Garlic Stir-Fried Chicken and Cauliflower

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

Velvety chicken cubes and tender cauliflower florets stir-fried in garlic-scented sesame oil, finished with a hint of heat for a satisfying keto weeknight dinner. This asian-inspired keto (keto) ready in about 30 minutes pairs Chicken breast, Cauliflower, Sesame oil for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 263 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 263 cal/serving
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Ingredients

Instructions

  1. Step 1: Slice chicken breast into 1/2-inch cubes, then heat 1 tbsp sesame oil in a large skillet over medium-high heat. Add chicken cubes and cook for 5-6 minutes until browned on all sides, then remove and set aside.
  2. Step 2: Add remaining 1 tbsp sesame oil to the skillet, then add minced garlic and red pepper flakes. Sauté for 30 seconds until fragrant, then add cauliflower florets and cook for 7-8 minutes until tender-crisp, stirring occasionally.
  3. Step 3: Return chicken to skillet, add 1 tbsp low-sodium soy sauce, and stir to coat. Cook for 2 minutes until heated through, then season with 1/2 tsp salt and 1/4 tsp black pepper.

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Frequently asked questions

How long does Garlic Stir-Fried Chicken and Cauliflower 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 Garlic Stir-Fried Chicken and Cauliflower?

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 chicken breast from drying out.

Can I substitute ingredients in Garlic Stir-Fried Chicken and Cauliflower?

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 Garlic Stir-Fried Chicken and Cauliflower 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 Garlic Stir-Fried Chicken and Cauliflower keto?

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

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