Cauliflower Fried Rice with Teriyaki Tofu
This Cauliflower Fried Rice with Teriyaki Tofu is a healthy, flavor-packed twist on classic fried rice. Instead of regular rice, we’re using light, low-carb cauliflower rice that’s stir-fried to perfection with fresh veggies, garlic, and soy sauce. But the real star of the dish? Crispy, golden-brown tofu, coated in a delicious homemade teriyaki glaze that’s sweet, savory, and umami-rich.It’s quick, easy, and completely customizable—perfect for busy weeknights or meal prep. Whether you’re eating plant-based, gluten-free, or just looking for a healthier takeout alternative, this dish is a must-try! Give it a go and let me know what you think!
Equipment
- Tofu Press (or Heavy Object): To remove excess moisture from the tofu for maximum crispiness. (A plate with a heavy book works too!)
- Cutting Board & Sharp Knife: For chopping veggies and cubing tofu.
- Box Grater or Food Processor: If making homemade cauliflower rice. (A knife works too, but it’s more time-consuming!)
- Large Non-Stick Skillet or Wok: A wok is ideal for stir-frying, but a large skillet works just as well.
- Tongs or Spatula: To flip the tofu and stir-fry the cauliflower rice evenly.
- Small Saucepan: If making homemade teriyaki sauce.
- Mixing Bowls: For tossing the tofu in cornstarch and mixing the sauce.
- Measuring Cups & Spoons: To get the right balance of flavors in your sauce.
- Air Fryer or Baking Sheet (Optional): If you prefer air-fried or oven-baked tofu instead of pan-frying.
Ingredients
For the Teriyaki Tofu
- 1 block 14 oz firm or extra-firm tofu, pressed and cubed
- 2 tablespoons cornstarch for crispy tofu
- 1 tablespoon sesame oil
- ⅓ cup teriyaki sauce store-bought or homemade
- 1 tablespoon soy sauce
- 1 teaspoon maple syrup or honey optional, for extra glaze
- 1 teaspoon grated ginger
- 1 teaspoon garlic minced
- 1 teaspoon rice vinegar
For the Cauliflower Fried Rice
- 1 medium head of cauliflower or 4 cups pre-riced cauliflower
- 1 tablespoon sesame oil
- ½ cup onion finely chopped
- 2 garlic cloves minced
- 1 teaspoon fresh ginger grated
- 1 cup carrots diced
- ½ cup bell peppers diced (any color)
- ½ cup frozen peas
- 2 green onions chopped
- 2 tablespoons low-sodium soy sauce or tamari for gluten-free
- 1 teaspoon sesame seeds for garnish
- 1 teaspoon sriracha optional, for spice
Instructions
- Step 1: Prepare the Tofu
- Press the tofu: Place the tofu between two paper towels and set a heavy object (like a cast-iron pan) on top. Let it sit for at least 15 minutes to remove excess moisture. This step ensures crispy tofu!
- Cube and coat: Cut the pressed tofu into bite-sized cubes and toss with cornstarch in a bowl. This creates a crispy outer layer when cooked.
- Sear the tofu: Heat sesame oil in a large pan over medium-high heat. Add the tofu cubes and cook until golden brown on all sides (about 3-4 minutes per side).
- Make the teriyaki glaze: In a small bowl, whisk together teriyaki sauce, soy sauce, maple syrup (if using), ginger, garlic, and rice vinegar.
- Coat and caramelize: Pour the teriyaki sauce over the crispy tofu and stir until evenly coated. Let it simmer for a minute until thickened, then remove from heat.
- Step 2: Make the Cauliflower Fried Rice
- Rice the cauliflower: If using a whole head of cauliflower, cut it into florets and pulse in a food processor until it resembles rice. Avoid over-processing to prevent mushiness.
- Sauté the aromatics: Heat sesame oil in a large pan or wok over medium heat. Add chopped onion, garlic, and ginger. Sauté for 2 minutes until fragrant.
- Add the veggies: Toss in diced carrots and bell peppers. Cook for 3-4 minutes until they soften slightly.
- Stir in the cauliflower rice: Add the riced cauliflower and mix well. Stir-fry for 3-5 minutes until tender but not soggy.
- Season it up: Pour in soy sauce (or tamari) and mix well. Stir in frozen peas and green onions, cooking for another 2 minutes.
- Final touches: If you like heat, add a teaspoon of sriracha. Garnish with sesame seeds and more green onions.
- Step 3: Assemble & Serve
- Plate the cauliflower fried rice in bowls.
- Top with crispy teriyaki tofu, making sure to drizzle any extra sauce over the top.
- Garnish with sesame seeds, extra green onions, or even a drizzle of sriracha for extra flavor.
- Serve immediately and enjoy!
Notes
This Cauliflower Fried Rice with Teriyaki Tofu is perfect for meal prep and stores well for quick, easy meals throughout the week. Here’s how to prep ahead, store, and reheat it for the best texture and flavor.
✔ Pre-Cut the Vegetables: Chop all the veggies ahead of time and store them in a container in the fridge for up to 3 days.
✔ Make the Teriyaki Sauce Ahead: Homemade teriyaki sauce can be prepared up to 1 week in advance and kept in the fridge. Give it a stir before using.
✔ Prepare the Cauliflower Rice: If using homemade cauliflower rice, store it raw in an airtight container in the fridge for up to 3 days or freeze it for up to 1 month.
✔ Stovetop Method (Best for Fried Rice & Tofu): Heat a pan over medium heat, add a splash of oil or water, and stir-fry for 3–5 minutes.
✔ Microwave (Quickest Option): Microwave in 30-second intervals, stirring in between, until heated through.
✔ Air Fryer or Oven (Best for Crispy Tofu): Reheat tofu at 375°F (190°C) for 5–7 minutes to crisp it back up. By prepping ahead and storing everything properly, you’ll have a healthy, delicious meal ready to go whenever you need it!
Make-Ahead Tips:
✔ Press the Tofu in Advance: Press the tofu up to 24 hours ahead and store it in an airtight container in the fridge. This saves time and ensures ultra-crispy tofu when cooked.✔ Pre-Cut the Vegetables: Chop all the veggies ahead of time and store them in a container in the fridge for up to 3 days.
✔ Make the Teriyaki Sauce Ahead: Homemade teriyaki sauce can be prepared up to 1 week in advance and kept in the fridge. Give it a stir before using.
✔ Prepare the Cauliflower Rice: If using homemade cauliflower rice, store it raw in an airtight container in the fridge for up to 3 days or freeze it for up to 1 month.
Storage Instructions:
✔ Refrigeration: Store leftovers in separate airtight containers for best results:- Cauliflower Fried Rice: Stays fresh for up to 4 days in the fridge.
- Teriyaki Tofu: Lasts 3–4 days in the fridge but stays crispier when stored separately.
✔ Freezing: - Cauliflower fried rice can be frozen for up to 2 months in an airtight container.
- Tofu is best eaten fresh, but if freezing, store it without sauce to prevent sogginess.
Reheating Tips:
✔ For the Best Texture: Reheat the tofu separately from the rice to keep it crispy.✔ Stovetop Method (Best for Fried Rice & Tofu): Heat a pan over medium heat, add a splash of oil or water, and stir-fry for 3–5 minutes.
✔ Microwave (Quickest Option): Microwave in 30-second intervals, stirring in between, until heated through.
✔ Air Fryer or Oven (Best for Crispy Tofu): Reheat tofu at 375°F (190°C) for 5–7 minutes to crisp it back up. By prepping ahead and storing everything properly, you’ll have a healthy, delicious meal ready to go whenever you need it!