Gutbliss - Dr. Robynne Chutkan


Cauliflower Rice Stir-Fry

If you’re looking for a lighter version of your favorite stir-fry recipe that still packs a big punch in the plant fiber department, we’ve got you covered with this delicious cauliflower rice stir-fry. Feel free to do a fridge dump of all your favorite veggies, or add tofu, tempeh, or a little shrimp for a higher protein version. This recipe is versatile, delicious, and just about impossible not to love!

Serves 4


4 to 6 cups cauliflower rice, frozen (or 1 large cauliflower riced in a food processor)

2 T sesame oil

Garlic, 2 cloves

1 cup broccoli florets (chopped small)

½ yellow onion, sliced

1 red pepper, sliced

1 cup green peas, frozen (edemame also works)

Baby Bok choy (optional)

Carrots (optional)

Scallions (for garnish, optional)

Cilantro (for garnish, optional)

For the sauce:

1 T sesame oil

¼ cup Tamari

½ to 1 tsp Siracha or garlic chili sauce (add less or more, depending on spice preference)

2 T Manuka honey

2 T natural peanut or almond butter


  • Mix the sauce. Set aside.
  • Place 1 T oil in a large pan or wok. Heat just above medium. Add onion, broccoli, red pepper, peas, and Bok choy and carrots (if using), and sauté until crispy tender. Set aside.
  • If using a whole cauliflower, wash, trim, and cut into large chunks. Run each chunk through a food processor to create a rice-like texture. Place 1 T oil in a pan and heat over medium. Add garlic and cauliflower rice to the pan, stir to coat in oil and cook, covered, stirring occasionally 5 to 8 minutes until slightly browned and tender (but not too tender).
  • Add vegetable mixture to rice. Heating over low heat, add desired amount of sauce. Serve warm, topped with cilantro and scallions if desired.

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Dr Robynne Chutkan
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