If you’re looking for a light, nutritious, and flavorful alternative to traditional fried rice, Cauliflower Rice Stir-Fry is the answer. This dish is perfect for busy weeknights or for meal prep because it’s quick, versatile, and packed with vegetables. I first tried making it when I wanted a low-carb meal that still felt satisfying, and the result completely exceeded my expectations.
Cauliflower rice is essentially finely chopped cauliflower that resembles rice grains. It absorbs flavors beautifully, cooks quickly, and keeps the dish light without compromising texture. When paired with fresh vegetables, a simple soy-based sauce, and optional protein, it becomes a complete meal that everyone in the family can enjoy.
Ingredients
- 1 medium head of cauliflower, grated or pulsed into rice-sized pieces
- 2 tablespoons olive oil or sesame oil
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 cup mixed vegetables (carrots, peas, bell peppers)
- 2 eggs, lightly beaten (optional)
- 3 tablespoons soy sauce or tamari
- 1 teaspoon sesame seeds (optional)
- 2 green onions, sliced
- Salt and pepper, to taste
Instructions
1. Prepare the cauliflower rice.
Remove the leaves and core from the cauliflower. Chop it into florets and pulse in a food processor until it reaches a rice-like consistency. You can also grate it manually using a box grater if you don’t have a processor. Set aside.
2. Cook the aromatics.
Heat olive or sesame oil in a large skillet or wok over medium heat. Add chopped onion and cook for 2–3 minutes until softened. Stir in minced garlic and cook for another minute until fragrant.
3. Add vegetables.
Toss in the mixed vegetables and cook for 4–5 minutes until they are tender but still slightly crisp. You can use fresh or frozen vegetables depending on convenience.
4. Optional eggs.
Push the vegetables to one side of the pan and pour the beaten eggs into the empty space. Scramble them gently until cooked, then mix with the vegetables. This step adds protein and extra texture to the stir-fry.
5. Add cauliflower rice.
Stir in the cauliflower rice and cook for 5–7 minutes, stirring frequently. The cauliflower will soften but should remain slightly firm to mimic the texture of rice.
6. Season and serve.
Pour soy sauce or tamari over the stir-fry and mix well. Adjust seasoning with salt and pepper if needed. Sprinkle with sesame seeds and sliced green onions before serving. Serve hot, either as a main dish or as a side.
Tips & Variations
- Protein Options: Add chicken, shrimp, tofu, or tempeh to make it a more substantial meal.
- Flavor Boost: Drizzle a little sesame oil at the end for a nutty aroma. Add sriracha or chili flakes for heat.
- Vegetable Variations: Use broccoli, zucchini, snap peas, or mushrooms — any vegetables you have on hand.
- Meal Prep Friendly: Make a large batch and store in airtight containers for up to 3 days in the fridge. Reheat gently before serving.