cauliflower stir fry

Love your Fried Rice but on a ketogenic diet? Our Cauliflower Rice Stir Fry Recipe will curb that craving. We simply grate up a cauliflower and use it in place of rice then cook it with a few extra tweaks.

Cauliflower Rice Recipes Stir Fry - Fried in Wok [With Video too]

onions

oz bell pepper

eggs

Cauliflower

peanut oil

bacon (diced)

Frozen Peas

tbsp wheat free soy sauce

tsp sesame oil

Slice the spring onions and diced the bell peppers, set aside.

Lightly whisk the egg in a bowl, set aside.

Grate cauliflower with coarsest side of a grater and set aside.

Heat Wok over high heat. Add half of the peanut oil and scramble the eggs. Remove and set aside.

Add the diced bacon to the hot wok, cook until lightly browned. Stir the bacon constantly to prevent it from burning.

Add grated cauliflower, constantly stirring and moving in the wok. Add the rest of the peanut oil.

Add peas and spring onions continue to mix and turn in the wok.

Add sesame oil and wheat free soy sauce and stir through.

Add the cooked eggs, mix quickly and serve.

This easy cauliflower stir fry is an ideal healthy and easy dinner idea! It's full of nutrients and covered in a punchy sauce. 

Easy Cauliflower Stir Fry

cauliflower (2 pounds)

red bell pepper

orange bell pepper

white onion

green onions

rice vinegar*

soy sauce (or tamari or coconut aminos)

light miso

gochujang (optional)

sugar (or maple syrup)

sesame oil (regular, not toasted)

cornstarch (or arrowroot powder)

neutral oil

Chop the cauliflower into small florets. Thinly slice the bell peppers. Thinly slice the white onion. Thinly slice the green onion.

In a medium bowl, whisk together rice vinegar, soy sauce, miso, gochujang, sugar, sesame oil, and cornstarch (or make the Go To Stir Fry Sauce). 

In large skillet, heat 2 tablespoons neutral oil over medium high heat. Add the cauliflower and a pinch of salt and cook unstirring, for 3 to 4 minutes until charred. Flip the florets and continue cooking for 2 minutes.

Add the bell peppers, white onion, a pinch of salt and the remaining 1 tablespoon oil and cook 4 to 6 minutes until tender.

Turn off the heat. Pour in the sauce and add the green onions. Stir until the sauce coats everything and thickens. Serve immediately. 

I made this delicious dish the other night. 
This was a big “yes” with my picky family. 
They absolutely loved the sauce!
Will gladly make this dish again.

Amazing! I was looking for a recipe to stir-fry cauliflower and broccoli and found this. I omitted onions and peppers as I really only wanted the two vegetables I had. Also, I didn’t add sugar or starch as I don’t use these in my cooking. But it was still great. Such a simple recipe and so much flavour. I used gluten free soy sauce, but next time I may use a low salt one, or just use some warm water instead as I found the sauce a bit too salty (both miso and gochujang are already salty). I served it with a simple duck breast roasted for 15 minutes (and I stir fried my vegetables in the duck fat, after frying the duck breast in a wok for a few minutes!).  Really enjoyed it 🙂

Another winner! I did not have cauliflower so I subbed a bunch of other vegetables and was just as good. I served it over polenta. Thank you for your recipes!

I a book vegetarian glutten free and dairy free, your recipies look delicious  . I will buy your book a.

This recipe was sooooo good!  Will definitely make again.

This vegetarian stir fry meal prep idea is packed with flavorful cauliflower fried rice, soy-glazed tofu, steamed broccoli, and sriracha mayo!

Stir Fry Meal Prep

Cauliflower Stir Fry (click for the recipe)

16-oz block firm tofu (450 g)

Tbsp soy sauce (30 mL)

vegetable oil (15 mL)

Tbsp sesame oil (15 mL)

garlic (minced)

broccoli

mayonnaise (60 g)

plain Greek yogurt (60 g)

Rice: Prepare the Cauliflower Stir Fry&nbsp;(15 minutes to make).

