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Cauliflower Rice Stir-Fry

Author: Jill-Joy Landburg


  • 1 medium-sized cauliflower head
  • 1 tablespoon sesame oil
  • 2 cloves garlic minced
  • 1 small onion diced
  • 1 carrot diced
  • 1 bell pepper diced
  • 1 cup broccoli florets
  • 2 tablespoons low-sodium soy sauce or tamari
  • Optional: 1 tablespoon rice vinegar or lime juice for extra flavor
  • Optional toppings: sliced green onions, sesame seeds


  • Cut the cauliflower into florets and pulse them in a food processor until they resemble rice grains. Be careful not to over-process them. Alternatively, you can use pre-packaged cauliflower rice.
  • Heat the sesame oil in a large skillet or wok over medium heat. Add the minced garlic and diced onion, and sauté for 2-3 minutes until they become fragrant and lightly browned.
  • Add the diced carrot, bell pepper, and broccoli to the skillet. Stir-fry for about 5 minutes until the vegetables are slightly tender but still crisp.
  • Push the vegetables to one side of the skillet and add the cauliflower rice to the other side. Cook for 3-4 minutes, stirring occasionally until the cauliflower is tender but not mushy.
  • In a small bowl, mix the soy sauce (or tamari) and rice vinegar (or lime juice) if desired. Pour the sauce over the stir-fry and stir well to evenly coat the vegetables and cauliflower rice. Cook for an additional 1-2 minutes.
  • Remove from heat and garnish with sliced green onions and sesame seeds if desired.


The estimated carb counts:
  • Cauliflower Rice: Approximately 5 grams of net carbs per cup
  • Onion: Approximately 4 grams of net carbs per 1/2 cup
  • Carrot: Approximately 4 grams of net carbs per 1/2 cup
  • Bell Pepper: Approximately 3 grams of net carbs per 1/2 cup
  • Broccoli: Approximately 2 grams of net carbs per 1/2 cup
  • Soy Sauce: Approximately 1 gram of net carbs per tablespoon
Please note that I am not a nutritionist, and the information provided about nutrients in this blog post is for educational purposes only. It is important to consult with a qualified nutritionist or healthcare professional for personalized and accurate information regarding your dietary needs.