Cauliflower Stir-Fry

This post may include affiliate links.

You’ve tried steamed and sautéed cauliflower. Maybe you’ve even sampled mashed cauliflower. But have you tried cauliflower rice? This stir-fry has only 57 calories and 3 grams of carbohydrates per each one cup serving. It’s a gluten-free, low- carb, vegan, and Paleo alternative to stir-fried rice.

In this recipe, cauliflower is pulsed in the food processor until it is broken down into rice-sized pieces, and then stir-fried. You can also mash cauliflower into “rice grains” with a fork, as is called for in this recipe for Greek Chicken Stew with Cauliflower Rice.

This Cauliflower Stir-Fry recipe takes only five minutes to prepare and 15 minutes cook. Cauliflower has many health benefits, so try these other cauliflower recipes to get more of the cruciferous vegetable into your diet:

Coconut Curry Cauliflower
Cauliflower Lasagna
Warm Cauliflower Salad
Roasted Cauliflower with Red Bell Peppers and Olives

Cauliflower Stir-Fry makes the perfect side dish, but can be served in a larger sized portion as a main dish.

Cauliflower Stir-Fry

A quick and easy meal that is light on calories and loaded with flavor, don't miss out on this amazing cauliflower stir-fry.
Prep Time5 mins
Cook Time15 mins
Total Time20 mins
Course: Dinner
Cuisine: Asian, Chinese
Keyword: Gluten-Free, Keto, Paleo, Quick and Easy
Servings: 6 people
Calories: 57kcal
Author: Gale Compton


  • 2 tablespoons extra virgin olive oil
  • 2 garlic cloves minced
  • 1 yellow onion diced
  • 1/2 cup carrots finely diced
  • 1/2 teaspoon crushed red pepper flakes
  • 1 cauliflower head medium, trimmed and florets separated
  • 1/2 teaspoon black pepper
  • kosher or sea salt to taste
  • 2 tablespoons coconut aminos optional lite soy sauce or tamari


  • Add cauliflower to a food processor and pulse until the consistency of rice. A grater can be used in place of a food processor, using the small holes. Note: If using a grater, do not separate cauliflower before grating. Set aside.
  • In a large skillet, heat oil over medium-low heat. Sauté onion and carrots until tender, about 10 minutes. Add red pepper flakes and garlic and sauté one additional minute.
  • Add "rice" cauliflower to the skillet, cover and cook until tender, approximately 5 minutes. Add black pepper and coconut aminos, toss to combine with cauliflower. Remove from heat and serve immediately.


Serving: 1cup | Calories: 57kcal | Carbohydrates: 3g | Protein: 1g | Fat: 5g | Saturated Fat: 1g | Sodium: 598mg | Fiber: 1g | Sugar: 1g
SmartPoints (Freestyle): 2

Be sure to like our Facebook page and follow us on Pinterest for tasty recipes, clean eating tips, and healthy lifestyle resources.

For more delicious and nutritious recipes from SkinnyMs., check out our SkinnyMs. Recipe Collection of 101 Fan Favorites.

Do you have a favorite recipe from SkinnyMs.? We’d love to hear about it. Tell us what you think in the comments section below.

free email series

5 Secrets to Transform Your Eating Habits

New tips & recipes to feel & look great!

19 Comments on "Cauliflower Stir-Fry"

  1. Sarit  April 19, 2014

    How do I go to my recipe box from home page?

    • SkinnyMs  April 28, 2014

      You should be able to click on the lower right hand corner ziplist box on the homepage. Let me know if you are unable to do that.

  2. Trudi  June 21, 2014

    Made this tonight and added chicken.. It was very good. Only thing is I had regular soy sauce instead of lite 🙁

  3. Rebecca  July 20, 2014

    How did you come to 57 calories? I got 79 calories/serving and that's a 1/2 cup serving instead of a 1 cup.

    • SkinnyMs  July 21, 2014

      Rebecca, That's what I got on both recipe calculators I'm using, dividing the recipe by 6 servings. The entire recipe is only 351 calories:).

  4. Tracy  February 23, 2015

    The calories will vary depending on the actual weight of the cauliflower and onion. 🙂 The recipe isn't specific on actual amounts. 'Medium head' and 'one onion' are subjective in size 🙂 p.s. It was delicious with chicken!

  5. sam  April 23, 2015

    can this be frozen? 🙂

    • SkinnyMs  April 23, 2015

      Sam, Yes you can freeze this and reheat on low or thaw before reheating. It will release some water.

  6. sam  April 28, 2015

    ty so much for getting back to me im so glad this can be frozen 🙂

  7. virginia  August 2, 2015

    So excited abt these recipes. I'm new to your posts.You have made my day!!!

  8. Sue Pettus  October 5, 2016

    Thank you

  9. Stacy  January 7, 2017

    Do yo have to use coconut amines. I’ve never heard of it. Is there another option?

    • Gale Compton  January 7, 2017

      Stacy, Soy Sauce or Tamari can be used. Coconut Aminos is the healthier option. 🙂

  10. Theresa  April 3, 2017

    Can I use Whole Foods frozen cauliflower rice?

    • Gale Compton  April 3, 2017

      Theresa, Sure! I wasn’t aware Whole Foods had cauliflower rice. Thanks for the tip! 🙂

  11. Diana Roberts  December 18, 2017

    Can you use a food mill to “rice” the cauliflower?

    • Nichole Furlong  December 19, 2017

      Yes, you can use a food mill to “rice” the cauliflower!

  12. Diane  March 26, 2018

    Loved using cauliflower this way. Very nice change

  13. Cira Millmam n  May 10, 2018

    Made this tonight for supper with the 6 ingredients orange chicken, very very good and tasty. My husband had the orange chicken, and Fried cauliflower rice and broccoli. Being vegan I had the fried cauliflower rice with broccoli ,great supper!


Leave a Comment

Your email address will not be published.