Cauliflower Rice Stir Fry Recipe

Looking for a healthy, low-carb meal that doesn’t skimp on flavor? Stir-fry cauliflower rice is a delicious dish made from finely chopped cauliflower, vegetables, savory seasonings, and protein. It’s a great alternative to rice-based stir fries and fits right in with keto, paleo, gluten-free, and vegetarian diets. 

It’s quick to make, highly customizable, and nutrient-rich, making it the perfect weeknight dinner or meal prep recipe. This comprehensive guide offers a practical, flavor-forward cauliflower rice stir fry recipe you can easily master at home. Let’s dive in.

What is Cauliflower Rice?

Cauliflower rice is simply cauliflower florets chopped into small, rice-sized granules. It can be sautéed, steamed, or stir-fried and is a great substitute for grains in a variety of recipes. 

Key Benefits:

• Low in Carbs: Around 5g net carbs per cup, making it keto-friendly.
• High in Fiber: Supports digestion and keeps you feeling full.
• Nutrient Dense: Rich in vitamin C, vitamin K, folate, and antioxidants.
• Versatile: Works with many flavor profiles—Asian, Mediterranean, Indian, and more.

Why You’ll Love This Cauliflower Rice Stir Fry

• Quick and easy – Ready in under 30 minutes.
• Nutrient-rich – A powerhouse of vitamins and minerals.
• Flexible – Add your favorite vegetables or protein.
• Low-calorie, high-flavor – Perfect for weight management.
• Meal-prep friendly – Keeps well for lunches and leftovers.

Ingredients You’ll Need

• 1 medium head of cauliflower (or about 4 cups riced)
• 2 cups mixed vegetables (bell peppers, carrots, peas, snap peas)
• 2 eggs (optional, scrambled for added protein)
• 3 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 2 tablespoons soy sauce or tamari (for a gluten-free option)
• 1 tablespoon sesame oil
• 2 stalks green onion, sliced
• 1 cup cooked protein (optional – chicken, shrimp, tofu, or tempeh)
• Salt and pepper to taste
• 1 tablespoon oil for cooking (avocado oil, olive oil, or sesame oil)
• Red chili flakes (optional for heat)

How to Make Cauliflower Rice Stir Fry (Step-by-Step)

Making this dish is fast and straightforward, making it perfect for beginners or busy home cooks. Follow these steps for a flavorful, evenly cooked stir-fry.

Step 1: Heat the Oil

In a large skillet or wok, heat 1 tablespoon of oil over medium-high heat. Use avocado oil, sesame oil, or olive oil for a rich flavor and high smoke point.

Step 2: Cook the Aromatics

Add minced garlic and grated ginger to the hot oil. Sauté for 30–45 seconds until fragrant but not browned.

Step 3: Add Mixed Vegetables

Toss in 2 cups of mixed vegetables—think bell peppers, snap peas, peas, or shredded carrots. Stir-fry for 3–4 minutes until just tender but still crisp.

Step 4: Scramble the Eggs (Optional)

Push the vegetables to the side of the pan and crack 2 eggs into the open space. Stir quickly to scramble, then mix with the vegetables.

Step 5: Stir in Cauliflower Rice

Add the riced cauliflower and cook for 5–6 minutes, stirring frequently. You want the cauliflower to soften slightly but retain a light bite.

Step 6: Season and Combine

Pour in 2 tablespoons of soy sauce or tamari and 1 tablespoon of sesame oil. Mix well until everything is evenly coated. Add salt and pepper to taste.

Step 7: Add Cooked Protein (Optional)

Stir in 1 cup of cooked protein, such as grilled chicken, sautéed shrimp, tofu, or leftover meat. Cook for another 1–2 minutes until heated through.

Cauliflower Rice Stir Fry

This Cauliflower Rice Stir Fry is a flavorful, low-carb, nutrient-packed alternative to traditional fried rice. It’s quick, customizable, and perfect for weeknight dinners or meal prep. With garlic, ginger, mixed vegetables, and optional protein, it delivers bold taste without the carbs.

