High Protein Cauliflower Fried Rice

Elevate your weeknight dinner game with this High Protein Cauliflower Fried Rice, a healthy and flavorful twist on a classic takeout favorite. Packed with plant-based protein from golden, pan-fried tofu and scrambled eggs, this satisfying dish features nutrient-rich cauliflower rice as a low-carb substitute for traditional rice. Vibrant veggies like peas, carrots, and green onions add bursts of color, texture, and vitamins, while aromatic garlic and ginger infuse each bite with irresistible flavor. A savory soy sauce and sesame oil blend ties everything together with just the right amount of seasoning and a hint of heat from red chili flakes. Ready in under 40 minutes and perfect for meal prep, this high-protein, low-carb meal is an easy, satisfying option for a nutritious lunch or dinner. Garnish with fresh green onion and serve hot for a quick, guilt-free indulgence that everyone will love!

Nutriscore Rating: 73/100

Prep Time:20 mins

Cook Time:20 mins

Total Time:40 mins

Servings: 4

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

Directions

Step 1

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.

Step 2

Drain the tofu and pat it dry with paper towels to remove excess moisture. Cut the tofu into small cubes.

Step 3

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.

Step 4

Crack the eggs in a bowl, beat them lightly, and set aside.

Step 5

Dice the carrot and chop the green onions. Mince the garlic cloves and grate the ginger.

Step 6

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.

Step 7

Add the remaining tablespoon of olive oil to the skillet. Sauté garlic and ginger for about 1 minute until fragrant.

Step 8

Add diced carrots and peas and stir-fry for another 3-4 minutes until they begin to soften.

Step 9

Increase the heat to medium-high and add the riced cauliflower. Stir-fry for about 5 minutes until tender-crisp.

Step 10

Add the cooked tofu and scrambled eggs back into the skillet along with soy sauce, sesame oil, salt, black pepper, and red chili flakes.

Step 11

Mix everything well until combined and heated through, about 2-3 minutes.

Step 12

Remove from heat and sprinkle chopped green onions over the top before serving. Enjoy your high-protein cauliflower fried rice!

Nutrition Facts

Serving size	(1138.3g)

Amount per serving	% Daily Value*
Calories	1285.1

Total Fat 90.7g	0%
Saturated Fat 16.1g	0%
Polyunsaturated Fat 14.6g
Cholesterol 558mg	0%
Sodium 5063.7mg	0%
Total Carbohydrate 61.9g	0%
Dietary Fiber 23.1g	0%
Total Sugars 19.3g
Protein 70.5g	0%

Vitamin D 120IU	0%
Calcium 1667.2mg	0%
Iron 14.1mg	0%
Potassium 2864.7mg	0%

*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.

Source of Calories

Fat: 60.7%

Protein: 21.0%

Carbs: 18.4%