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Tofu Fried Cauliflower Rice

  • Author: Agnieszka
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 4 servings 1x


Crispy Tofu Fried Cauliflower Rice is a healthy and super flavorful weeknight dinner that comes together in 30 minutes or less. It’s made with frozen vegetables and extra firm tofu that’s marinaded and air fried or baked to crispy perfection.



2 tablespoons toasted sesame oil
1 block of extra firm tofu
12 oz frozen or fresh cauliflower rice
1 lb frozen vegetable mix (carrots, peas, corn & green peas)
2 eggs, lightly beaten
½ medium onion, diced
1 teaspoon garlic-chili paste (optional)
3 tablespoons low-sodium soy sauce, tamari or coconut aminos, divided
2 cloves of garlic, peeled and finely diced or crushed
1 inch piece of ginger, grated or minced
Salt and pepper to taste


  1. Press the tofu. Take the tofu out of its packaging, drain, wrap in a clean cotton cloth or paper towels, place on a plate and place something heavy on top of it (I usually use a cast iron skillet). If you have a tofu press, use that instead. Keep it pressed for at least 15 minutes to get rid of most of the moisture.
  2. Place the now dry tofu on a cutting board and cut into cubes or rectangles. I like to cut mu tofu into 2-inch rectangles but it’s up to you.
  3. In a medium bowl prepare tofu marinade by whisking together 2 tablespoons soy sauce (tamari or coconut aminos), 1 tablespoon toasted sesame oil and 1 teaspoon garlic-chili paste, if using. Add tofu blocks and stir carefully not to break the tofu too much with a silicone spatula to coat. If you have time or are prepping ahead of time, let the tofu marinade in the fridge for 15 minutes to a couple hours. If you’re short on time though, you can skip this step and cook the tofu right away.
  4. Bake or air fry tofu. If baking in the oven, place the tofu on a large baking sheet lined with parchment paper or coated with non-stick spray and bake in 425 degrees Fahrenheit for about 30 minutes, flipping tofu pieces once after 15 minutes. If you have an air fryer, preheat it to 375 degrees F. Spray the bottom of the basket with non-stick spray and add tofu blocks in a single layer. Cook for 10 to 15 minutes, shaking the pan occasionally to promote even cooking. It should be crispy on the outside.
  5. While the tofu is baking or air frying, make the fried cauliflower rice. Heat up the remaining 1 tablespoon of sesame oil in a large skillet, add the onion and stir fry for a minute or two until softened. Add garlic and ginger and stir fry more for another minute until fragrant. Add frozen vegetables mix and frozen cauliflower rice and cook on medium heat, stirring often, until the vegetables are soft, about 5 minutes or more. If using fresh cauliflower rice, add it a couple minutes after the frozen vegetable mix and combine. Fresh cauliflower rice will take less time to cook.
  6. Make a well in the middle of your vegetable mixture, turn the heat to medium-high, pour the lightly beaten eggs into the well and cook scrambling with the spatula until eggs are no longer liquid. Stir into the cauliflower-veggie mixture. Add 1 tablespoon of soy sauce, stir and give it a taste. Season with salt and pepper and more soy sauce (tamari or coconut aminos) if needed.
  7. Place the stir fry in bowls and top with crispy tofu.
  8. Optional recommended toppings include chopped up cilantro or spring onions, toasted sesame seeds and a drizzle of Sriracha.


  • Category: dinner, vegetarian
  • Cuisine: Asian

Keywords: air fryer tofu, fried cauliflower rice, tofu fried rice