Low-Carb Cauliflower Fried Rice with Tofu and Vegetables

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

A light, low-carb take on fried rice using riced cauliflower, crispy tofu, and fresh veggies tossed in a savory soy-ginger sauce. This asian fusion-inspired low carb (low carb, vegetarian) ready in about 30 minutes pairs cauliflower, riced, extra-firm tofu, pressed and cubed, medium carrot, diced for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 280 calories and feeds 3, 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.

Prep: 15 min Cook: 15 min Serves 3 Asian Fusion cuisine 280 cal/serving
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Ingredients

Instructions

  1. Step 1: Heat 1 tbsp canola oil in a large nonstick skillet over medium-high heat. Add 8 oz cubed pressed tofu and cook for 5-6 minutes, turning occasionally until golden on all sides. Remove tofu and set aside.
  2. Step 2: In the same skillet, add remaining 1 tbsp canola oil. Add 2 minced garlic cloves and 1 tbsp minced fresh ginger, sauté for 30 seconds until fragrant.
  3. Step 3: Stir in 1 medium diced carrot and 1/2 cup frozen peas, cooking for 3-4 minutes until tender.
  4. Step 4: Push vegetables to the side of the pan and pour in 2 lightly beaten eggs. Scramble eggs gently until just set, then mix with vegetables.
  5. Step 5: Add 4 cups riced cauliflower and 3 tbsp soy sauce to the skillet, stirring to combine. Cook for 5-7 minutes until cauliflower is tender but not mushy.
  6. Step 6: Return golden tofu to the pan along with 3 sliced green onions and 1 tbsp sesame oil. Toss everything together for 1-2 minutes to heat through and blend flavors. Serve immediately.

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Frequently asked questions

How long does Low-Carb Cauliflower Fried Rice with Tofu and Vegetables take to make?

Total time is about 30 minutes (15 min prep + 15 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 Low-Carb Cauliflower Fried Rice 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 cauliflower, riced from drying out.

Can I substitute ingredients in Low-Carb Cauliflower Fried Rice 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 Low-Carb Cauliflower Fried Rice with Tofu and Vegetables for a different number of people?

The recipe is written for 3 servings. Multiply each ingredient by (your serving target / 3). 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 Low-Carb Cauliflower Fried Rice with Tofu and Vegetables low carb?

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

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