High Protein Cauliflower Fried Rice
Elevate your weeknight dinners with this High Protein Cauliflower Fried Rice, a nutritious twist on the classic takeout favorite. Packed with protein from crispy tofu and fluffy scrambled eggs, this low-carb recipe features a vibrant medley of veggies like peas, carrots, and green onions, all stir-fried to perfection with aromatic garlic, ginger, and a savory soy-sesame seasoning. The star of the dish—riced cauliflower—keeps it light and gluten-free while delivering all the texture and flavor you love. Ready in just 40 minutes, this quick and healthy meal is ideal for meal prepping or whipping up when you’re craving comfort and nutrition in every bite. Garnished with a pop of green onions, it’s a wholesome, high-protein alternative to traditional fried rice!
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Recipe Information
Ingredients
- 1 medium head cauliflower
- 200 grams extra firm tofu
- 3 pieces large eggs
- 100 grams peas
- 1 medium carrot
- 3 stalks green onions
- 3 cloves garlic
- 1 inch piece ginger
- 3 tablespoons soy sauce
- 2 tablespoons sesame oil
- 2 tablespoons olive oil
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 teaspoon red chili flakes
Instructions
Break the cauliflower into florets and pulse in a food processor until it resembles rice-like grains. Alternatively, you can use a box grater to achieve this texture.
Drain the tofu and pat it dry with paper towels to remove excess moisture. Cut the tofu into small cubes.
In a large non-stick skillet or wok, heat 1 tablespoon of olive oil over medium heat. Add the tofu cubes and cook until they are golden brown on all sides, around 6-8 minutes. Remove and set aside.
Crack the eggs in a bowl, beat them lightly, and set aside.
Dice the carrot and chop the green onions. Mince the garlic cloves and grate the ginger.
In the same skillet, add another tablespoon of olive oil. Pour in the beaten eggs, scramble them until cooked through but still soft, about 2-3 minutes. Remove and set aside with the tofu.
Add the remaining tablespoon of olive oil to the skillet. Sauté garlic and ginger for about 1 minute until fragrant.
Add diced carrots and peas and stir-fry for another 3-4 minutes until they begin to soften.
Increase the heat to medium-high and add the riced cauliflower. Stir-fry for about 5 minutes until tender-crisp.
Add the cooked tofu and scrambled eggs back into the skillet along with soy sauce, sesame oil, salt, black pepper, and red chili flakes.
Mix everything well until combined and heated through, about 2-3 minutes.
Remove from heat and sprinkle chopped green onions over the top before serving. Enjoy your high-protein cauliflower fried rice!
Nutrition Facts
Calories |
1285 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 90.7 g | 116% | |
| Saturated Fat | 16.1 g | 80% | |
| Polyunsaturated Fat | 14.6 g | ||
| Cholesterol | 558 mg | 186% | |
| Sodium | 5064 mg | 220% | |
| Total Carbohydrate | 61.9 g | 23% | |
| Dietary Fiber | 23.1 g | 82% | |
| Total Sugars | 19.3 g | ||
| Protein | 70.5 g | 141% | |
| Vitamin D | 3.0 mcg | 15% | |
| Calcium | 1667 mg | 128% | |
| Iron | 14.1 mg | 78% | |
| Potassium | 2865 mg | 61% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
