Tofu Cauliflower Fried “Rice” | Recipe of the Week

I know it’s a little ironic to share a recipe that uses tofu as it’s main source of protein only a week after posting about possibly going back to eating chicken. I’m still considering adding chicken to my diet, leaning more towards a yes, but that doesn’t mean I’m completely against vegetarian-friendly options. In fact, if I can I’d rather eat the vegetarian-friendly options because that’s what I’m more accustomed to. I’m just looking to add some more variety and good macros to better hit my fitness goals.

Anyways, if you are meat-free this is a great macro friendly recipe for protein and low carbs. This version of friend rice uses cauliflower crumbles in place of rice and because of that keeps the carb count pretty low. When I looked at the macros for this, I was like, “Whaaa?!” because the carbs were that low compared to regular fried rice or even quinoa fried “rice”. The fat macros are a bit high on this recipe so I may look into some alternatives for that when it comes to frying or using a skillet. This recipe is also vegetarian friendly, but feel free to use chicken breasts if tofu isn’t your fancy.


what you’ll need 

  • extra firm tofu, pressed and cubed
  • 2 T. olive oil
  • minced garlic
  • 85g cauliflower crumbles
  • frozen peas and carrots
  • 2 eggs
  • soy sauce
  • sriracha

Start by draining and pressing the tofu. This is where I usually fail at preparing tofu because I don’t press the tofu enough, leaving too much moisture in it. My pressing out most of the moisture it allows the tofu to absorb more flavor and crisp up a little more. Be sure to do this in advance to have enough time to press, then cube the tofu block. I also added a little soy sauce onto the cubes before putting them in the fridge to marinate for about an hour.

In a wok or large skillet over medium heat, saute the tofu slightly in half of the olive oil and garlic. Set aside the tofu once it has a bit of a crisp to it. Next add the remaining olive oil and stir in the peas and carrots. If you’re in more a pinch to cook this meal, I suggest thawing the frozen peas and carrots (or use fresh) and draining off the excess water so the veggies fry faster. Once the peas and carrots start to fry in the oil, add in the cauliflower crumbles. The cauliflower is going cook faster that rice would so keep stirring all the veggies around. I like this meal to have a crisp on it – after all it is fried “rice” – so I let it sit still in the bottom of the pan for about a minute because stirring again. After a few minutes add in soy sauce and a pinch (or more) of sriracha – stir again. At this point I add the tofu back and stir everything together, again letting it sit on the bottom of the hot pan to crisp before moving it around again. Finally, crack two eggs into the mix, and stir until the eggs are scrambled. Turn off heat, let cool for a few minutes before serving. Add some extra soy sauce and sriracha if you like.

tofu cauliflower bowl

Calories and macros on this recipe: 238 calories, 10g carbs, 13g protein, 16g fat. Honestly, I usually end up eating almost two servings of this because I just really like fried rice, so the fat content is a little higher than I’d like it to be. I’d definitely like to find an alternative to olive oil for cooking, if one exists, for frying or stir fry.

Thanks for reading!

You everyday gal finding balance in life. - gym goer - thrifter - makeup enthusiast

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