Cauliflower Stir-Fry

5 from 2 votes

OMG! This Stir-Fry has only 57 calories and 3 carbs per serving.

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.

5 from 2 votes

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 Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Yield 6 people
Serving Size 1 cup
Course Dinner
Cuisine Asian, Chinese


  • 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.

Nutrition Information

Serving: 1cup | Calories: 57kcal | Carbohydrates: 3g | Protein: 1g | Fat: 5g | Saturated Fat: 1g | Sodium: 598mg | Fiber: 1g | Sugar: 1g |
SmartPoints (Freestyle): 2
Keywords Gluten-Free, Keto, Paleo, Quick and Easy

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Gale Compton

Gale co-founded SkinnyMs. with a goal to provide women with delicious recipes, fitness routines, and ways to reach their ideal weight. Gale has been featured on the Today Show in which she won a cook off for the best Lasagna. Be sure to search for her winning recipe, Skinny Lasagna Rolls.

Guided by her firm belief in healthy eating and the power of exercise, Gale has written two cookbooks and several fitness ebooks. She earned her Fitness Training Certification from, National Exercise & Sports Trainers Association. Gale loves to run with her dog Maggie and has completed numerous half-marathons.

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

  2. 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.

    1. 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:).

  3. 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!

  4. 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!

  5. So easy and everyone loved it. I added a cup of green peas the second time I made it. I know I will be making this again.5 stars

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