Cauliflower Rice Stir-Fry with Tofu and Veggies
Fluffy cauliflower rice stir-fried with crispy golden tofu, colorful bell peppers, broccoli, and a light ginger-soy sauce. A low-carb, plant-based, high-volume meal that fills you up for under 350 calories and supports a lean, defined midsection.
Why You’ll Love This Recipe
This Cauliflower Rice Stir-Fry is the ultimate abs-friendly dinner: massive portion, sky-high protein from tofu, virtually zero carbs from cauliflower rice, and endless crunchy veggies that keep you full for hours. It tastes like takeout-level delicious but is ready in 20 minutes with one pan. Perfect for fat-loss phases, vegan nights, or when you want to feel light yet satisfied. Make it once and it becomes your weekly go-to meal that makes getting lean feel effortless and delicious!
Recipe Tips and Tricks
- Press tofu 10–20 min—crispy edges guaranteed.
- Use frozen cauliflower rice—cooks faster and no chopping.
- Cook tofu first and remove—prevents sogginess.
- High heat + don’t crowd pan = restaurant-style texture.
- Add cauliflower rice last—keeps it fluffy, not mushy.
- Double the sauce—it’s zero-calorie flavor.
- Top with sesame seeds or chili oil for extra wow.
Cauliflower Rice Stir-Fry with Tofu and Veggies
Low-carb cauliflower rice stir-fry with crispy tofu—lean, filling abs meal!
Ingredients
- 1 block (14–16 oz) extra-firm tofu, pressed and cubed
- 1 large carrot, julienned
- 1 red bell pepper, sliced
- 1 tbsp rice vinegar
- 1 tbsp sesame oil
- 1 tsp chili flakes (optional)
- 1-inch ginger, grated
- 2 cups broccoli florets
- 3 cloves garlic, minced
- 3 green onions, sliced
- 3 tbsp low-sodium soy sauce or tamari
- 4 cups cauliflower rice (fresh or frozen)
- Sesame seeds & cilantro for garnish
Instructions
- Press tofu: Wrap in towel, weight down 10–20 min—golden crispiness starts here!
- Crisp tofu: High heat skillet + 1 tbsp oil, cook cubes 8–10 min until all sides golden—remove.
- Aromatics first: Same pan, sauté garlic + ginger 30 seconds—smells incredible!
- Hard veggies: Add broccoli + carrot—stir-fry 3–4 min.
- Color pop: Toss in bell pepper—keep it crunchy!
- Sauce it: Pour soy, sesame oil, rice vinegar, chili flakes—coat everything.
- Cauliflower rice: Add straight from bag—stir-fry 3–4 min until hot.
- Tofu reunion: Return crispy tofu—gentle toss.
- Green onion finish: Throw in sliced greens—fresh burst!
- Serve hot: Huge bowls, extra sesame seeds—your abs are smiling!
Notes
- Pressing tofu is non-negotiable for crispy texture.
- Under 350 cal + 25g protein per massive serving.
- Tastes even better day 2—perfect meal prep.
Nutrition Information
Yield
4Serving Size
1Amount Per Serving Calories 468Total Fat 6gSaturated Fat 1gUnsaturated Fat 6gCholesterol 0mgSodium 116mgCarbohydrates 93gFiber 7gSugar 7gProtein 14g
The recipes and nutritional information on Yum Tonight are for informational purposes only. Always consult a healthcare provider for personalized dietary advice.
Ingredients Notes
- Extra-firm tofu: 20g protein per serving, perfect meat replacement.
- Cauliflower rice: Fresh or frozen—only 25 cal per cup.
- Mixed veggies: Bell pepper, broccoli, carrot—fiber + volume.
- Low-sodium soy sauce or tamari: Flavor without bloat.
- Ginger & garlic: Metabolism-boosting aromatics.
Variations and Substitutions
- Shrimp, chicken breast, or salmon instead of tofu
- Egg fried “rice” style—scramble 2 eggs
- Spicy Korean: gochujang + kimchi
- Thai basil or curry paste version
- Add edamame or chickpeas for more protein
- Keto: extra oil + avocado on top
- Teriyaki or peanut sauce twist
- Brown rice or quinoa if carbs are needed
Storage Options
- Refrigerator: up to 4 days in airtight container
- Reheat in skillet—keeps tofu crispy (microwave makes it soft)
- Meal prep: 4 perfect portions ready to go
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