Stir-Fried Tofu and Vegetable Cauliflower Rice Bowl

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · ·

A vegan-friendly, low-carb cauliflower rice bowl with stir-fried tofu, colorful vegetables, and a savory soy-ginger glaze. This asian-inspired healthy bowls (vegan, low carb) ready in about 30 minutes pairs cauliflower rice, thinly sliced red bell pepper, trimmed snap peas for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 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.

★ 4.4 (9 ratings) Prep: 15 min Cook: 15 min Serves 2 Asian cuisine 320 cal/serving
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Ingredients

Instructions

  1. Step 1: Heat 1 tbsp vegetable oil in a large nonstick skillet over medium-high heat. Add 7 oz diced extra-firm tofu and cook for 6-7 minutes, turning occasionally, until golden and crispy on all sides. Remove tofu and set aside.
  2. Step 2: In the same skillet, add 1 tbsp sesame oil, then add 2 minced garlic cloves and 1 tsp grated fresh ginger. Sauté for 30 seconds until fragrant.
  3. Step 3: Add 1/2 sliced red bell pepper, 1/2 cup snap peas, and 2 sliced green onions. Stir-fry for 3-4 minutes until vegetables are crisp-tender.
  4. Step 4: Stir in 2 cups cauliflower rice and 2 tbsp low-sodium soy sauce. Cook for 4-5 minutes, stirring frequently, until cauliflower rice is tender but not mushy.
  5. Step 5: Return the crispy tofu to the skillet and gently toss everything together. Season with black pepper to taste.
  6. Step 6: Serve hot, garnished with 1 tsp sesame seeds sprinkled on top.

Frequently asked questions

How long does Stir-Fried Tofu and Vegetable Cauliflower Rice Bowl 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 Stir-Fried Tofu and Vegetable Cauliflower Rice Bowl?

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 rice from drying out.

Can I substitute ingredients in Stir-Fried Tofu and Vegetable Cauliflower Rice Bowl?

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 Stir-Fried Tofu and Vegetable Cauliflower Rice Bowl 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 Stir-Fried Tofu and Vegetable Cauliflower Rice Bowl vegan?

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

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