⏱ 30 min total

Cauliflower Rice Vegetable Sauté

Name: Cauliflower Rice Vegetable Sauté
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 1 serving
Ingredients: ½ cup chopped, Cauliflower; 1 tbsp Olive oil; ½ medium Onion; 1 ½ cloves, minced Garlic; ½ cup Water; ½ tbsp Ginger root; 1 medium Red bell pepper; 1 cup chopped Broccoli; 1 tbsp Lemon juice; ½ dash Salt; ½ dash Black pepper; ½ medium Scallions; 1 tbsp Cilantro

Per 1 serving · 482 g · 13 ingredients

Calories

238

12%
of a 2,000 cal day

Protein
5.9g
9% of calories
Carbs
25g
39% of calories
Fat
14g
51% of calories

Portion

✓ Low sodium
✓ Cholesterol free

At a glance

One serving of Cauliflower Rice Vegetable Sauté (482 g) has 238 calories, with 5.9 g of protein, 25 g of carbohydrates and 14 g of fat. Most of its energy comes from fat (51% of calories). It is high in dietary fiber (26% DV), Vitamin A (25% DV) and Vitamin C (302% DV).

Per 100 g

49cal

very low energy density

Protein per 100 cal

2.5g

Net carbs

17g

carbs minus fiber

Fiber

7.3g

11 g sugar

High in

20%+ of the daily value

Dietary fiber26%
Vitamin A25%
Vitamin C302%
Vitamin E31%
Vitamin K111%
Vitamin B652%

Good source of

10–19% of the daily value

Thiamine16%
Riboflavin (B2)19%
Niacin14%
Choline10%
Potassium18%
Magnesium12%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 20 min

1
In a food processor or blender, pulse the cauliflower florets until they resemble grains of rice.
2
In a large skillet, heat 1 tbsp of olive oil over medium heat. Add the onion to the olive oil and sauté for about 3 minutes, or until the onion becomes translucent. Add the garlic and sauté for an additional 30 seconds.
3
Add the finely chopped cauliflower to the skillet and season with salt. Add the water, cover, and allow the cauliflower to steam for 5-6 minutes. Transfer to a separate bowl and set aside.
4
In the same skillet, heat the remaining 1 tbsp of olive oil over medium-high heat. Add the ginger and sauté for 30-60 seconds.
5
Add the bell pepper and broccoli, and sauté for an additional 5-6 minutes. When the vegetables are tender, season with lemon juice, salt, and pepper to taste.
6
Serve the vegetables over the cauliflower rice and garnish with chopped scallions and cilantro.

Vitamins & minerals

Amounts for 1 serving (482 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	222 μg	25%
Vitamin C	272 mg	302%
Vitamin D	0 μg	0%
Vitamin E	5 mg	31%
Vitamin K	134 μg	111%
Thiamine	0.2 mg	16%
Riboflavin (B2)	0.2 mg	19%
Niacin	2 mg	14%
Vitamin B6	1 mg	52%
Folate (B9)	162 μg	40%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	27%
Choline	54 mg	10%

Minerals

Nutrient	Amount	% Daily Value
Calcium	92 mg	9%
Iron	2 mg	23%
Potassium	852 mg	18%
Magnesium	52 mg	12%
Phosphorus	143 mg	20%
Zinc	1 mg	9%
Copper	0 mg	5%
Manganese	1 mg	25%
Selenium	4 μg	7%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	47 μg	—
Arginine	0.4 g	—
Aspartic acid	1 g	—
Beta carotene	2,346 μg	—
Caffeine	0 mg	—
Cystine	0 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	1 μg	—
Fructose	5 g	—
Galactose	0 g	—
Glucose	4 g	—
Glutamic acid	1 g	—
Glycine	0.2 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.1 g	—
Lactose	0.2 g	—
Leucine	0.2 g	—
Lycopene	0 μg	—
Lysine	0.3 g	—
Maltose	0.2 g	—
Methionine	0 g	—
Monounsaturated fats	10 g	—
Phenylalanine	0.2 g	—
Polyunsaturated fats	2 g	—
Proline	0.2 g	—
Retinol	0 μg	—
Serine	0.2 g	—
Starch	0 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	0.2 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0 g	—
Tyrosine	0.1 g	—
Valine	0.2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 238 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

45min
Walking (3.5 mph)
29min
Cycling (moderate)
20min
Running (6 mph)
33min
Swimming laps

Common questions

How many calories are in Cauliflower Rice Vegetable Sauté?

One serving of Cauliflower Rice Vegetable Sauté (1 serving) has 238 calories, which works out to 49 calories per 100 g. That is about 12% of a 2,000-calorie day.

Is Cauliflower Rice Vegetable Sauté high in protein?

Not especially. It has 5.9 g of protein per serving, and protein supplies 9% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Cauliflower Rice Vegetable Sauté keto-friendly?

It is hard to fit into a strict keto diet. One serving has 17 g of net carbs and 39% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Cauliflower Rice Vegetable Sauté?

134 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Cauliflower Rice Vegetable Sauté?

11 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (482 g)

Calories238

% Daily Value*

Total fat 14g	18%
Saturated fat 2g	10%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 134mg	6%
Total carbohydrate 25g	9%
Dietary fiber 7.3g	26%
Total sugars 11g
Protein 5.9g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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