Stir-Fried Cauliflower Rice with Garlic and Broccoli

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

A quick and fresh stir-fry combining finely grated cauliflower rice with crisp broccoli and fragrant garlic for a healthy Whole30 meal. This asian fusion-inspired whole30 (low carb) ready in about 25 minutes pairs broccoli florets, garlic cloves, avocado oil for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 110 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: 10 min Serves 4 Asian Fusion cuisine 110 cal/serving
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Ingredients

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Instructions

  1. Step 1: Wash and dry 1 medium cauliflower, then pulse in a food processor until it forms rice-sized grains, yielding about 4 cups cauliflower rice.
  2. Step 2: Heat 2 tbsp avocado oil in a large skillet over medium-high heat until shimmering. Add 4 minced garlic cloves and sauté for 30 seconds until fragrant but not browned.
  3. Step 3: Add 2 cups broccoli florets and stir-fry for 4 minutes until bright green and tender-crisp.
  4. Step 4: Stir in the cauliflower rice, 1 tsp sea salt, and 1/2 tsp black pepper, cooking for another 5 minutes while stirring frequently until the cauliflower softens but retains some bite.
  5. Step 5: Remove from heat and mix in 2 sliced green onions and 1 tsp lemon zest to brighten the flavors before serving warm.

Frequently asked questions

How long does Stir-Fried Cauliflower Rice with Garlic and Broccoli take to make?

Total time is about 25 minutes (15 min prep + 10 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 Stir-Fried Cauliflower Rice with Garlic and Broccoli?

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 broccoli florets from drying out.

Can I substitute ingredients in Stir-Fried Cauliflower Rice with Garlic and Broccoli?

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 Stir-Fried Cauliflower Rice with Garlic and Broccoli 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 Stir-Fried Cauliflower Rice with Garlic and Broccoli whole30?

Yes — this recipe is tagged whole30, low carb based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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