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Flavor-Packed Cauliflower Fried Rice Recipe Easy Healthy Veggie Stir Fry

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A quick, healthy, and flavorful cauliflower fried rice packed with fresh vegetables and a touch of sesame oil, perfect for busy weeknights or light meals.

Ingredients

Scale
  • 1 medium head cauliflower, riced (about 4 cups)
  • 1 cup bell peppers, diced (red, yellow, or orange)
  • 1 cup snap peas or green beans, trimmed and halved
  • 1 medium carrot, peeled and finely chopped or shredded
  • 3 green onions, thinly sliced
  • 2 cloves garlic, minced
  • 1 teaspoon fresh ginger, grated (optional)
  • 2 tablespoons low-sodium soy sauce or tamari
  • 1 teaspoon toasted sesame oil
  • 1/2 teaspoon freshly ground black pepper
  • Pinch of red pepper flakes (optional)
  • 1 tablespoon vegetable oil, canola oil, or avocado oil
  • Optional garnishes: fresh cilantro, sesame seeds, lime wedge

Instructions

  1. Rice the cauliflower by cutting it into florets and pulsing in a food processor until it resembles rice grains (about 4 cups). Alternatively, grate by hand using a box grater.
  2. Prep the vegetables: dice bell peppers, trim and halve snap peas, finely chop carrot, slice green onions, mince garlic, and grate ginger if using.
  3. Heat 1 tablespoon vegetable oil in a large skillet or wok over medium-high heat until shimmering but not smoking (about 2 minutes).
  4. Add minced garlic and grated ginger to the hot oil. Stir constantly for about 30 seconds until fragrant, avoiding browning or burning.
  5. Add diced bell peppers, snap peas, and carrots. Stir-fry for 3 to 4 minutes until veggies are crisp-tender and vibrant.
  6. Add the riced cauliflower to the pan, stirring well to combine with the vegetables. Spread evenly and cook undisturbed for 2 to 3 minutes to allow caramelization.
  7. Pour in 2 tablespoons soy sauce, 1 teaspoon toasted sesame oil, black pepper, and red pepper flakes if using. Toss and cook for another 2 minutes, stirring often.
  8. Stir in sliced green onions and cook for 30 seconds more. Remove from heat and garnish with fresh cilantro or sesame seeds if desired.
  9. Taste and adjust seasoning if needed.

Notes

Avoid overcrowding the pan to prevent steaming and mushy texture. Use fresh cauliflower for best results. Stir-fry quickly and keep heat high for caramelization. If cauliflower releases water, continue cooking until evaporated to avoid sogginess. Frozen cauliflower rice can be used if thawed and drained well.

Nutrition

Keywords: cauliflower fried rice, healthy stir fry, low carb, gluten free, vegetarian, quick dinner, veggie fried rice

Find it online: https://junomeals.com/flavor-packed-cauliflower-fried-rice-recipe-easy-healthy-veggie-stir-fry/