This Low Carb Vegetable Stir Fry with cauliflower fried rice can trick anyone into thinking it's actual rice. Made with loads of vegetables like eggplant, zucchini and red peppers this dish is perfect for when you are in the mood for greens but still want to be satiated.
The cauliflower rice is made with eggs to get you that extra protein. You will not be missing out by making this simple stir fry. If you do need some extra protein you can also add in some thinly sliced beef or chicken. You might want to check out my delicious Low Carb Lemon Risotto for another cauliflower rice dish. You might also enjoy this Thai Eggroll in a Bowl recipe.
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🥘 Ingredient notes
This Low Carb Vegetable Stir Fry recipe is a quick and simple way to make a tasty stir fry with hearty vegetables. Feel free to mix it up and add your favourite veggies to this recipe.
- Eggplant: also known as aubergine, this spongy vegetable gives the dish that meaty filling and absorbs all the flavours from the sauce. It will keep you full and it won't miss not eating meat.
- Broccoli: with it's earthy flavour and slight bitterness, it gives the dish a bright green color.
- Bell Pepper: a little sweet and fruity with a slight grassiness, with a peppery touch.
- Ginger: pungent and spicy aroma that is slightly sweet and peppery.
- Garlic: pungent aroma but mild and nutty once cooked.
- Tamari: for that mellow, less salty and more nuanced soy sauce flavour.
🔪 Steps to make this recipe
STEP 1: Dice the ginger, garlic and onions and place them aside. Trim and chop all the vegetables into small bite size pieces. (2 cups worth of vegetables, can use any your prefer). I used eggplant, zucchini, bell peppers, broccoli and carrots.
STEP 2: In a large frying pan on medium heat, add the coconut oil and saute the ginger, garlic and onions until softened. Remove from frying pan and set aside.
STEP 3: In the same pan on medium/high heat add the cauliflower rice and pan fry until dry and a little crispy. Form a well in the centre and add 2 whisked eggs and immediately stir into the rice until cooked. Remove from pan and set aside.
STEP 4: Using the same pan on high heat, add coconut oil, all the vegetables and salt and pepper. Stir fry until preferred doneness.
STEP 5: Add the onion, garlic and ginger mixture, tamari, sesame oil and the red chili pepper flakes (optional). Saute for 3 minutes. (If adding meat, remove veggies from pan and stir fry meat until browned and then add veggies back in until mixed through).
STEP 6: Serve on a bed of the cauliflower fried rice, top with sesame seeds and green onion.
💭 Frequently asked questions
Almost any vegetable goes well in a stir fry. Other vegetables you can use are snow peas, mushrooms, asparagus and baby corn among others.
Many vegetables are low in carbohydrates and high in fibre which make them a great option for someone watching their carb intake. Most above ground vegetables are lower in carb whereas underground vegetables like potatoes are higher in carbs and not recommended.
Usually a soy sauce is used in stir fry but can be replaced with gluten free options like tamari or coconut aminos. Sesame oil is added and sometimes a little sweetener is added. However since we are keeping this diabetic friendly we did not add any sweetener. Although that could be an option.
That is not necessary but if you want to speed up the frying process you can do so. If chopping vegetables into small bite sized pieces it should not take long to cook to your preferred tenderness.
Typical sauces require cornstarch. However, you can use xanthan gum as a low carb alternative if you want to thicken the sauce. In this recipe no thickener is used.
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⏲️ Tips and serving suggestions
- Veggies: chop veggies into small bite sized pieces in order to keep cooking times down and consistency between veggies.
- Steaming: You may want to steam veggies prior to cooking or you can place a lid over them while pan frying.
- Storage: Serve immediately but if you have leftovers they can be stored in an airtight container in the fridge for up to 5 days. When ready to eat you can microwave on high for 2 minutes or pan fry them on medium heat for 5 minutes.
- Serving: this recipe goes well with my Crispy Keto Chicken Skin Egg Rolls.
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Recipe Card
Low Carb Vegetable Stir Fry
Equipment
Ingredients
- 2 tablespoon coconut oil for frying
- 2 cloves garlic
- ½ tsbp fresh ginger
- ½ medium onion
- 1 medium eggplant
- 1 large zucchini
- 1 medium bell pepper
- 1 cup broccoli florets
- 1 medium carrot
- 2 cups cauliflower rice
- 2 large eggs
- 1 teaspoon red pepper flakes (optional)
- 1 tablespoon tamari sauce
- 1 teaspoon sesame oil
- salt and pepper to taste
- green onions and sesame seeds to garnish
Instructions
- Dice the ginger, garlic and onions and set aside. Trim and chop all the vegetables into small bite size pieces. (2 cups worth of vegetables, can use any veggies your prefer). I used eggplant, zucchini, bell peppers, broccoli and carrots.
- In a large frying pan on medium heat, add 1 tablespoon of coconut oil and saute the ginger, garlic and onions until softened. Remove from frying pan and set aside.
- In the same pan on medium/high heat add the cauliflower rice and pan fry until dry and a little crispy. Form a well in the centre and add 2 whisked eggs and immediately stir into the rice until cooked. Remove from pan and set aside.
- Using the same pan on high heat, add 1 tablespoon of coconut oil, all the vegetables and salt and pepper. Stir fry until preferred doneness.
- Add the onion, garlic and ginger mixture, tamari, sesame oil and the red chili pepper flakes (optional). Saute for 3 minutes. (If adding meat, remove veggies from pan and stir fry meat until browned and then add veggies back in until mixed through).
- Serve on a bed of the cauliflower fried rice, top with sesame seeds and green onion.
- (Refer to the video instructions if further clarification is needed)
Notes
Important Information
For more information, tips and variations please review the recipe video and content above and below the recipe card.
Updates and Revisions
If the video and recipe card differ, follow the recipe card for the latest ingredients and instructions.
Nutritional Information
Nutrition info is estimated and varies by ingredients, measurements, and portions.
Oscar Chimenti says
I felt completed satisfied after eating this stir fry and didn't miss not having any meat with it.
Oscar Chimenti says
Right? It's so filling.