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How To Make a Delicious Riced Cauliflower Stir Fry

I’m continuously on the hunt for recipes that are packed with nutrition AND yummy.

Recipes we’ll come back to instead of saying, “Oh my gosh, what were we thinking?”

One recipe I see ever’where is riced cauliflower.

I see you wrinkling your nose. Heck, we wrinkled ours.

Really? We’re gonna try this?

Riced cauliflower instead of actual rice in a stir fry?!

FYI: fried rice is one of my all-time fav dishes and I was afraid if this recipe stunk, it would ruin fried rice for me forever.

Yep. You know what I’m talking about.

While we were both supremely skeptical, we jumped in and I’m here to tell you it’s delicious and easy.


Such a relief.

Garry had two bowls. My pickiest veggie test-subject – was convinced – and ate two bowls!

How To Make a Delicious Riced Cauliflower Stir FryLet’s get to it!



1 medium-sized head of cauliflower, minced (or use a bag of ready-to-cook riced cauliflower)

2 tablespoons oil of choice (vegetable/sesame/olive)

1 large carrot, julienned

2 tbsp minced garlic (I used jarred)

1 cup frozen (can use canned) peas

3 beaten eggs

3 tablespoons soy sauce

3-4 green onions, sliced thinly


If using a head of cauliflower, mince by pulsing 1/4 of the head at a time in a food processor – or – by hand chopping.

Set aside.

Heat 1 tbsp of oil in a large skillet or wok (I used a giant cast iron wok!) over medium to high heat.

Add carrots and stir fry until just tender – about 5 minutes.

Adjust heat to medium if necessary.

Add minced garlic and continue to cook another minute or so, being careful not to burn.

Add remaining oil to the pan, along with cauliflower and peas.

Continue stir frying until the cauliflower cooks through and takes on a soft texture.

Once the veggies are cooked through, push to one side of pan and add eggs to open space in pan/wok.

Stir eggs to cook (scramble).

Once eggs are scrambled to your liking. Take pan/wok off heat source and add soy sauce. Stir thoroughly.

Once plated garnish with green onions.


How To Make a Delicious Riced Cauliflower Stir Fry

As I said above, Garry is a picky veggie taste-tester; he is my gold standard of yum.

When I informed him what we were having for dinner, I knew how he would feel: NOOOOOOOOOOO!

He felt better when I told him I also had a back-up plan should we hate this dish.

Turned out we both liked it enough to finish it off in the first night. Which was good, because I think this dish is probably not a good leftover candidate.

The cauliflower takes on the taste of the soy sauce. Combine it with all the other ingredients and it’s not the horror show that Garry thought it would be.

My plan is to have Sweet E try it.

I’m hoping to broaden his palate while sneaking in veggies.

If you’ve been skeptical of a riced cauliflower stir fry, you should try it.


Happy Broadening Your Palates!

Please share with cauliflower skeptics and lovers alike!


Tired of searching for a popular OMT! recipe?

Rest yer weary fingers.

Except to click on the image.

You still have enough strength for that.



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Wednesday 16th of May 2018

I love using cauliflower riced in dishes. I have done chicken fried rice using cauliflower before also.

Patti Tucker

Friday 18th of May 2018

It's becoming increasingly popular - I love it!

Do You Know How to Rice Cauliflower?

Monday 14th of May 2018

[…] it’s ready for any number of new-fangled recipes using the riced cauliflower as, um, […]

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