Vegan Cauliflower Fried Rice
A quick, easy, and flavorful low-carb alternative to traditional fried rice. Loaded with veggies, tofu or vegan eggs, and seasoned with sesame oil and soy-style sauce, this plant-based dish is high in protein, fiber, and satisfying flavors—perfect for everyday meals or meal prep.
Equipment
- 1 Nonstick Pan
- 1 chef’s knife
- 1 cutting board
- Measuring cups
- Measuring Spoons
- Mixing Bowls
Ingredients
- 1 cup tofu scramble or 2 vegan eggs like Just Egg
- 2 teaspoons toasted sesame oil
- 3 cups riced cauliflower
- 1 large carrot shredded or diced
- 4 cloves garlic finely chopped
- ½ cup frozen green peas
- 3 tablespoons liquid aminos or soy sauce
- 2 tablespoons rice vinegar or white vinegar
- 2 tablespoons chopped green onions plus extra for garnish
Instructions
- Prepare Your Ingredients: Before you even turn on the stove, gather and prep all your ingredients. Shred or dice your carrot into small, uniform pieces for even cooking. Mince the garlic finely so it releases maximum flavor without overpowering the dish. Chop the green onions, reserving a few for garnish. If using tofu scramble, make sure it’s pre-cooked or ready to use. Measure out your riced cauliflower, peas, and sauces for easy access during cooking.
- Heat the Pan and Toast Cauliflower Rice: Place a nonstick pan over medium-high heat and allow it to warm for about 1–2 minutes. Add the 2 teaspoons of toasted sesame oil and swirl the pan so the oil coats the bottom evenly. Add the 3 cups of riced cauliflower, stirring once to distribute it in the pan. Allow the cauliflower to cook undisturbed for about 5 minutes. This step is crucial—it allows the cauliflower to develop a light golden-brown color and a slightly nutty flavor, giving the dish a texture closer to traditional fried rice.
- Incorporate the Vegetables: Reduce the heat to medium. Add the shredded or diced carrot, minced garlic, and ½ cup frozen green peas to the pan. Stir gently but thoroughly to combine all the ingredients. Cook for 8 minutes, stirring occasionally to ensure the vegetables soften evenly and the garlic becomes fragrant without burning. This step builds layers of flavor while keeping the vegetables tender-crisp for texture.
- Add Protein Element: Now it’s time to incorporate the tofu scramble or vegan egg substitute. Gently fold it into the pan, breaking up larger pieces so it evenly mixes with the cauliflower and vegetables. Cook for another 3–4 minutes, stirring occasionally, until the protein is warmed through. This ensures every bite has a balanced combination of veggies and protein, making the dish hearty and satisfying.
- Season the Fried Rice: Pour in 3 tablespoons of liquid aminos or soy sauce and 2 tablespoons of rice or white vinegar. Stir thoroughly so the seasoning coats the cauliflower and vegetables evenly. Taste the rice and adjust seasoning if needed, adding a touch more soy-style sauce or vinegar for brightness. The liquid not only adds flavor but also slightly softens the cauliflower for a more cohesive texture.
- Finish with Green Onions: Add the 2 tablespoons of chopped green onions to the pan and fold them gently into the rice. Cook for another 1–2 minutes to let the onion flavor mingle with the other ingredients. Keep a few extra green onion pieces aside to sprinkle on top as a fresh garnish right before serving.
- Plate and Serve: Turn off the heat and transfer the fried rice to a serving dish. Sprinkle the reserved green onions over the top for color and freshness. Serve immediately while warm. This dish pairs wonderfully with steamed vegetables, tofu skewers, or even as a stand-alone meal.
Notes
- Use freshly riced cauliflower for the best texture; store-bought pre-riced cauliflower works well, but homemade riced cauliflower tends to cook more evenly.
- Tofu scramble or vegan eggs add protein and texture—ensure they’re lightly cooked before adding to the rice.
- Toasted sesame oil is essential for that nutty, authentic flavor; avoid using plain vegetable oil if possible.
- Chop vegetables into uniform sizes for even cooking and better presentation.
- Stir occasionally but avoid over-stirring the cauliflower rice while toasting to achieve a lightly crisp, golden texture.
- This dish is highly adaptable—swap in bell peppers, mushrooms, or broccoli for added variety.
