As you probably guessed from the title, this Low Carb Cauliflower Rice Stir Fry allows you to enjoy a traditional Asian stir fry dish while still maintaining a low carb diet.
Using riced cauliflower in lieu of regular rice is the key to keeping this Asian bowl low in carbohydrates. These days, you can find thousands of recipes for cauliflower rice, sometimes called “cauli rice,” on the Internet, and hundreds for cauliflower rice in stir fries, such as this one from Primavera Kitchen, and this one from Once Upon a Chef.
To make cauliflower rice, you can finely chop the cauliflower by hand or hand grate it, but it’s waaaay easier to make it in the food processor. I’ve used both the chopping blade and the grating disk–both give good results, but the grating disk is easier. Why? If you’re using the chopping blade, then you’ll need to pulse the raw cauliflower florets in small batches; otherwise, the florets will not be chopped to a uniform and consistent size and texture. (Remember–you’re trying to imitate the appearance and texture of regular white rice.) But if you’re using the grating disk on the food processor, then you won’t have to bother moving several processed batches into a separate bowl. If you use a food processor, this Low Carb Cauliflower Rice Stir Fry can be made at home from start to finish in about fifteen minutes.
To make this an even quicker meal, you can buy pre-riced cauliflower at most groceries–Bird’s Eye, Green Giant, and Trader Joe’s all offer frozen riced cauliflower now. After I riced fresh cauliflower in the food processor, then I sauteed sliced portabella mushrooms and chopped white onion until soft, and then added some frozen green peas, the cauliflower rice and some soy sauce and hoison sauce. Like most Asian bowls, you can easily substitute other veggies, Asian sauces and spices, and/or add meat, such as shrimp, chicken or pork loin.
Leftovers of this Low Carb Cauliflower Rice Stir Fry reheat beautifully in the microwave the next day. Here’s the printable recipe:
- 1 medium head of cauliflower, cut into florets, rinsed and dried
- 2 tablespoons sesame oil
- 1 cup white onion, diced
- 2 garlic cloves, minced
- 1 cup frozen green peas
- 3 to 4 tablespoons low sodium soy sauce (or coconut aminos)
- 1 to 2 tablespoons hoisin sauce
- Fresh black pepper for taste
- Finely chopped green onions
- Sesame seeds
- Shrimp, cooked chicken or pork, shredded or chopped.
- Other veggies, such as broccoli, bok choy, cabbage or edamames.
- Other Asian seasonings, such a black bean sauce, curry pastes, or chili sauces.
- Pulse raw cauliflower florets in a food processor until it reaches a rice-like consistency. Set aside.
- In a large skillet, heat the sesame oil over medium heat.
- Add the mushrooms, chopped onion, and garlic to the heated oil and sautee until the veggies are fully cooked, about 7 minutes.
- Add the cauliflower rice, green peas, soy sauce, hoisin sauce, and black pepper. Mix everything well to combine, cooking only until the peas are heated through. Be careful to not overcook, or the cauliflower will become soggy.
- Top with sesame seeds, optional garnish and extra soy sauce, if desired.
Because cauliflower is highly versatile and has a relatively neutral taste, it’s a dream food for a low-carb dieter. Check out my post for Mashed or Pureed Cauliflower and my post for Low Carb Faux Potato Salad, for other great ways to incorporate cauliflower in a low carb diet.
*Please note that all opinions are mine alone, and that I received no samples, payments, or financial incentives from Bird’s Eye, Green Giant, Trader Joe’s, their affiliates or any other person or entity for comments or links in this article.