Looking for low carb Thai food? You’ve found it! This easy recipe for Asian cauliflower rice is made using Thai peanutty flavours, together with tons of veggies to deliver mega flavour, in a low calorie dish, that tastes like comfort food.

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White bowl of cauliflower rice, veggies and chickpeas.

This recipe was originally published in November 2019. It has been updated for content and photos.

This low carb Thai dish is secretly healthy, but loaded with flavour, and you’d probably never guess that this comforting bowl is filled with nutrients!

Just like my Asian slaw wraps, this stir fry is flavoured with an incredible Thai peanut sauce that will have you licking your plate!

Why you’ll love it!

Incredibly flavoursome. Yes, I may have mentioned that already, but it’s worth stating again and again. Seriously, SO good.
Nutrient dense and wholesome. Using cauliflower to replace rice, not only adds more nutrients, but it also means less calories. All without sacrificing on flavour.
Simple to make. Once you’ve chopped your veggies, this low carb Thai food comes together in just 10 minutes!! (Faster than delivery!)
Some added bonuses: This Asian cauliflower rice is naturally gluten free, oil free, vegan and vegetarian friendly, and a quick swap can make it soy and peanut free too, if needed.

Asian cauliflower rice stir fry in round white bowl with cilantro garnish.

What goes into a healthy stir fry?

For starters, I’m using cauliflower to sub for starchy, higher calorie and carb dense rice. Now to be clear, I am NOT saying carbs are bad for you. They are not!

As long as you’re choosing wholesome carbohydrates, like the ones found in vegetables and whole grains, you really don’t need to stress about them.

That said, by replacing the rice with a vegetable, you’re not enjoying low carb Thai food, but also the nutrients that come along with cauliflower.

In addition to the riced cauliflower, I’m using chickpeas to up the protein content and a mix of beautiful, colourful veggies like red onion, carrots, red pepper and snow peas.

And of course, some fresh herbs are always a great addition to stir fry, and in this case I’m using cilantro, my favourite. 🙂 Feel free to sub for green onion or parsley, if you prefer.

And for the sauce

For the perfect, delicious Thai peanut sauce, all you’ll need is:

Peanut butter – both creamy or crunchy are perfectly fine here, but just make sure to use the kind made with JUST peanuts, no added sugar and no oil.
Lime juice and rice vinegar for tang.
Tamari for saltiness and flavour (or soy sauce if you’re not avoiding gluten).
Garlic powder and ground ginger. Or use fresh for even more flavour if you have the extra few minutes to spare.
Sriracha, or hot sauce of choice. If you don’t have hot sauce, red chili flakes work too.

Bowl of Asian stir fry with spoons, lime, cilantro and carrots around the bowl.

How to make it

(This is a summary with step by step photos, full recipe measurements and instructions are in the recipe card below.)

Gather your vegetables for the Asian cauliflower rice. Here’s what you’ll need.

Vegetables needed to make Asian cauliflower rice stir fry scattered on concrete countertop.

Slice up your onion, pepper and carrots. Then break your cauliflower into florets, if you’re ricing your own cauliflower.

Then gather your Thai peanut sauce ingredients.

Ingredients needed to make peanut sauce in small prep bowls on concrete surface.

Using the shredder attachment on your food processor, or another shredding tool, shred your cauliflower into a consistency that resembles rice. Set aside. (photos 1-2)

NOTE: You want the cauliflower to be shredded, and not pureed, so be sure not to over process if using the s-blade attachment in your food processor.

Next, add all the peanut sauce ingredients in a small bowl. Use a fork or small whisk to help combine the ingredients and set aside. (photos 3-4)

Collage of images of making cauliflower rice and peanut sauce in small bowl.

To a large skillet or wok, add the sliced onion, peppers and carrots with a couple tablespoons of water. Sauté for a few minutes, until slightly softened. (photos 5-6)

Add the cauliflower, chickpeas and snow peas and cook for a few more minutes, without over cooking. Then turn off the heat and stir in the peanut sauce and cilantro. (photos 7-8)

Collage of images of large wok with onion, carrot, pepper, and cauliflower rice being sauteed.

Serve garnished with extra cilantro (if desired) and sesame seeds.

White bowl of stir fry with carrot, red pepper and lime surrounding the bowl.

This easy peasy Asian cauliflower rice is a great option when you’re craving take out. It comes together quickly, it’s completely wholesome and far healthier than anything you can get delivered to your door. 🙂

How long does it keep?

Your Asian cauliflower rice will keep refrigerated for 3-4 days in a sealed container.

Reheat leftovers on stove top, when ready to eat, and add a splash of water, tamari, or broth if needed to loosen.

Substitutions

For soy free, sub the soy sauce or Tamari for coconut aminos, or skip it and add salt, to taste.
For peanut free, you may sub for almond butter, pecan butter, cashew butter, or any of your favourite nut butters.
If you need it completely nut free, use soy butter (if you can do soy), sun butter (made from sunflower seeds), or tahini (made from sesame seeds), with slightly different results.
I find this dish only mildly spicy. But if you have low spice tolerance, start with just a half teaspoon of hot sauce and add more, until just right for you.
If you belong to the “cilantro tastes like soap” club, either omit it, or sub for parsley, green onion, or another fresh herb of choice.

Expert Tips

Do not over process the cauliflower. If you don’t have a shredder attachment and must use the s-blade on your food processor, work in small batches. Pulse 4-5 times and then check on it, and pulse more if needed.

If your cauliflower rice feels wet, squeeze out the moisture with a clean, dry dish cloth or paper towels, before cooking.

Do not over cook the veggies. Stir fried vegetables shouldn’t be too soft, and definitely not mushy. So make sure to watch carefully, and remove from the heat once ready.

More Asian inspired recipes you’ll love

If you tried this recipe, please let me know about it in the comments below. I always love hearing from you! Don’t forget to Subscribe to This Healthy Kitchen to be among the first to get my new recipes! You can also FOLLOW ME on Facebook, Instagram, Pinterest and Twitter to see more delicious food and get all the latest updates.

Buon appetito

Rosa

Asian Cauliflower Rice Stir Fry with Peanut Sauce