Teriyaki Tofu Bowls with Cauliflower Rice

4.65 from 53 votes
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This teriyaki tofu bowl recipe with cauliflower rice combines protein, vegetables, and a delectable savory sauce for a healthier low carb dinner.

teriyaki tofu bowl with cauliflower rice

Are you looking for tasty ways to incorporate plant-based protein into your weekly meal rotation? ie. Getting down with some healthy food! Tofu is a fantastic option that quickly infuses flavors with little effort.

This tofu teriyaki bowl with cauliflower rice combines protein, vegetables, and a delectable savory sauce for a healthier low carb dinner. The best part is everything is ready in 30 minutes, so get those woks fired up because you’re in for a treat!

glass bowl of raw grated cauliflower rice

Watch out rice because there is a new kid in town, cauliflower! It’s all the rave and for good reason. If you want to add more vegetables to each meal, or looking for an easy low carb substitute for rice, it’s your go-to solution. I first tried this with some initial hesitation in my shrimp fried cauliflower rice recipe. Boy, was I impressed! Plus I’ve heard from my readers that they were amazed by the taste of the cauliflower rice even though skeptical at first.

To make the rice I used my old school grater using the larger hole size and just passed each cauliflower floret through like I was grating cheese. This creates small “grains” of cauliflower rice.

Spoon mixing stir-fried cauliflower rice in a skillet

Now it’s time for the fun part! I stir-fried the rice with garlic and onions in a wok, covered for about 5 minutes and finished it with a splash of soy sauce. That’s it! You can pre-grate some cauliflower and freeze some portions so you can just grab and cook anytime you want. Meal prep is key, especially on those busy weekdays!

There are many kinds of tofu available based on cooking technique and texture preference. Since we are lightly pan-frying the tofu pieces, extra firm tofu will give you a more rigid and compact product that keeps its shape as you flip and cook.

Tofu before cooking and pan fried tofu in pan

The tofu comes packaged in liquid, so I make sure to drain thoroughly and dry the pieces before cooking, so we get a nice crisp texture on the surface of the tofu. I cut them into ½ inch thick triangles instead of squares so you only have to cook two sides, and they are easy to pick up and eat.

Feel free to keep them in rectangles. The shape is not as important as the thickness. The triangles were just the right size for my son to pick up with his tiny hands and nibble on, so cute!

Triangle pieces of tofu with sesame seeds and teriyaki glaze in a pan

Let’s talk about this 1-minute magic sauce. I’ve always loved teriyaki sauce, could this possibly be a genetic preference? All you have to do is whisk together the ingredients, allow it to come to a bubbling boil and in under a minute, the fluid mixture turns into a thick, glossy, delectable sticky sauce.

I went a little thicker on the sauce because I wanted it to grab on and coat each tofu piece to ensure maximum flavor. Sounds good, right?

Low carb bowl of teriyaki tofu with cauliflower rice

Who’s ready to try a BIG bite of this teriyaki tofu goodness? Hand raised up real high!

It’s time to serve up this lovely teriyaki tofu bowl dish! Each piece of lightly crisp and tender tofu glazed with savory sauce is super satisfying. I like to steam some extra vegetables like broccoli and carrots to accompany this meal. Each bowl is packed with garden superstars, who knew eating your veggies could be so fun? What ways have you prepared cauliflower rice? I would love to hear how you get creative in the kitchen!

Pieces of tofu in a bowl with cauliflower rice and vegetables

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How do I select the type of tofu to use?

Choosing the right kind of tofu depends on what you are making and what texture you like. Block tofu you find in markets comes in different firmness based on pressing time during manufacturing. It comes in soft, medium, firm, extra firm textures. If you want to puree tofu or use it in soups, soft tofu is an excellent choice. Medium is suitable for battering and frying, baked or stir-fried but may not hold together as well but you still get identifiable pieces. Firm or extra firm tofu is perfect for stir-frying or sautéed pieces like for this teriyaki tofu dish because it holds its shape nicely and gives more of a “meaty” texture. Silken tofu is very delicate and smooth and works well for dressings, desserts or drinks.

