PHYSICAL WELLBEING
PHYSICAL WELLBEING
view PHYSICAL WELLBEING
  • ACTIVITY
  • NUTRITION
  • SLEEP
  • HEALTHY LIVING
ACTIVITY
view ACTIVITY
NUTRITION
view NUTRITION
SLEEP
view SLEEP
HEALTHY LIVING
view HEALTHY LIVING
EMOTIONAL WELLBEING
EMOTIONAL WELLBEING
view EMOTIONAL WELLBEING
  • STRESS
  • MENTAL
  • MINDFULNESS
STRESS
view STRESS
MENTAL
view MENTAL
MINDFULNESS
view MINDFULNESS
OCCUPATIONAL WELLBEING
OCCUPATIONAL WELLBEING
view OCCUPATIONAL WELLBEING
  • WORKING ENVIRONMENT
  • EDUCATION AND DEVELOPMENT
  • FINANCES
WORKING ENVIRONMENT
view WORKING ENVIRONMENT
EDUCATION AND DEVELOPMENT
view EDUCATION AND DEVELOPMENT
FINANCES
view FINANCES
SOCIAL WELLBEING
SOCIAL WELLBEING
view SOCIAL WELLBEING
  • EMOTIONAL INTELLIGENCE
  • RELATIONSHIPS
  • COMMUNITY
EMOTIONAL INTELLIGENCE
view EMOTIONAL INTELLIGENCE
RELATIONSHIPS
view RELATIONSHIPS
COMMUNITY
view COMMUNITY
INTELLECTUAL WELLBEING
INTELLECTUAL WELLBEING
view INTELLECTUAL WELLBEING
  • COGNITIVE HEALTH
  • KNOWLEDGE
  • PERSONAL DEVELOPMENT
COGNITIVE HEALTH
view COGNITIVE HEALTH
KNOWLEDGE
view KNOWLEDGE
PERSONAL DEVELOPMENT
view PERSONAL DEVELOPMENT
ENVIRONMENTAL WELLBEING
ENVIRONMENTAL WELLBEING
view ENVIRONMENTAL WELLBEING
  • PERSONAL LIVING SPACE
  • GLOBAL IMPACT
PERSONAL LIVING SPACE
view PERSONAL LIVING SPACE
GLOBAL IMPACT
view GLOBAL IMPACT
SPICY CAULIFLOWER RICE STIR-FRY
04

SPICY CAULIFLOWER RICE STIR-FRY

NUTRITION
HEALTHY RECIPES
Mar 01, 2025

SPICY CAULIFLOWER RICE STIR-FRY

Spicy Cauliflower Rice Stir-Fry is a vibrant and nutritious dish bursting with bold flavours and a satisfying crunch. Cauliflower rice serves as a low-carb alternative to traditional rice, while bell peppers add a pop of sweetness and colour. The dish is infused with the warmth of garlic, olive oil and a fiery kick from chilli flakes, creating a perfect balance of heat and savoury depth. This quick and easy stir-fry is ideal for a light lunch, dinner or as a side dish to complement grilled proteins or tofu. This dish is packed with vitamins, fibre and antioxidants, which is a fantastic option for those following a gluten-free, vegan or keto-friendly diet. Whether you’re meal-prepping or whipping up a last-minute healthy meal, this spicy stir-fry is versatile and customisable. Adjust the spicy level by adding salt and black pepper to your preference and enjoy a flavour-packed, nutrient-dense dish.

RECIPE CATEGORY

Entrée, Side

SERVING SIZE

1

CUISINE

Asian, Mediterranean

PREPARATION/TECHNIQUES

Stir-Fry, Sauté, One-Pot Wonders

OCCASION/HOLIDAY

Family Dinner, Meal Prep, Light Lunch, Summer, Healthy Eating

SPECIAL CONSIDERATION/DIETARY CONCERNS

Low Carb, Vegan, Gluten-Free, High Fibre, Quick and Easy, Healthy

DISH TYPE

Stir-Fry, Side Dish

INGREDIENTS

  • 50g cauliflower rice
  • 30g bell peppers sliced
  • ½ garlic clove minced
  • 1 tsp olive oil
  • ½ tsp chilli flakes
  • Salt and black pepper to taste
  • Soy sauce, sesame seeds, chopped coriander or a squeeze of lime (Optional add-ins)

FULL NUTRITIONAL INFORMATION

  • Calories: 65
  • Protein: 2g
  • Carbohydrates: 7g
  • Fibre: 3g
  • Fat: 3g
  • Sodium: 5mg

PREPARATION

  • Prepare the cauliflower rice: If using fresh cauliflower, chop it into florets and pulse in a food processor until it resembles rice. If using store-bought cauliflower rice, ensure it’s thawed and drained if frozen.
  • Heat the oil: In a pan or wok over a medium flame, add the olive oil and let it warm up for a few seconds.
  • Sauté the garlic: Add the minced garlic to the pan and stir for 30 seconds until fragrant.
  • Add the bell peppers: Toss in the sliced bell peppers and cook for 2-3 minutes until they begin to soften but still retain some crunch.
  • Stir-fry the cauliflower rice: Add the cauliflower rice and stir continuously for another 2-3 minutes, ensuring everything is evenly mixed.
  • Season and serve: Sprinkle in the chilli flakes, salt and black pepper. Stir well and cook for another minute before removing from heat. Serve hot with optional toppings like sesame seeds or fresh herbs.

PREP TIME

5 minutes

COOKING TIME

6-8 minutes

TIPS

  • Avoid soggy cauliflower rice: Cook over high heat and stir continuously to prevent excess moisture.
  • Enhance flavour: A dash of soy sauce, tamari or coconut aminos can add umami depth.
  • Adjust spice levels: Reduce the chilli flakes for a milder taste or add fresh chopped chillies for extra heat.
  • Don’t overcook: Keep the cauliflower rice slightly firm to mimic the texture of real rice.
  • Add protein: Stir in tofu, chickpeas or cooked chicken for a heartier meal.

VARIATIONS

  • Make it Thai-inspired: Add lime juice, Thai basil and crushed peanuts for a fragrant twist.
  • Boost the veggies: Toss in mushrooms, carrots or snap peas for added texture and nutrients.
  • Make it creamy: Stir in a spoonful of coconut milk for a rich and slightly sweet contrast.
  • Turn it into a meal: Serve with a fried egg on top or mix in cooked shrimp or tempeh.
  • Go Mediterranean: Swap chilli flakes for smoked paprika and add olives or feta cheese.

PREPPING AND STORAGE

  • Refrigeration: Store in an airtight container in the fridge for up to 3 days.
  • Freezing: Cauliflower rice can be frozen, but it may release water when reheated. Drain excess liquid before serving.
  • Reheating: Warm in a pan over a medium flame for best texture or microwave for 1-2 minutes.

Our Location

Studio Alpa 1-
Suite 1, 4 Arrenway Drive
Albany, Auckland
0800 BE EPIC (233 742) info@epicsocial.media

© Epic Social, 2025

Opening hours

Monday-Thursday 05:00-20:00
Friday 05:00-18:00
Saturday 07:00 -12:00
Sunday 09:30-12:00

Opening hours