Cauliflower Stir-Fry

Cauliflower Stir-Fry

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

Cauliflower Stir-Fry

Yields: 6 servings | Serving Size: 1 cup | Calories: 57 | Total Fat: 5 g | Saturated Fat: 1 g | Trans Fat: 0 g | Cholesterol: 0 mg | Sodium: 598 mg | Carbohydrates: 3 g | Dietary Fiber: 1 g | Sugars: 1 g | Protein: 1 g | SmartPoints: 2 |

Ingredients

  • 2 tablespoons extra-virgin olive oil
  • 2 cloves garlic, minced
  • 1 yellow onion, diced
  • 1/2 cup finely diced carrots
  • 1/2 teaspoon crushed red pepper flakes
  • 1 medium head cauliflower, 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

Directions

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.

https://skinnyms.com/cauliflower-stir-fry/

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15 Comments on "Cauliflower Stir-Fry"

  1. Sarit  April 19, 2014

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

    Reply
    • 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.

      Reply
  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 🙁

    Reply
  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.

    Reply
    • 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:).

      Reply
  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!

    Reply
  5. sam  April 23, 2015

    can this be frozen? 🙂

    Reply
    • SkinnyMs  April 23, 2015

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

      Reply
  6. sam  April 28, 2015

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

    Reply
  7. virginia  August 2, 2015

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

    Reply
  8. Sue Pettus  October 5, 2016

    Thank you

    Reply
  9. Stacy  January 7, 2017

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

    Reply
    • Gale Compton  January 7, 2017

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

      Reply
  10. Theresa  April 3, 2017

    Can I use Whole Foods frozen cauliflower rice?

    Reply
    • Gale Compton  April 3, 2017

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

      Reply

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