Teriyaki Tofu Bowl with Cauliflower Rice

This teriyaki tofu bowl recipe with cauliflower rice combines protein, vegetables, and a delectable savory sauce for a healthier low carb dinner.
4.65 from 53 votes
Prep Time20 minutes
Cook Time10 minutes
Total Time30 minutes
Servings 4 servings
Course Entree
Cuisine Japanese


  • 12 ounces tofu, extra firm, (or 16-ounce package)
  • 2 teaspoons minced ginger, divided
  • 2 tablespoons minced garlic, divided
  • cup low sodium soy sauce, plus 1 tablespoon, divided
  • 1 tablespoon rice vinegar
  • 2 tablespoons honey
  • 1 tablespoon cornstarch
  • 1 cup water
  • ½ teaspoon sesame oil, divided
  • 2 tablespoons vegetable oil
  • 4 cups cauliflower rice, about 1 large head grated
  • ¼ cup green onions, thinly sliced
  • sesame seeds, for garnish


Teriyaki Tofu

  • Drain tofu and dry with paper towels. Cut tofu into ½-inch thick slices, then cut into triangles.
  • Arrange tofu in a single layer on a baking sheet lined with paper towels. Cover with additional towels, lightly press and allow to dry for about 10 minutes. In the meanwhile, make the teriyaki sauce.
  • In a medium-sized bowl whisk together 1 teaspoon ginger, 1 tablespoon garlic, ⅓ cup soy sauce, 1 tablespoon rice vinegar, 2 tablespoons honey, 1 tablespoon cornstarch, 1 cup water, and ¼ teaspoon sesame oil. Set aside.
  • In a large nonstick skillet, heat 1 tablespoon of vegetable oil over medium-high heat.
  • Cook half of the tofu for 2 minutes, until golden brown and slightly crisp. Turn over and cook another 2 minutes.
  • Transfer to a plate lined with paper towels. Repeat with the remaining tofu triangles, adding a little more oil if needed.
  • Whisk the teriyaki sauce and add to the non-stick pan. Allow to come to a boil and cook for about 1 minute until thickened, whisking the entire time.
  • Add in tofu, stir to coat and turn off the heat. Cover to keep warm.

Cauliflower Rice

  • Heat a wok or large skillet over medium-high heat. Add 1 tablespoon vegetable oil and ¼ teaspoon sesame oil.
  • Once the oil is hot, add 1 teaspoon ginger and 1 tablespoon garlic. Stir-fry for 30 seconds.
  • Add the cauliflower rice and stir-fry for another minute. Cover and cook for 5 minutes or until tender, stirring every few minutes.
  • Add 1 tablespoon soy sauce and stir to combine. Turn off the heat and season with salt and pepper as desired. Cover until ready to serve.
  • To Serve, equally portion out cauliflower rice, top with teriyaki tofu, top with sesame seeds and green onions. Serve with additional vegetables if desired.


  • If you prefer a thinner sauce, use 2 teaspoons cornstarch instead of 1 tablespoon.
  • MAKE IT VEGAN: Use maple syrup instead of honey.

Nutrition Facts

Serves: 4 servings
Calories 211kcal (11%)Carbohydrates 19g (6%)Protein 10g (20%)Fat 10g (15%)Saturated Fat 1g (5%)Polyunsaturated Fat 5gMonounsaturated Fat 3gSodium 833mg (35%)Potassium 510mg (15%)Fiber 3g (12%)Sugar 10g (11%)Vitamin A 50IU (1%)Vitamin C 77.6mg (94%)Calcium 60mg (6%)Iron 1.6mg (9%)

Percent Daily Values are based on a 2000-calorie diet. All nutritional information is based on estimated third-party calculations. Each recipe and nutritional value will vary depending on the brands you use, measuring methods, and portion sizes per household.

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Jessica Gavin

I'm a culinary school graduate, cookbook author, and a mom who loves croissants! My passion is creating recipes and sharing the science behind cooking to help you gain confidence in the kitchen.

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Recipe Rating

11 Comments Leave a comment or review

  1. Jessica says

    So good! I meal prepped it for my lunches this week and totally look forward to it – it reheats super well. I will definitely add some extra veggies like the photo next time. Yum 🙂

  2. Barbi says

    Hi. This looks awesome. I’m off to the market to collect ingredients for dinner tonight, But, your photo shows purple cabbage and carrots. But not in the ingredients list or carb count. Or is it in the nutrition count?
    Thanks for clarification.

    • Jessica Gavin says

      Hi Barbi- The recipe and nutrition is just for the teriyaki tofu, so you can add any extra veggies your like (ex. cabbage, carrots, etc). Thanks!

  3. Cynthia says

    Love, love this recipe! I wanted to make cauliflower rice for a while now and now I get the chance. Question, is this really 833mg of sodium per serving and why does the recipe call for full sodium plus low sodium soy sauce? It seems like it would be more then 833mg (unless I’m reading the recipe incorrectly)

    • Jessica Gavin says

      Thank you Cynthia! The 833 mg is per serving, but that does include the sauce. If you use a lighter coating than the sodium level will definitely reduce. For the teriyaki sauce just use low sodium, I’ll update the recipe so it’s not so confusing 🙂 I appreciate your comments!

  4. Krista says

    Jessica, this dish looks phenomenal! Tofu and cauliflower rice in a bowl with veggies is right up my alley! I really appreciate the extra info on tofu as well. Your cooking tips are always so helpful!