The cauliflower fried rice recipe is a lighter take on the traditional Chinese stir fry. Cauliflower rice, assorted vegetables, and eggs are the main ingredients, with some sesame oil and tamari for flavor. This low-carb recipe is perfect for a simple weeknight dinner.
Whenever I get a craving for Asian flavors, Chinese fried rice is the first thing I make. But it can be heavy on carbs, and takeout versions often have questionable additives. Making your own cauliflower fried rice is a simple way to fix this.
This dish is simple to prepare, contains twice as many servings of vegetables, and is reminiscent of all the right flavors. For me, that's everything I need in a healthy takeout meal, but maybe you disagree.
TWO WAYS TO MAKE CAULIFLOWER RICE
The first step is to prepare the cauliflower rice. I've included two variations on cauliflower rice below.
USE A FOOD PROCESSOR
- Take the cauliflower apart and separate the florets.
- The florets of the cauliflower should be grated using a box grater or the grater attachment of a food processor.
USE A VITAMIX
- Prepare a Vitamix with chopped cauliflower.
- Cauliflower should be submerged in water until it floats above the knife.
- Pulse until the consistency is right for you, usually between 6 and 8 times.
- Drain the cauliflower and pat it dry after pouring the mixture through a sieve.
HOW TO MAKE CAULIFLOWER FRIED RICE
Once the cauliflower rice is prepared, the rest of the dish comes together quickly and easily. All you need is a big wok or skillet to sauté everything in. But here's the order in which they go in:
- