Cauliflower Rice Stir-Fry


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  • 1 head cauliflower or 4 cups riced cauliflower
  • 2 tablespoons canola oil
  • 3 cloves garlic, crushed and minced
  • 1 medium yellow onion, julienne (thin slivers)
  • 1 cup shredded carrots
  • 1 cup sugar snap or snow peas
  • 1/4 cup low-sodium soy sauce
  • 1/4 cup water
  • 1 1/2 tablespoons maple syrup or honey
  • 1 teaspoon red pepper flakes
  • 1/2 teaspoon ground ginger


  1. Grate cauliflower florets on a box grater or add cauliflower florets to food processor and pulse until the cauliflower resembles small rice or couscous. You may have to process it in batches.
  2. In a small bowl, whisk together all ingredients for the stir fry sauce. Set aside.
  3. In a large skillet, heat oil over medium-high heat. Add riced cauliflower and garlic. Cook, stirring often for 3-4 minutes.
  4. Add onion and sauté 3 minutes, until soft and translucent.
  5. Add carrots and peas and continue to sauté for about 5 minutes until vegetables have softened but are still slightly crisp.
  6. Add stir fry sauce and allow to reduce slightly, about 2 minutes.


Swap lemon or lime juice for vinegar; add cumin, dried oregano and/or ground coriander; use different colors of bell pepper or other mild chiles or hotter chiles like jalapeño; add fresh or frozen corn kernels; add sliced green onion; add chopped cilantro, parsley or basil.


Measuring spoons and cups, whisk or fork, knife, cutting board, mixing bowl, mixing spoon or spatula, can opener.