Cauliflower Rice Stir-Fry with Tofu and Broccoli

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

A low-carb cauliflower rice stir-fry loaded with protein-rich tofu and nutrient-dense broccoli, seasoned with garlic and ginger for balanced flavor. This asian fusion-inspired stir fry (low carb, vegan) ready in about 35 minutes pairs extra firm tofu, pressed and cubed, broccoli florets, sesame oil for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 calories and feeds 4, so it slots cleanly into a low-carb week and pairs well with cauliflower rice or roasted green vegetables. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 15 min Cook: 20 min Serves 4 Asian Fusion cuisine 320 cal/serving
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Ingredients

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Instructions

  1. Step 1: Heat 1 tbsp sesame oil in a large nonstick skillet over medium-high heat. Add 14 oz cubed extra firm tofu and cook for 6-8 minutes, turning occasionally, until edges are golden and crispy. Remove tofu and set aside.
  2. Step 2: In the same skillet, add remaining 1 tbsp sesame oil. Sauté 3 minced garlic cloves and 1 tbsp grated fresh ginger for 30 seconds until fragrant.
  3. Step 3: Add 2 cups broccoli florets and stir-fry for 4-5 minutes until bright green and tender-crisp.
  4. Step 4: Stir in 4 cups grated cauliflower rice, 3 tbsp low sodium soy sauce, 1/4 tsp black pepper, and 1/4 tsp red chili flakes. Cook for 5-6 minutes, stirring frequently, until cauliflower is tender but not mushy.
  5. Step 5: Return the cooked tofu to the skillet and toss gently to combine and heat through.
  6. Step 6: Remove from heat and garnish with 1/4 cup sliced green onions before serving.

Frequently asked questions

How long does Cauliflower Rice Stir-Fry with Tofu and Broccoli take to make?

Total time is about 35 minutes (15 min prep + 20 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Cauliflower Rice Stir-Fry with Tofu and Broccoli?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep broccoli florets from drying out.

Can I substitute ingredients in Cauliflower Rice Stir-Fry with Tofu and Broccoli?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Cauliflower Rice Stir-Fry with Tofu and Broccoli for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is Cauliflower Rice Stir-Fry with Tofu and Broccoli low carb?

Yes — this recipe is tagged low carb, vegan, gluten free based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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