This vegetarian stir fry meal prep idea is packed with flavorful cauliflower fried rice, soy-glazed tofu, steamed broccoli, and sriracha mayo!
After our week of vegetarian meal prep deliciousness I’ve had this little voice in my head asking “can we meal prep that?” for basically every recipe I cook. Because plant-based meal prep that actually has you looking forward to lunch is few and far between, so I’m on a forever quest to change that.
Which is where this stir fry comes in. It’s got so many things going on and I’m excited about all of it. There’s the Cauliflower Fried Rice, laced with veggies and scrambled egg. There’s the flavorful soy-glazed tofu. There’s the broccoli (slash any veggie you want to throw in). And best of all, there’s the sriracha mayonnaise. SO. MUCH. YUM. Low carb meal prep for the win!
Stir Fry Meal Prep Ingredients
- Cauliflower Fried Rice: Grated cauliflower “rice” creates the base for this meal prep. (15 minutes to make).
- Tofu: Sautéed until golden brown with soy sauce, sesame oil, and garlic. (Or air fry the tofu!)
- Veggies: I used steamed broccoli, but you can use whatever veggie you want here (edamame, bell peppers, snap peas, or green beans would all be great).
- Sriracha Mayo: Because no good meal prep is complete without a sauce, we’re going with a lightened up sriracha mayo!
How to pack your mason jar meal prep
Mason jars are a great way to store your weekly meal prep! The glass won’t stain or leave weird flavors (like plastic containers might), the jars are microwavable, and they don’t leak! Here’s how I pack my mason jar meal preps:
- Spoon in the sauce first – putting it in the bottom keeps everything else from becoming soggy.
- Add the cauliflower fried rice – the densest component of the meal that will keep the sauce from spilling all over the jar.
- Throw in veggies – really pack them in to make your jar nice and full (and to make this low carb lunch extra filling).
- Finish with tofu – keep it furthest away from the sauce to keep your tofu relatively crispy!
More vegetarian meal prep you’ll love
Hungry for more vegetarian lunch ideas? Here are a few of our favorites!
- Tempeh Chili with Bulgur and Broccoli
- Enchilada Stuffed Peppers with Famous Bean Salad
- Vegan Burrito Bowls with Tempeh Taco Meat
- Zucchini Noodles with Avocado Pesto and Crispy Tofu
Ingredients
- Cauliflower Stir Fry click for the recipe
- 1 16-oz block firm tofu 450 g
- 2 Tbsp soy sauce 30 mL
- 1 Tbsp vegetable oil 15 mL
- 1 Tbsp sesame oil 15 mL
- 1 clove garlic minced
- 5 cups chopped broccoli or veggie of choice
- 1/4 cup mayonnaise 60 g
- 1/4 cup plain Greek yogurt 60 g
- 2 to 4 Tbsp sriracha 30 to 60 g
Instructions
- Rice: Prepare the Cauliflower Stir Fry (15 minutes to make).
- Tofu: Press tofu to remove excess moisture. Cut into bite-sized cubes then add to a large saute pan, along with vegetable oil, sesame oil, and garlic. Cook over medium/high heat until golden brown and crispy on all sides.
- Veggie: Place broccoli on a microwave-safe plate and drizzle with a little water. Cover with plastic wrap and microwave on high for 2 to 3 minutes, or until bright green and tender.
- Sauce: Stir to combine mayo, yogurt, and sriracha.
- Assemble: Evenly spoon sauce into the bottom of 5 mason jars, then add rice, veggie, and tofu. Store in the refrigerator up to 5 days. When ready to eat, reheat in the microwave for 2 to 3 minutes.
lauren walker says
Can you freeze these? Not sure how well mason jars would freeze or cauliflower? x
Sarah says
I haven’t tried freezing everything together, but surprisingly the cauliflower fried rice froze well! To reheat you can microwave or saute.
Tori Gilbert says
Hi Sarah I’m super excited to try these out!! Just wondering what size kilner jars do you use? Thanks tori
Sarah says
Hi Tori! I believe these were my 16-oz Mason jars 😀
carol white says
how do you store these meal preps in the mason jars and how long can they be stored?
Sarah says
Store them in the fridge for 4 5o 5 days 😀
Mary Ann says
This recipe is AMAZING!!!! The combined flavors are far from boring. My daughters,who have graduated college and live on their own, have asked for the recipe and make it for their lunches. It is the perfect meal prep.
Paul Wechsler says
Hi, my name is Paul and I have a question.
I see that you call for microwaving vegetables, but I don’t own a microwave, I do have Instant Pot and a Mealthy air fryer can use the Mealthy instead of a micrwave?
Thanks,
Paul
Sarah Bond says
Yes the air fryer will be great! Just heat them until warm and tender 😀