Cauliflower 'Rice' Stir-Fry with Tofu and Vegetables
Vibrant stir-fry featuring crispy pan-fried tofu and colorful vegetables tossed in a savory-sweet sauce over riced cauliflower for a nutrient-packed keto-friendly meal. This asian-inspired keto (vegetarian, low-carb) ready in about 35 minutes pairs medium head, riced (3 cups) cauliflower, pressed and cubed firm tofu, avocado oil for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 380 calories and feeds 2, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. 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.
Ingredients
- 1 medium head, riced (3 cups) cauliflower
- 8 oz, pressed and cubed firm tofu
- 2 tbsp avocado oil
- 1, thinly sliced red bell pepper
- 1 cup broccoli florets
- 1/2 cup, sliced mushrooms
- 2 tbsp soy sauce
- 1 tbsp rice vinegar
- 1 tsp sugar-free honey substitute
- 1/4 cup, chopped green onions
Instructions
- Step 1: Press tofu by wrapping in a clean towel and placing a heavy pan on top for 10 minutes, then cut into 1/2-inch cubes. Heat 1 tbsp avocado oil in a large skillet over medium-high heat, add tofu, and cook for 5-6 minutes until golden brown on all sides, then set aside.
- Step 2: In the same skillet, heat remaining 1 tbsp avocado oil. Add red bell pepper, broccoli, and mushrooms, and stir-fry for 4-5 minutes until vegetables are crisp-tender and slightly charred at the edges.
- Step 3: Stir in garlic powder (1/2 tsp), soy sauce, rice vinegar, and 1 tsp sugar-free honey substitute. Cook for 1 minute until sauce bubbles and thickens slightly.
- Step 4: Add 3 cups riced cauliflower and cook for 3-4 minutes, stirring frequently, until heated through and tender. Return tofu to skillet, toss to combine, and sprinkle with 1/4 cup chopped green onions. Serve immediately.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Cauliflower 'Rice' Stir-Fry with Tofu and Vegetables 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 Vegetables?
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 pressed and cubed firm tofu from drying out.
Can I substitute ingredients in Cauliflower 'Rice' Stir-Fry with Tofu and Vegetables?
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 Vegetables for a different number of people?
The recipe is written for 2 servings. Multiply each ingredient by (your serving target / 2). 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 Vegetables vegetarian?
Yes — this recipe is tagged vegetarian, low-carb based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
What others are saying
- ★★★★☆
Reliable weeknight option. Not going to blow your mind but always satisfying.
