When it comes to quick and healthy dinners, this tofu broccoli and cauliflower rice stir-fry is a winner.
Whether you’re trying to eat more plant-based meals or just need something easy for those busy weeknights, this recipe combines deliciously crispy tofu, sauteed broccoli, and light, fluffy cauliflower rice.
And the best part? It’s ready in just 30 minutes!
Instead of traditional rice, we’re using cauliflower rice as the base, which not only keeps it low-carb (for all my keto lovers out there) but also adds an extra dose of veggies to your plate.
I love making this tofu broccoli and cauliflower rice stir-fry because it’s both filling and light, meaning you won’t feel weighed down after eating.
Thus, if you’re looking for a simple, healthy dinner that doesn’t compromise on flavor, and is good for your digestion, this is the one to try.
Once you taste the crispy tofu alongside the broccoli and cauliflower rice, you’ll see why this recipe is a regular in my kitchen—and soon, it’ll be a favorite in yours too!
Why You’ll Love This Tofu Broccoli and Cauliflower Rice Bowl
Quick and Easy: With just 30 minutes from start to finish, this tofu, broccoli, and cauliflower rice stir-fry is perfect for busy weeknights when you need something fast and healthy.
Nutritious: Packed with protein from the tofu and loaded with fiber-rich broccoli and cauliflower rice, this meal is as nutritious as it is tasty.
Low-Carb: Swapping traditional rice for cauliflower rice keeps this meal light and low in carbs, making it a great option for those looking to reduce their carbohydrate intake.
Vegan and Gluten-Free: This stir-fry is entirely plant-based and gluten-free, making it suitable for a wide range of dietary preferences.
Customizable: You can easily adjust the heat by adding more cayenne or red pepper flakes or switching up the vegetables depending on what you have on hand.
Key Ingredients
Fava Bean Tofu: I love fava bean tofu because it is super high in protein and soy-free. However, any tofu works for this dish.
This will be your protein base. So press it if needed and cut it into cubes for a firmer texture. I like to freeze mine beforehand and thaw it in the fridge a day before I’m ready to cook it. Doing this helps the structure and texture of the tofu.
Broccoli Florets: You’ll want to chop them into bite-sized pieces. Fresh or frozen both work well for this dish.
Cauliflower Rice: I like to purchase frozen riced cauliflower. It makes meal preparation much faster. However, if you’re feeling up to it, feel free to use fresh cauliflower.
Garlic and Ginger: These add aromatic flavor to the stir-fry. Mince a clove of garlic and a bit of ginger for some kick.
Coconut Aminos: I’d go with coconut aminos, which will bring that savory umami flavor without the soy. But if you don’t have coconut aminos, soy sauce or tamari still works.
Maple Syrup: Adds a touch of sweetness to balance the dish.
Red Pepper Flakes: For a bit of heat.
Olive Oil or Sesame Oil: To sauté your veggies and tofu.
Tofu Seasoning mix: To season the tofu, I used smoked paprika, cumin, garlic powder, onion powder, salt and pepper to taste, and a pinch of cayenne pepper.
How to Make Crispy Tofu Broccoli and Cauliflower Rice Stir-Fry
This tofu broccoli and cauliflower rice bowl comes together in about 30 minutes, and it’s super easy. Follow this step-by-step instruction to ensure you achieve a great-tasting dish.
Step 1: Prepare the Cauliflower Rice
Take your frozen cauliflower rice and microwave or sauté it in a pan with a bit of olive oil. Season lightly with salt and pepper. Set aside.
Step 2: Season the Tofu
In a bowl, combine ½ teaspoon smoked paprika, ¼ teaspoon cumin, ¼ teaspoon garlic powder, ¼ teaspoon onion powder, salt and pepper to taste, and a pinch of cayenne pepper (optional).
Gently toss your tofu cubes in the seasoning mix until they are evenly coated.
Add 1 tablespoon of cornstarch or potato starch and toss again until evenly coated.
Step 3: Cook the Tofu
Heat a bit of olive oil or sesame oil in a pan. Once hot, add your cubed tofu. Let it get a golden crust by cooking for about 5-7 minutes, flipping to brown on all sides. Remove from the pan and set aside.
Step 4: Stir-fry the Broccoli
In the same pan, add a bit more oil if needed, then toss in your broccoli florets. Stir-fry for 3-5 minutes, just until they become bright green and tender.
You can add a splash of water to help steam them slightly if they need more softening.
Add minced garlic, ginger, salt & pepper (to taste), and a pinch of red pepper flakes to the broccoli, stirring for about 1 minute until fragrant.
