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!
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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 Cauliflower
Cauliflower is not just delicious-it's also packed with nutrients. One serving gives you your daily vitamin C needs, plus it's rich in vitamin K, potassium, magnesium, and fiber. It's part of the Brassica oleracea family, just like broccoli, cabbage, and kale.
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):
Stir Fry Cauliflower Recipe
This Stir Fry Cauliflower is one of our go-to veggie side dishes — quick, healthy, and full of flavor! The garlic adds a fragrant punch, while the carrots and green onions bring color, texture, and freshness. Add a splash of soy sauce for extra umami if you like!
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
Instructions
- Heat oil in a large skillet or wok over medium heat.
- Add garlic and stir for 30 seconds to 1 minute until fragrant.
- Add cauliflower and carrots if using, and stir fry for about 2 minutes.
- Add water or chicken broth, cover the pan, and let steam for 1–2 minutes to help soften the cauliflower.
- Uncover, add green onions, soy sauce (if using), salt, and optional chili powder or black pepper.
- Stir fry until cauliflower reaches your desired tenderness.
- Remove from heat and serve immediately.
Notes
- You can adjust steaming time depending on how soft you like your cauliflower.
- For extra heat, add a pinch of red pepper flakes or use spicy chili powder!
- A splash of soy sauce adds extra flavor but is completely optional.
Recommended Products
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Wan Ja Shan Organic Aged Soy Sauce, 33.8fl.oz -
Taekyung Chili Powder For Kimchi (Flake, 7oz) - Korean Gochugaru. Red Pepper Spice Seasoning for Asian Food. MSG Free.
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Pacific Foods Organic Free Range Chicken Broth, 8oz, 24-pack
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Hiware 10-Pairs Fiberglass Chopsticks - Reusable Chopsticks Dishwasher Safe, 9 ½ Inches - Black
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Cooks Standard Stainless Steel Stir Fry Pan with Dome Lid 13-Inch Multi-Ply Clad Wok, Silver
Nutrition Information:
Yield: 4 Serving Size: 1Amount Per Serving: Calories: 150Total Fat: 8gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 7gCholesterol: 1mgSodium: 1319mgCarbohydrates: 17gFiber: 7gSugar: 6gProtein: 6g
The nutrition information for this recipe is an approximate total per serving. Please double check the nutrition information for your exact ingredients and brands for more precise nutrition information. Keep in mind that if there is a marinade, often times not all the ingredients will be consumed.
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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