Cauliflower Rice Stir-Fry with Broccoli and Mushrooms
A vibrant keto stir-fry featuring riced cauliflower, crisp broccoli, and savory mushrooms in a light garlic-herb sauce. This Asian-inspired vegetarian recipe (low-sodium), ready in about 30 minutes, pairs cauliflower, broccoli, mushrooms for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 140 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 1 medium head, riced (about 4 cups) cauliflower
- 2 cups, florets broccoli
- 1 cup, sliced mushrooms
- 2 tablespoons olive oil
- 2 cloves, minced garlic
- 1 tablespoon low-sodium soy sauce
- 1 teaspoon sesame oil
- 1/4 teaspoon salt
- 1/8 teaspoon black pepper
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Equipment for this recipe
Top-rated tools to make this recipe successfully.
Instructions
- Step 1: Pulse 1 medium cauliflower head in a food processor until it resembles rice (1-2 minutes), or grate using a box grater.
- Step 2: Heat 2 tablespoons olive oil in a large skillet over medium-high heat. Add 2 cups broccoli florets and 1 cup sliced mushrooms, stirring for 5 minutes until broccoli is tender-crisp.
- Step 3: Add 2 minced garlic cloves and stir-fry for 1 minute until fragrant.
- Step 4: Add 4 cups riced cauliflower and stir-fry for 5 minutes until tender but not mushy, stirring occasionally.
- Step 5: Stir in 1 tablespoon low-sodium soy sauce and 1 teaspoon sesame oil. Season with 1/4 teaspoon salt and 1/8 teaspoon black pepper, then cook for 1 minute to combine.
Frequently asked questions
How long does Cauliflower Rice Stir-Fry with Broccoli and Mushrooms take to make?
Total time is about 30 minutes (15 min prep + 15 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Cauliflower Rice Stir-Fry with Broccoli and Mushrooms?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep cauliflower from drying out.
Can I substitute ingredients in Cauliflower Rice Stir-Fry with Broccoli and Mushrooms?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Cauliflower Rice Stir-Fry with Broccoli and Mushrooms for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Cauliflower Rice Stir-Fry with Broccoli and Mushrooms low-sodium?
Yes — this recipe is tagged low-sodium based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
What others are saying
- ★★★★☆
Good flavors but the sauce was a bit thin. I'd reduce it longer.
- ★★★★☆
Really good but took about 10 minutes longer than stated.
- ★★★★☆
Nice recipe! Presentation was beautiful. Flavor was good, not great.
