Cauliflower Rice Stir Fry Bowl is my favorite kind of healthy comfort food—fast, flavorful, and completely satisfying without the heaviness of regular rice. With fresh vegetables, protein, and a flavorful sauce all in one bowl, this dish is a low-carb dream that doesn’t feel like a compromise. It’s my go-to when I want something nourishing that still feels vibrant and exciting. Whether I’m cooking for myself or prepping meals for the week, this bowl is a win every time.

Why You’ll Love This Recipe

There are plenty of reasons I keep coming back to this one:

Low-Carb Delight: Cauliflower rice keeps things light but still satisfying.
Quick and Easy: I can whip this up in under 30 minutes.
Loaded with Flavor: Every bite delivers something different—sweet, savory, crunchy, and fresh.
Customizable: I change up the veggies or protein based on what I have in the fridge.
Meal Prep Friendly: It keeps well for leftovers and tastes even better the next day.
Nutritious and Colorful: Packed with fiber, vitamins, and texture.

Ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

1 medium head cauliflower, riced (or 4 cups pre-riced cauliflower)
2 tablespoons olive oil
2 cloves garlic, minced
1 medium onion, diced
1 bell pepper, diced
1 cup broccoli florets
1 medium carrot, julienned
1 cup snap peas
1 cup cooked protein (chicken, shrimp, tofu, or tempeh)
3 tablespoons soy sauce or tamari
1 tablespoon sesame oil
1 tablespoon grated fresh ginger
Salt and pepper, to taste
Green onions, chopped (for garnish)
Sesame seeds (for garnish)

Directions

Make the Cauliflower Rice:
I cut the cauliflower into chunks and pulse it in a food processor until it resembles rice. If I’m short on time, I grab a bag of pre-riced cauliflower.
Heat the Oil:
In a large skillet or wok, I heat the olive oil over medium-high heat.
Sauté Aromatics:
I add garlic and onion, cooking for about 2 minutes until fragrant.
Add Vegetables:
I stir in the bell pepper and carrots first, letting them cook for 3 minutes. Then I toss in broccoli and snap peas, stirring for another 2–3 minutes.
Stir in Cauliflower Rice:
I add the cauliflower rice and cook everything together, stirring often so it cooks evenly but doesn’t get soggy.
Add Protein:
I stir in the cooked chicken, shrimp, tofu, or whatever protein I’ve got ready. Just enough to heat it through.
Season:
I drizzle in soy sauce, sesame oil, and add the grated ginger. Then I toss everything together so the flavors soak into every bite.
Adjust and Finish:
I taste it and season with salt and pepper if needed. Once it’s just right, I take it off the heat.
Garnish and Serve:
I sprinkle chopped green onions and sesame seeds over the top before serving. A little lime or chili sauce on the side goes a long way too.

Servings and Timing

This recipe makes 4 generous servings.

Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes

Variations

Vegan Version: I use tofu, tempeh, or chickpeas as my protein.
Spicy Kick: A spoonful of chili garlic sauce or a dash of red pepper flakes adds great heat.
Thai-Inspired: I swap the soy sauce for coconut aminos and add Thai basil, lime juice, and a splash of coconut milk.
Extra Crunch: Chopped cashews or peanuts on top give a perfect nutty texture.

Storage/Reheating

Fridge: I store leftovers in an airtight container for up to 3 days.
Freezer: I freeze it in portions for up to 1 month. Just reheat gently in a skillet with a splash of water or broth.
Reheat: On the stovetop over medium heat until warmed through, or in the microwave for 1–2 minutes.

FAQs

Can I use frozen cauliflower rice?

Yes, I often use frozen when I’m short on time. Just make sure to cook off any excess moisture.

What proteins work best in this stir fry?

Chicken, shrimp, tofu, tempeh—even scrambled eggs all work well.

How do I keep the veggies from getting soggy?

I cook them quickly on high heat and avoid overcrowding the pan. That keeps everything crisp-tender.

Can I make this dish ahead of time?

Yes! I often prep the components (veggies, cauliflower rice, sauce) ahead and stir-fry everything when ready to eat.

What’s a good soy-free alternative?

I like using coconut aminos or liquid aminos—they give a similar umami depth without the soy.

Conclusion

Cauliflower Rice Stir Fry Bowl is more than just a healthy meal—it’s a vibrant, flavorful way to eat clean without getting bored. I love how flexible it is, how fast it comes together, and how satisfying it feels. Whether I’m looking for a light lunch or a colorful dinner, this bowl always hits the mark. It’s a healthy habit I enjoy coming back to again and again.