Keto Mixed Veg Cauliflower Rice Stir-Fry
If your body’s still reeling from yesterday’s food decisions (no judgment—been there), and you’re craving something that hits the reset button without punishing your taste buds, this is for you.
This keto mixed veg cauliflower rice stir-fry is quick, colorful, and doesn’t feel like you’re “eating healthy” just for the sake of it. It’s full of texture, flavor, and nutrients, but still ridiculously easy to throw together. Even better if you’ve got some frozen cauliflower rice sitting in your freezer begging to be useful.
We’re not doing anything wild here. This is a realistic, low-effort, high-reward kind of meal. So if you’ve ever had that moment where your jeans feel tighter, your brain feels foggier, and you’re googling “clean eating ideas,” let this be the recipe you actually make.
Let’s dive in.
What You’ll Need
Here’s everything that goes into the pan. If you’re missing one or two things, don’t panic—there are substitutions below.
| Ingredient | Amount | Notes |
|---|---|---|
| Cauliflower rice | 450g | Frozen is best for less moisture |
| Red bell pepper | 70g (about ½ pepper) | Diced |
| Green beans | 60g | Trimmed and cut into thirds |
| Peas | 60g | Fresh or frozen |
| Baby corn | 40g (around 4 pieces) | Sliced |
| Shallot | 1 small | Minced |
| Garlic | 1 clove | Minced |
| Extra virgin olive oil | 25g (approx. 2 tbsp) | For sautéing |
| Stock cube (any variety) | ½ cube | Crumbled |
| Himalayan pink salt | ¾ tsp | Or to taste |
| Ground cinnamon | ¼ tsp | Trust me, it works |
| White or black pepper | A pinch | Freshly ground if possible |
Tools Required
- Non-stick wok or deep skillet
- Wooden spoon or spatula
- Small pot for blanching veggies
- Cutting board and knife
- Measuring scale or cups
Keep it basic. No food processors or fancy gadgets required.
Pro Tips
1. Use frozen cauliflower rice
It holds its shape better than fresh and releases less water. No need to defrost—toss it straight into the pan.
2. Cook on high heat
This helps evaporate moisture quickly and keeps your stir-fry from turning into a soggy situation.
3. Add the vegetables in layers
Blanching green beans and peas first keeps them crisp and bright. Add peppers and corn later so they keep their crunch.
4. Don’t skip the cinnamon
Sounds weird, I know. But a tiny pinch deepens the flavor and brings unexpected warmth to the dish.
5. Want more protein?
Add cooked chicken, tofu, or shrimp toward the end. It bulks up the meal and makes it more satisfying.
Substitutions and Variations
This is where things get fun. Make it yours.
| Ingredient | Substitute | Notes |
|---|---|---|
| Green beans | Asparagus, broccoli florets | Chop small for even cooking |
| Peas | Zucchini cubes | Lower in carbs |
| Baby corn | Water chestnuts, bamboo shoots | Crunchy alternatives |
| Olive oil | Avocado oil, ghee | Use what you have |
| Stock cube | Homemade stock, miso paste | Adjust salt if using miso |
| Cinnamon | Skip it or use smoked paprika | Totally different vibe, but still good |
You can also throw in:
- Thinly sliced mushrooms
- Julienned carrots (if not super strict keto)
- Diced tofu, tempeh, or ground turkey
Make Ahead Tips
You can prep most of this in advance to save time during the week.
- Chop all veggies and store in an airtight container for up to 3 days.
- Use pre-packaged frozen stir-fry veggie blends (check for no added sugars).
- Batch-cook and portion out for the next 2–3 days.
- Store seasoning mix (salt, pepper, cinnamon, crumbled cube) in a tiny jar to dump in when ready.
How to Make Keto Mixed Veg Cauliflower Rice Stir-Fry
1. Blanch the green beans and peas.
Bring water to a boil in a small pot. Add green beans and peas. Boil for 2 minutes. Drain and set aside.
2. Heat the oil and sauté the aromatics.
In a wok or skillet, heat olive oil over medium-high. Add minced shallot and garlic. Sauté for 2–3 minutes until soft and fragrant.
3. Add cauliflower rice.
Dump in the frozen cauliflower rice. Crank the heat to high. Stir frequently for 5–6 minutes until it stops steaming and starts to lightly brown.
4. Mix in the rest.
Add blanched green beans and peas, diced red bell pepper, and sliced baby corn. Stir everything together.
5. Season it.
Sprinkle in the crumbled stock cube, salt, pepper, and cinnamon. Stir well. Taste and adjust seasoning if needed.
6. Cook until dry and fluffy.
Keep stirring on high heat for another 3–4 minutes until the mixture sizzles and steam disappears.
7. Serve hot.
Let it rest for a minute off the heat to settle the flavors. Then plate up.
Nutritional Breakdown (Per Serving — Makes 2 Servings)
| Nutrition | Amount |
|---|---|
| Calories | ~210 |
| Net Carbs | ~9g |
| Fat | ~14g |
| Protein | ~6g |
| Fiber | ~6g |
| Sugar | ~4g |
| Sodium | ~420mg |
Note: These are estimates and vary based on exact brands and swaps used.
Pairing Ideas
This stir-fry is a meal on its own, but if you want to add something on the side:
- Fried eggs on top (runny yolk + stir-fry = YES)
- Seared salmon fillet
- Keto sesame tofu cubes
- Low-carb soup or bone broth
If you’re feeling extra fancy, a drizzle of sesame oil or toasted seeds on top is amazing.
Leftovers and Storage
- Fridge: Store in a sealed container for up to 3 days.
- Reheat: Skillet > microwave. Keeps texture better.
- Freeze: Not recommended. Cauliflower gets watery and sad.
If it dries out a bit in the fridge, just splash a tiny bit of broth or water in while reheating.
FAQ
Can I use fresh cauliflower rice?
Yes, but it tends to be wetter. If using fresh, try microwaving it for a couple minutes and squeezing out excess moisture with a towel.
Is this vegan?
It can be. Just use a vegetable stock cube and don’t add any animal protein.
Can I add eggs like fried rice?
Totally. Scramble them separately or push the rice aside in the pan and do a quick scramble before mixing in.
Can I use a bag of frozen stir-fry vegetables?
Yep! Just check the label for any added sugars or sneaky carbs.
What if I don’t like cinnamon?
Leave it out or try a little cumin or smoked paprika instead.
Wrap Up
So that’s the game plan for a cozy, no-fuss stir-fry that actually helps you feel like you’re doing something good for your body (without it tasting like cardboard).
You’re giving yourself fiber, nutrients, and flavor in one big skillet—and you didn’t have to stress over a complicated recipe or go buy fifteen different ingredients.
If you make this, I’d love to hear what you thought. Did you switch up the veggies? Add a protein? Hate the cinnamon? Let me know in the comments or drop a quick message. I read everything, and love seeing how people make these recipes their own.
Until then—keep going. One simple, colorful dish at a time.
