Stir Fry Cauliflower

Stir Fry Cauliflower is one of my go-to veggie side dishes - it's quick, healthy, and full of flavor! The garlic gives it that fragrant punch, while the carrots and green onions add color and crunch. You can even drizzle in a splash of soy sauce for extra umami if you like - it's simple, versatile, and always so tasty!

Jump to:

• Why Stir Fry Veggies?
• About the Ingredients
• How to make Cauliflower Stir Fry (Step by Step)
• Storage & Reheating
• FAQ
• Stir Fry Cauliflower Recipe
• More Delicious Cauliflower Recipes
• Pin this recipe for later!

Why Stir Fry Veggies?

When I was little a lot of my fellow friends in school hated eating veggies! I never understood it, because I've always had my veggies stir fried at home, and they were always crunchy and delicious.

The trick is to not make them in to mush! Stir frying really helps make them more crunchy and flavorful rather than mushy.

About the Ingredients

Cauliflower
I usually make this stir fry with regular cauliflower, but sometimes I used Asian-style loose cauliflower (sometimes labeled Chinese or Taiwanese cauliflower). You an find these at Asian supermarkets usually.

This variety has longer stems and looser florets, which helps it stay extra crisp and cook more evenly when stir-fried. Regular cauliflower works just as well! As mentioned it's what I usually use! Just be careful not to overcook it so it doesn't turn mushy.

Garlic
Garlic is the main flavor builder in this dish, so don't skimp on it. Roughly chopped or smashed garlic adds aroma and that classic stir-fry fragrance without overpowering the vegetables.

Carrots
Carrots are optional, but I like adding them for a little sweetness, color, and crunch. Julienned carrots cook quickly and blend nicely with the cauliflower.

Green Onions
Green onions add freshness and a mild onion flavor at the end. They also give the dish a nice pop of color.

Soy Sauce (Optional)
A small splash of soy sauce adds extra umami, but this dish is just as good without it. I keep it optional so you can control the saltiness and keep the flavors light if you prefer.

Oil
Use a neutral cooking oil with a higher smoke point, like vegetable, avocado, or canola oil, for best results when stir-frying.

How to make Cauliflower Stir Fry (Step by Step)

First gather your ingredients:

• 2 tablespoons cooking oil
• 5 cloves garlic, roughly chopped
• 1 head cauliflower, cut into florets
• ½ cup julienned carrots (optional)
• 2 tablespoons water or chicken broth (to steam + soften)
• 2-3 stalks green onion, chopped
• 1-2 teaspoons soy sauce (optional, for extra flavor)
• Salt, to taste
• Optional: chili powder and black pepper, to taste

In a large skillet or wok, heat oil over medium heat. Add garlic and stir until fragrant (about 30 seconds to 1 minute).

Add cauliflower and carrots if using. Stir fry for about 2 minutes.

Add water or chicken broth, cover the pan, and let steam for 1-2 minutes to soften.

Remove the lid and continue stir frying. Add chopped green onions, soy sauce if using, salt, and optional chili powder or black pepper.

Stir fry until cauliflower is tender but still crisp.

Remove from heat and serve!

Storage & Reheating

Store:
Let the cauliflower stir fry cool completely, then transfer to an airtight container. Keep in the refrigerator for up to 3-4 days

Reheat:

• Stovetop: Add a splash of oil or water to a skillet and stir fry over medium heat until heated through.
• Microwave: Heat in 30-45 second intervals, stirring between rounds, until warm. Add a little water if it looks dry.

FAQ

What other veggies can I add?
Broccoli, snow peas, or bell peppers all work great in this stir fry. Just adjust cooking time so everything stays crisp-tender.

How do I keep the cauliflower from getting mushy?
Don't oversteam! Stir fry quickly over medium-high heat and remove from heat once the florets are just tender.

Can I make this spicy?
Yes! Add a pinch of chili flakes, chili powder, or a drizzle of chili oil for heat.

Can I add soy sauce?
Absolutely - a small splash of soy sauce adds extra umami flavor! Keep it optional if you prefer a lighter taste. Here is one time I made it with soy (and no carrots):

More Delicious Cauliflower Recipes

• Cauliflower Chicken Stir Fry - Tender marinated chicken stir-fried with cauliflower florets in a savory sauce. A simple, balanced, and flavorful main dish!
• Air Fryer Cauliflower - Crispy, golden cauliflower florets made easily in the air fryer. Perfect as a snack, side dish, or healthy alternative to fries!
• Broccoli and Cauliflower Stir Fry - A nutritious veggie medley stir-fried with garlic. This one's perfect as a side or light main with rice.
• Mushroom Cauliflower Fried Rice - A low-carb, Whole30, keto-friendly fried rice alternative made with riced cauliflower and mushrooms. Tastes just as good as takeout!

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