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Cauliflower Rice Stir-Fry: A Low-Calorie, Nutrient-Dense Meal Packed With Fiber and Vitamins

Fresh, fast, and full of Flavour, this cauliflower rice stir-fry transforms simple ingredients into a colorful, satisfying meal. Riced cauliflower takes the place of grains, while bell peppers and broccoli bring crunch and nutrients. A quick toss in sesame oil and low-sodium soy sauce ties it all together with savory depth. Whether you're eating clean or cutting carbs, this easy cauliflower stir fry fits the bill. Looking for a veggie-loaded cauliflower recipe stir fry that’s both light and delicious? This one’s ready in minutes and delivers every time.
Print Recipe
Course: Dinner, Lunch
Cuisine: Asian
Calories: 280
Ingredients Method Notes

Ingredients
  

  • 1 medium head of cauliflower (riced) - 140 calories
  • 1 cup mixed bell peppers (diced) - 30 calories
  • 1 cup broccoli florets - 55 calories
  • 1 tablespoon soy sauce (low sodium) - 11 calories
  • 1 tablespoon sesame oil - 40 calories
  • 1 clove garlic (minced) - 4 calories
  • Green onions for garnish

Method
 

  1. In a large skillet, heat sesame oil over medium heat. Add garlic and sauté for 1 minute.
  2. Add bell peppers and broccoli, cooking until tender (about 5 minutes).
  3. Stir in riced cauliflower and soy sauce, cooking for another 5-7 minutes until heated through.
  4. Garnish with green onions before serving.

Notes

Total Macros:
  • Calories: 280 kcal
  • Protein: 10g
  • Carbs: 30g
  • Fat: 10g
 
Health Benefits:
  • Cauliflower is low in calories and high in fiber, making it a great substitute for rice. This dish is packed with vitamins and minerals from the vegetables.