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Cauliflower Fried Rice Recipe
Cauliflower fried rice is a light, satisfying dish that mimics the taste and texture of traditional fried rice while offering a healthier, lower-carb alternative. It’s a flavorful mix of fresh riced cauliflower, vegetables, and optional proteins such as eggs, chicken, or tofu, stir-fried to perfection. Perfect for those seeking a low-carb or gluten-free meal option, this recipe is highly versatile and can be easily customized with your favorite ingredients.
Equipment
- Food Processor or Grater
- Large Skillet or Wok
- Spatula
- Knife
- Cutting Board.
- Bowl
Ingredients
For the Cauliflower Fried Rice:
- 1 medium head of cauliflower about 4 cups riced
- 2 tablespoons sesame oil or olive oil
- 1 small onion diced
- 2 garlic cloves minced
- 1 cup mixed vegetables carrots, peas, bell peppers
- 2 large eggs beaten (optional for protein)
- 2 tablespoons soy sauce or tamari for gluten-free
- 1 tablespoon rice vinegar optional
- 1 tablespoon fresh ginger minced (optional, for added flavor)
- ¼ teaspoon black pepper
- 2 tablespoons green onions chopped (for garnish)
- Sesame seeds optional, for garnish
Optional Add-Ins:
- Protein options: 1/2 cup cooked chicken shrimp, or tofu
- Spicy version: Add 1 teaspoon of sriracha or chili flakes
- Flavor enhancers: 1 tablespoon of hoisin sauce or oyster sauce
Instructions
Rice the Cauliflower
- Prepare the Cauliflower: Remove the leaves and stems from the cauliflower head. Cut the cauliflower into florets.
- Rice the Cauliflower: Place the florets in a food processor and pulse until they break down into rice-sized granules. Be careful not to over-process the cauliflower, as it can turn mushy. If you don’t have a food processor, you can grate the cauliflower with a box grater.
- Set Aside: Once riced, set the cauliflower aside while you prepare the rest of the ingredients.
Stir-Fry the Ingredients
- Heat the Oil: Heat 1 tablespoon of sesame oil in a large skillet or wok over medium heat. Once hot, add the diced onion and sauté for 2–3 minutes until soft and translucent.
- Add Garlic and Ginger: Add the minced garlic and fresh ginger (if using) to the skillet and cook for another minute, stirring constantly to prevent burning.
- Add Mixed Vegetables: Stir in the mixed vegetables (such as peas, carrots, and bell peppers) and cook for 3–4 minutes until they start to soften.
- Add the Cauliflower Rice: Push the veggies to the side of the skillet and add the riced cauliflower to the center. Add the remaining tablespoon of sesame oil, and cook for about 5 minutes, stirring occasionally, until the cauliflower is tender but not mushy.
Add Flavor and Protein
- Scramble the Eggs (Optional): If using eggs, push the cauliflower rice and veggies to one side of the skillet and pour the beaten eggs into the empty space. Scramble the eggs until fully cooked, then mix them into the cauliflower rice.
- Add Soy Sauce and Vinegar: Pour in the soy sauce (or tamari) and rice vinegar, stirring to combine all the ingredients. Cook for another 2 minutes to let the flavors meld together.
- Season: Add black pepper and adjust seasoning with more soy sauce or salt, if needed.
Garnish and Serve
- Garnish: Sprinkle the chopped green onions and sesame seeds on top for added flavor and presentation.
- Serve: Serve the cauliflower fried rice hot, with optional protein like chicken, shrimp, or tofu on the side or mixed in. Enjoy your healthy, low-carb meal!
Notes
Tips for Perfect Cauliflower Fried Rice
- Don’t Overcook the Cauliflower: Cook the cauliflower rice until it’s just tender to maintain the texture of real rice. Overcooking will result in mushy rice.
- Customize Your Veggies: Feel free to use any vegetables you have on hand, such as broccoli, zucchini, or mushrooms, for added flavor and nutrition.
- Add Protein: For a more filling meal, add your choice of protein like chicken, shrimp, or tofu. You can even add leftover meat for a quick weeknight dinner.
- Watch Your Soy Sauce: Soy sauce can be salty, so be mindful of how much you add. Taste as you go and adjust to your liking.
Nutrition Information (Per Serving)
- Calories: 150 kcal
- Carbohydrates: 12g
- Protein: 5g
- Fat: 10g
- Fiber: 5g
- Sugars: 3g
- Sodium: 500mg