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Stir Fried Riced Cauliflower and Broccoli

Stir Fried Riced Cauliflower & Broccoli

There are a lot of ready made riced cauliflower options on the market these days. There are also plenty of kitchen appliances like slicers and spiralizers that make ricing your own vegetables relatively easy. In this recipe, we tried a right off the grocery shelf, ready-made pouch version of riced cauliflower and broccoli with this nutrient profile:

1 1/2c = 35 calories, 0 fat, 6g carbohydrates, 5g fiber, 1g sugar, 2g protein 

Why use riced cauliflower or broccoli? 

If you are looking for an allergen-free alternative to some grains, riced cauliflower and broccoli may be a great option for you. It is also a lower calorie, lower carbohydrate choice than traditional white rice or brown rice, which is extremely popular right now. Does that mean you need to replace rice in your diet with riced cauliflower and broccoli? Not exactly. That's a question for your dietitian and your taste buds, so on to our recipe and review:

Stir Fried Riced Cauliflower & Broccoli

Makes 4 servings - 155 calories, 10g fat (2g saturated fat), 9g carbohydrates, 3g fiber, 10 grams of protein/serving


1 cup broccoli (riced with a food processor attachment or pre-made)

2 cups cauliflower Rice

1/2 cup baby carrots (sliced finely )

1 tbsp tamari

1 1/2 tbsps sesame Oil

2 eggs

1 yellow onion (finely chopped)

6 ounces tofu


  1. Heat sesame oil in a saucepan for 5 minutes over medium heat before adding the chopped carrots and onion.
  2. Sauté the onion and carrots until soft. Slowly fold in the riced broccoli and cauliflower before adding the crumbled tofu.
  3. Whisk the eggs, add tamari, and toss into the pan while stirring vigorously. 
  4. Remove from heat and divide into servings in bowls. Garnish with minced ginger, sesame seeds or chives.

Our take on riced cauliflower and broccoli

Pros: This recipe is easy to prepare, low in fat and a good source of fiber. It keeps well in the refrigerator and had good flavor even as leftovers.  The color took on the look of brown rice when we finished the dish, which made it very visually appealing.

Cons: The texture of this dish is not the same as rice. Not even a little bit. Think of the texture being more slaw like than rice like. Also the cost of one pouch of ready-made shelf stable riced cauliflower and broccoli was the same cost as 2lbs. of fresh cauliflower and broccoli from the produce section in our grocery store. If you plan to routinely incorporate riced cauliflower or broccoli into your eating pattern, purchasing a food processor (with attachment for ricing) may be a more financially appealing choice. 


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