Tofu: Press tofu to remove excess moisture. Cut into bite-sized cubes then add to a large saute pan, along with vegetable oil, sesame oil, and garlic. Cook over medium/high heat until golden brown and crispy on all sides.

Veggie: Place broccoli on a microwave-safe plate and drizzle with a little water. Cover with plastic wrap and microwave on high for 2 to 3 minutes, or until bright green and tender.

Sauce: Stir to combine mayo, yogurt, and sriracha.

Assemble: Evenly spoon sauce into the bottom of 5 mason jars, then add rice, veggie, and tofu. Store in the refrigerator up to 5 days. When ready to eat, reheat in the microwave for 2 to 3 minutes.

This Cauliflower stir-fry with beef is a delicious, quick, easy Chinese recipe that’s also a healthy one-pan meal you can make any weeknight!

Cauliflower Stir-fry with Beef

flank steak (sliced 1/4-inch or 5mm thick)

baking soda

water

cornstarch

vegetable oil

oyster sauce

chicken stock ((warmed))

sugar ((or brown sugar))

soy sauce

dark soy sauce ((or double black dark soy sauce))

sesame oil

white pepper

cauliflower florets ((preferably Chinese/fioretto cauliflower, about 4-5 cups))

garlic ((minced))

ginger ((grated/minced, optional))

Shaoxing wine

cornstarch ((mixed with 2 tablespoons 30 ml water))

Velvet the beef in a medium bowl by combining the sliced beef with the baking soda and water. Massage the beef with your hands until all the liquid is absorbed. Mix in the remaining marinade ingredients: the cornstarch, oil, and oyster sauce. Marinate at least 30 minutes.

Make the sauce mixture by mixing together the chicken stock, sugar, light soy sauce, oyster sauce, dark soy sauce, sauce, sesame oil, and white pepper. Bring a large pot of water to a boil, and blanch your cauliflower for 30 to 60 seconds. Drain and set aside.

Heat your wok over high heat until it starts to smoke. Add 2 tablespoons of oil and spread the beef in one layer. Sear the beef on one side for 1 minute, then flip. Continue to sear until browned and about 80% done. Turn off the heat, remove the beef from the wok, and set aside.

Set the wok over medium heat, and add another tablespoon of oil along with the garlic and ginger (if using). Stir for 5 seconds, then pour the Shaoxing wine around the perimeter of the wok. Add the cauliflower and the sauce mixture you made earlier. Stir the sauce around the sides of the wok to deglaze it.

Bring the sauce to a simmer. Stir the cornstarch and water into a slurry to ensure it’s well combined, and drizzle half the mixture into sauce while stirring constantly. Simmer and thicken for 20 seconds.

Toss in the seared beef along with any juices. Mix everything together over medium heat until the sauce is simmering and coats the meat and vegetables. If the sauce seems thin, turn up the heat to reduce it further and add more cornstarch slurry. If the sauce is too thick, add a splash of chicken stock or water. Serve with plenty of steamed rice!

Top 4 cauliflower stir fry recipes from across the web

The most viewed cauliflower stir fry recipes by Recipe Cart users, saved from over 20,000 sites. Or, go to our Recipe Search Engine

Top Tags

Cauliflower Rice Recipes Stir Fry -...

Easy Cauliflower Stir Fry

Stir Fry Meal Prep

Cauliflower Stir-fry with Beef

Top 4 cauliflower stir fry recipes from across the web

The most viewed cauliflower stir fry recipes by Recipe Cart users, saved from over 20,000 sites. Or, go to our Recipe Search Engineic_arrow_forward_48px

Top Tags

Cauliflower Rice Recipes Stir Fry -...

Easy Cauliflower Stir Fry

Stir Fry Meal Prep

Cauliflower Stir-fry with Beef

The most viewed cauliflower stir fry recipes by Recipe Cart users, saved from over 20,000 sites. Or, go to our Recipe Search Engine