Cauliflower 'Rice' Stir-Fry with Zucchini and Mushrooms

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

A low-carb stir-fry featuring cauliflower rice, zucchini, and mushrooms in a savory sauce. This asian-inspired keto (vegetarian) ready in about 30 minutes pairs (2.5 cups riced) cauliflower, diced zucchini, ounces, sliced mushrooms for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 89 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.

Prep: 15 min Cook: 15 min Serves 4 Asian cuisine 89 cal/serving
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Ingredients

Instructions

  1. Step 1: Pulse cauliflower in food processor until rice-like, about 2-3 minutes.
  2. Step 2: Heat 1 tablespoon olive oil in a large skillet over medium heat. Add 2 minced garlic cloves and cook 30 seconds until fragrant.
  3. Step 3: Add 8 ounces sliced mushrooms and 1/2 cup diced zucchini. Cook 5 minutes, stirring occasionally, until tender.
  4. Step 4: Stir in 2.5 cups riced cauliflower, 2 tablespoons soy sauce, 1 teaspoon sesame oil, 1/4 teaspoon salt, and 1/8 teaspoon black pepper. Cook 5-7 minutes until cauliflower is tender.
  5. Step 5: Taste and adjust seasoning if needed. Serve hot.

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Frequently asked questions

How long does Cauliflower 'Rice' Stir-Fry with Zucchini 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 Zucchini 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 (2.5 cups riced) cauliflower from drying out.

Can I substitute ingredients in Cauliflower 'Rice' Stir-Fry with Zucchini 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 Zucchini 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 Zucchini and Mushrooms vegetarian?

Yes — this recipe is tagged vegetarian based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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