay 🙂