Mongolian BBQ Cauliflower Stir Fry

Mongolian BBQ Cauliflower Stir Fry

Mongolian BBQ Cauliflower Stir Fry was a complete experiment.  I was attempting to make a meatless stir fry.  It came out decent, but next time I want to play with the BBQ sauce some.  This time I used Mongolian Style BBQ Sauce.

I am a big fan of your traditional stir fry recipes.  There are a lot of different variations you can try.  I have done everything from teriyaki chicken to this barbecue chicken to a sweet and sour chicken.  Beef can also be marinated in soy sauce and used instead of chicken.  This was my first attempt at not using meat.

I have also experimented with a variety of vegetable medleys.  So far, I just buy a prepackaged mix of vegetables.  I would like to experiment with my own fresh vegetable mix as well.

The first time I made it I used frozen cauliflower and air fried it.  I was trying to get a grilled chicken type of texture out of my cauliflower.  That didn’t work, my cauliflower was soggy.  Next time (as the recipe indicates below), I’m going to use fresh cauliflower and try to fry it in grease (or grill it, if it happens to be nice enough here) and see if that works better.

Mongolian BBQ Cauliflower Stir Fry

Mongolian BBQ Cauliflower Stir Fry

Mongolian BBQ sauce covered cauliflower on a bed of steamed vegetables and a mix of wild and white rice
5 from 1 vote
Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes
Course Main Course
Cuisine Chinese
Servings 2 people
Calories 460 kcal


  • Medium sized cast iron skillet
  • Medium sized sauce pan with lid
  • Steamer




  • Add wild rice, white rice and water in sauce pan and cover
  • Cook over medium low temperature until water is gone


  • Add stir fry vegetables to steamer with boiling water
  • Steam for 20 minutes

BBQ Cauliflower

  • Heat olive oil in cast iron skillet
  • Fry cauliflower in oil until cooked through
  • Add barbeque sauce to cooked cauliflower and heat until hot
  • Serve by placing rice on a plate, followed by vegetables and topped with caulflower


Calories: 460kcalCarbohydrates: 72gProtein: 11gFat: 15gSaturated Fat: 2gSodium: 41mgPotassium: 523mgFiber: 5gSugar: 3gVitamin C: 48mgCalcium: 43mgIron: 2mg
Tried this recipe?Let us know how it was!

Leave a Reply