Healthy Eating – Cauliflower Rice Stir-Fry

todayJuly 17, 2023 82

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If you’re trying to eat healthily here’s a delicious idea for dinner. Perhaps you’re looking to cut back on carbs or follow a gluten-free diet and cauliflower rice stir-fry is a great choice. It’s super easy to make and surprisingly delicious!

Cauliflower Rice Stir Fry


  • 1 head of cauliflower, cut into florets
  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 2 cloves of garlic, minced
  • 1 red pepper, chopped
  • 1 cup of your favourite vegetables, chopped
  • 1/2 cup of your preferred protein, cooked and chopped
  • 1 tablespoon soy sauce
  • 1 tablespoon rice vinegar
  • 1 teaspoon sesame oil
  • Salt and pepper to taste


  1. Begin by pulsing the cauliflower florets in a food processor until they resemble rice.
  2. Heat the olive oil in a large skillet or wok over medium heat.
  3. Add the onion and garlic, cooking until softened, for about 5 minutes.
  4. Introduce t red pepper, vegetables, and protein, stirring and cooking until they reach a tender-crisp texture, approximately 5 minutes more.
  5. Stir in the soy sauce, rice vinegar, sesame oil, salt, and pepper.
  6. Allow the flavours to meld together by cooking for an additional minute.
  7. Serve the cauliflower rice stir-fry immediately and enjoy!

Tips for a Stellar Cauliflower Rice Stir-Fry:

  1. Make sure to cut the cauliflower florets into small pieces using a sharp knife. This ensures even cooking of the cauliflower rice.
  2. Avoid overcooking the cauliflower rice. It should be tender-crisp, offering a pleasant texture rather than becoming mushy.
  3. Customise your stir-fry by adding your favourite vegetables. Broccoli, carrots, peas, and sugar snap peas. They work wonderfully in this dish.
  4. Experiment with various protein options such as chicken, beef, or seafood to suit your taste and dietary preferences.
  5. While the classic combination of soy sauce, rice vinegar, and sesame oil provides a great flavour profile, don’t hesitate to experiment with different sauces like teriyaki, sweet and sour, or hoisin sauce.

Being low-carb and gluten-free , cauliflower rice stir-fry is an awesome alternative to boring same-same dinners mid week. Give it a try!

Written by: Ian Fraser

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