Step 5: Combine and Sauce
Add the tofu back into the pan with the broccoli. Stir in coconut aminos and maple syrup to coat everything, allowing it to simmer together for 2 minutes so the flavors can meld.
Step 6: Serve your tofu broccoli cauliflower rice bowl
Scoop your sautéed cauliflower rice into bowls, and top with your tofu and broccoli stir-fry.
Expert Tips for The Perfect Tofu Cauliflower Rice Stir-Fry
Press Your Tofu: If you want your tofu to be crispy, pressing it is key. Fava bean tofu can hold a lot of water, which prevents it from crisping up.
Use a tofu press or wrap the tofu in a clean kitchen towel and place a heavy object (like a skillet) on top for 15 minutes.
Coat the Tofu Evenly: Toss the tofu in cornstarch (or potato starch) along with your spices. This helps create a crispy coating on the outside while keeping the inside tender.
Use High Heat: For the crispiest tofu, sauté it over medium-high heat. Make sure the pan is hot before adding the tofu, and avoid overcrowding the pan so that the tofu can brown evenly on all sides.
Don’t Stir Too Much: Once you place the tofu in the pan, give it time to brown. Stirring it too frequently can prevent it from forming that nice crispy crust.
Season as You Go: Be sure to season every component of the dish—add salt and pepper to the cauliflower rice and broccoli as they cook. This ensures each layer of the dish is flavorful.
What I love most about this tofu broccoli and cauliflower rice is how versatile it is.
Whether you’re cooking for yourself or a friend, this meal is satisfying without being heavy. You can easily double the recipe if you’re meal-prepping or feeding a family.
Serve this for dinner tonight, and I promise it’ll be on repeat in your kitchen! And if you do enjoy it, then check out my tofu lettuce wraps!
Tofu Broccoli and Cauliflower rice Stir-fry
Ingredients
For the Tofu
- 12 oz fava bean tofu - 1 block of tofu, cut into cubes
- 1 tbsp cornstarch - or potato starch
- ½ tsp smoked paprika
- ¼ tsp cumin
- ¼ tsp garlic powder
- ¼ tsp onion powder
- 1 pinch cayenne pepper - optional, for heat
- salt - to taste
- black pepper - to taste
- 1 tbsp sesame oil
For the Stir-Fry
- 2 cups Broccoli Florets - chopped into bite sized pieces
- 1 garlic clove - minced
- 1 tsp ginger - minced
- 2 tbsp coconut aminos - or soy sauce
- 1 tbsp maple syrup
- 1 pinch red pepper flakes - optional
- 1 tbsp sesame oil
- salt - to taste
- black pepper - to taste
For the Cauliflower Rice
- 2 cups cauliflower rice
- salt - to taste
- black pepper - to taste
- 1 tbsp oil - I used avocado oil
Instructions
- In a pan, heat 1 tablespoon of oil over medium heat. Add the frozen cauliflower rice and sauté for about 5-7 minutes until tender and heated through. Season with salt and black pepper to taste. Set aside.
- In a small bowl, combine ½ teaspoon smoked paprika, ¼ teaspoon cumin, ¼ teaspoon garlic powder, ¼ teaspoon onion powder, salt, black pepper, and a pinch of cayenne pepper (if using). Toss the tofu cubes with the spice mix, then sprinkle 1 tablespoon of cornstarch over the tofu and toss again until evenly coated.
- Heat 1 tablespoon of sesame oil in a pan over medium-high heat. Add the seasoned tofu and sauté for about 5-7 minutes, flipping occasionally until the tofu is golden and crispy on all sides. Remove from the pan and set aside.
- In the same pan, add another 1 tablespoon of sesame oil. Add the broccoli florets and stir-fry for about 3-5 minutes until tender but still vibrant green. Add the minced garlic, ginger, and a pinch of red pepper flakes (if using) and stir-fry for an additional 1 minute. Add salt and black pepper to taste.
- Add the crispy tofu to the pan with the broccoli. Stir everything together gently. Pour in 2 tablespoons of coconut aminos and 1 tablespoon of maple syrup, stirring to coat the tofu and broccoli in the sauce. Let it simmer for about 2 minutes, allowing the flavors to meld and the sauce to slightly thicken.
- Divide the prepared cauliflower rice between two bowls.T op each bowl with the crispy tofu and broccoli stir-fry. Garnish with extra red pepper flakes if you like it spicy, or some fresh herbs like cilantro or green onions for a fresh finish.
