Cauliflower Rice Stir-Fry

Cauliflower Rice Stir-Fry is a light, nutritious alternative to traditional fried rice. This dish replaces grain-based rice with finely chopped cauliflower, resulting in a lower-carb, vegetable-packed version that’s full of flavor. It’s quick to prepare, customizable, and perfect for a healthy lunch or dinner.

Why You’ll Love This Recipe

• Low in carbohydrates and calories, making it ideal for low-carb or keto diets
• Quick and easy to make, taking less than 30 minutes from start to finish
• Highly adaptable—add your favorite vegetables or proteins
• Packed with flavor from garlic, ginger, and soy sauce
• A great way to increase your vegetable intake without sacrificing taste

Ingredients

(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)

• 2 tablespoons sesame oil
• 1 teaspoon minced garlic
• 1 teaspoon grated fresh ginger
• 2 (12-ounce) packages frozen riced cauliflower medley
• 4 tablespoons soy sauce
• 2 eggs, lightly beaten

Directions

1. Heat the sesame oil in a large nonstick skillet or wok over medium heat.
2. Add the garlic and ginger, cooking for about 1 minute until fragrant.
3. Stir in the frozen cauliflower rice medley and sauté for 5–7 minutes until the vegetables are tender.
4. Add the soy sauce and stir well to combine.
5. Push the mixture to one side of the skillet. Pour the beaten eggs onto the other side and scramble them until fully cooked.
6. Mix the scrambled eggs into the cauliflower rice. Cook for an additional minute to blend the flavors.
7. Remove from heat and serve warm.

Servings and Timing

• Servings: 3
• Prep Time: 5 minutes
• Cook Time: 15 minutes
• Total Time: 20 minutes

Variations

• Add protein: Try cooked chicken, shrimp, tofu, or beef for a heartier dish.
• Extra vegetables: Include diced bell peppers, peas, mushrooms, or broccoli for more texture and nutrients.
• Spicy version: Add crushed red pepper flakes or a splash of hot sauce for heat.
• Sauce swap: Use tamari for a gluten-free version or coconut aminos for a soy-free option.

Storage/Reheating

• Storage: Let leftovers cool completely, then store in an airtight container in the refrigerator for up to 3 days.
• Reheating: Reheat in a skillet over medium heat until warmed through, or microwave for 1–2 minutes, stirring halfway.

FAQs

How do I make cauliflower rice from scratch?

Cut a head of cauliflower into florets and pulse them in a food processor until they resemble rice grains.

Can I use fresh cauliflower rice instead of frozen?

Yes, fresh cauliflower rice works just as well. Adjust the cooking time slightly if needed.

Is this recipe low-carb?

Yes, this dish is naturally low in carbs and suitable for low-carb or keto diets.

Can I make this dish ahead of time?

Yes, you can prepare it in advance and reheat when ready to serve. It’s great for meal prep.

What type of soy sauce should I use?

You can use regular soy sauce, low-sodium soy sauce, or tamari for a gluten-free option.

Can I omit the eggs?

Yes, the eggs can be left out or substituted with scrambled tofu for a vegan version.

Is cauliflower rice supposed to be soft or crunchy?

It should be tender with a slight bite—avoid overcooking to prevent mushiness.

Can I freeze cauliflower rice stir-fry?

Yes, store it in a freezer-safe container and freeze for up to one month. Thaw before reheating.

What oil is best for stir-frying?

Sesame oil adds great flavor, but you can also use vegetable oil or avocado oil.

How can I make this dish more filling?

Add a protein source and more vegetables, or serve it with a side of miso soup or a small salad.

Conclusion

Cauliflower Rice Stir-Fry is a healthy, satisfying meal that’s easy to prepare and full of flavor. Whether you’re cutting carbs or simply looking for a tasty way to enjoy more vegetables, this dish is a fantastic choice for busy weeknights or nutritious meal

Print