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 15 minutes mins

Total Time 25 minutes mins

Servings: 4 Servings

Course: Main Course

Cuisine: Asian-Inspired

Calories: 250

Ingredients Method Notes

Ingredients

  

• 1 medium head of cauliflower or about 4 cups riced
• 2 cups mixed vegetables bell peppers, carrots, peas, snap peas
• 2 eggs optional, scrambled
• 3 cloves garlic minced
• 1 tablespoon fresh ginger grated
• 2 tablespoons soy sauce or tamari
• 1 tablespoon sesame oil
• 2 stalks green onion sliced
• 1 cup cooked protein optional – chicken, shrimp, tofu, or tempeh
• Salt and pepper to taste
• 1 tablespoon cooking oil avocado, olive, or sesame oil
• Red chili flakes optional

Method

 

1. Heat the Oil: Heat 1 tablespoon of oil in a large skillet or wok over medium-high heat.
2. Cook Aromatics: Add garlic and ginger; sauté for 30–45 seconds until fragrant.
3. Add Vegetables: Stir in mixed vegetables. Cook 3–4 minutes until just tender.
4. Scramble Eggs (Optional): Push veggies aside, scramble eggs in the pan, then combine.
5. Add Cauliflower Rice: Stir in riced cauliflower. Cook 5–6 minutes, stirring often.
6. Season: Add soy sauce and sesame oil. Season with salt, pepper, and chili flakes if using.
7. Add Protein (Optional): Mix in cooked protein. Stir and heat for 1–2 minutes. Serve hot.

Notes

Omit eggs and use tofu or tempeh as protein. Use pre-riced cauliflower and frozen mixed vegetables. Try different sauces like coconut aminos or hoisin for flavor variation. Keeps well in the fridge for up to 3 days. Reheat in a skillet or microwave.

Stir-Frying Technique Tips

Most articles overlook technique, but it’s the secret to getting restaurant-level results:

• High heat is key: Use medium-high to high heat for quick cooking and caramelized edges.
• Avoid crowding: Use a wide pan to allow steam to escape.
• Stir frequently: Keep ingredients moving to prevent burning and ensure even cooking.
• Taste as you go: Adjust soy sauce, sesame oil, and spice level to your liking.

Recipe Variations

Cauliflower rice stir fry is endlessly customizable. Here are a few creative ways to change things up based on dietary preferences or what you have on hand:

1. Keto Cauliflower Rice Stir Fry

• Use low-carb vegetables like zucchini, spinach, and mushrooms.
• Add fatty proteins such as bacon, pork belly, or ground beef.
• Skip carrots and peas to keep net carbs minimal.

2. Vegan Version

• Omit eggs and use tofu or tempeh as the protein source.
• Add edamame for a plant-based protein boost.
• Use coconut aminos instead of soy sauce for a soy-free option.

3. Spicy Sriracha Stir Fry

• Stir in 1 teaspoon of sriracha or chili garlic sauce with the soy sauce.
• Add sliced fresh chilies or a dash of cayenne for an extra kick of heat.

4. Thai-Inspired Cauliflower Stir Fry

• Replace soy sauce with fish sauce or tamari.
• Add a splash of lime juice and chopped basil or cilantro.
• Include chopped peanuts or cashews for crunch.

5. Mediterranean Twist

• Use olive oil, garlic, and cherry tomatoes.
• Add chopped spinach, olives, and crumbled feta cheese.
• Season with oregano, black pepper, and lemon zest.

Nutritional Information (Per Serving)

Here’s a general estimate based on a serving size of approximately 1.5 cups without added protein:

Serving Suggestions

Cauliflower rice stir fry is a well-rounded dish, but it can also be part of a larger meal. Here are some ideas:

• Top with a fried egg for added richness.
• Serve with lettuce wraps for a low-carb, hand-held option.
• Pair with Asian-style soups, such as miso or hot and sour.
• Add a side of kimchi or pickled vegetables for a tangy contrast.
• Garnish with sesame seeds, chopped scallions, or lime wedges to enhance presentation and flavor.

Summury

Cauliflower rice stir fry is quick, healthy, and packed with flavor. It fits low-carb, keto, vegan, and gluten-free diets easily. You can prepare it in under 30 minutes with simple ingredients. It’s perfect for busy nights or weekly meal prep. Customize it with your favorite vegetables or proteins. This recipe offers a satisfying texture without the carbs of regular rice. It’s a light, wholesome dish the whole family will enjoy.