Roasted Cauliflower Rice Bowl with Tofu and Veggies – a quick and healthy sheet-pan dinner -perfect for busy weeknights!  Vegan, gluten-free!

Roasted Cauliflower Rice Bowl with Miso and Veggies - a quick and healthy sheet-pan dinner with your choice of protein, tofu or chicken. Vegan, gluten-free! | www.feastingathome.com

Life is a balance between holding on and letting go. ~ Rumi~

This quick and healthy sheet-pan dinner is such a snap to make! Cauliflower Rice is roasted along with tofu and Veggies to create a vegan bowl!

Paleo and gluten-free  this meal is full of healthy nutritious veggies that you can switch out, based on your preferences. Give it a whirl during the busy workweek.

Roasting the cauliflower rice gives it such wonderful texture, and it was actually one of you that gave me this great idea. I’m loving it, thank you!!!

On a parchment-lined sheet-pan, zucchini, mushrooms, onion and tofu ( or chicken)  are drizzled with a simple miso sesame marinade, next to the cauliflower rice. Then it is baked!

Pretty simple!

Here I’m using tofu, but chicken breast will work well too!

Roasted Cauliflower Rice Bowl with Miso and Veggies - a quick and healthy sheet-pan dinner with your choice of tofu or chicken. Vegan, gluten-free! | www.feastingathome.com

Or use some of each for mixed households!

Roasted Cauliflower Rice Bowl with Miso and Veggies - a quick and healthy sheet-pan dinner with your choice of protein, tofu or chicken. Vegan, gluten-free! | www.feastingathome.com

Garnish with sesame seeds, avocado, sriracha and Gomasio!

Have a great week!

 

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Miso Sesame Cauliflower Rice Bowl - vegan and gluten free!

Roasted Cauliflower Rice Bowl with Miso and Veggies

  • Author: Sylvia Fountaine
  • Prep Time: 15
  • Cook Time: 30
  • Total Time: 45 minutes
  • Yield: 2-3 1x
  • Category: vegan main
  • Method: roasted
  • Cuisine: Japanese

Description

Roasted Cauliflower Rice Bowl with Tofu and Veggies – a quick and healthy sheet-pan dinner with your choice of protein, tofu or chicken. Vegan, gluten-free! | www.feastingathome.com


Ingredients

Scale
  • 16 ounces riced cauliflower ( about 4 cups)
  • 2 medium zucchini, cubed ( or one small sweet potato or butternut)
  • 4 ounces mushrooms, quartered
  • ¼ an onion, diced
  • 8 ounces tofu or chicken, cubed
  • Drizzle olive oil, generous pinch salt, granulated garlic ( or one clove minced)

Marinade

Additional toppings : scallions, avocado, Braggs or Smoked Shoyu, Sriracha, Asian seaweed/sesame spice mix like Furikake or Gomasio,  seeds (sesame, hemp, sunflower or pumpkin – for texture)


Instructions

pre heat oven to 425F

Make the marinade in a small bowl by whisking hot water with miso until smooth, then add the rest of the ingredients- sesame oil, vinegar, salt, sesame seeds.

On an extra large, parchment-lined sheet pan ( or two smaller pan) place the riced cauliflower, piled no higher than ½ inch, then the veggies in sections along with the tofu (and or chicken). Season the tofu ( or chicken) with a little salt, then spoon the marinade over top, coating well, then spoon the remaining marinade over the veggies ( not the cauliflower). Drizzle the cauliflower with a little olive oil and sprinkle with salt and pepper and granulated garlic (or toss in a finely minced clove of garlic).

Place in the oven for 20 minutes, giving the veggies and cauliflower a quick toss, then bake 10-more minutes or until desired doneness.

Divide among two bowls.

Scatter with scallions, avocado, Asian spice, seeds,  and drizzle with a little Braggs Liquid aminos (or smoked shoyu soy sauce is nice) and sriracha hot sauce.


Nutrition

  • Serving Size:
  • Calories:
  • Sugar:
  • Sodium:
  • Fat:
  • Saturated Fat:
  • Trans Fat:
  • Carbohydrates:
  • Fiber:
  • Protein:
  • Cholesterol:

Keywords: cauliflower rice bowl, vegan rice bowl, rice bowl recipe,

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Hi, I'm Sylvia!

Chef and author of the whole-foods recipe blog, Feasting at Home, Sylvia Fountaine is a former restaurant owner and caterer turned full-time food blogger. She currently lives in the Pacific Northwest and shares seasonal, healthy recipes along with tips and tricks from her home kitchen.

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Comments

  1. Another winner! I used two sheet pans as I had more than enough vegetables to use up…zucchini, shiitakes, onions, butternut squash, Japanese sweet potato. I loved the marinade, which I doubled, particularly on the shiitakes and onions. Topped it all with avocado, furikake and a couple of other suggestions.

  2. Great recipe! It was easy to follow and taste amazing. I added red pepper and red onions.

    1. YES, I know they are annoying-sorry. You can always use the “jump to recipe” button at the top of each post to avoid them. Ads are how we are able to provide you with free content. It’s just part of the business of blogging. Sites that do not have ads, usually charge a membership fee. We do not.

    2. Shame that people don’t appreciate the time and money that goes into creating and posting recipes without complaining about creators needing revenue from ads

  3. Made this a second time with chicken tenders instead of tofu (absolutely LOVED with tofu) and felt the chicken were missing something, the miso marinade was great with the tofu and veggies but a little bland for the chicken . I cooked them the full 30 minutes and would cook for less time next time (the chicken was a little dry, my own fault) and would use chicken thighs instead. Still love the flavor the miso gives to the veggies!

  4. Easy to make and really flavorful. Used two separate trays for more space, one just cauliflower rice. Topped with avocado, hemp seeds, sriracha, and a little low sodium soy sauce.

  5. Very nice, a lot of taste. Next time I will be using 2 sheet pans for a better result.

  6. I made this for dinner tonight and it was delicious! I found your blog yesterday and I am so excited to try your recipes. I love your perspective! Thanks for sharing.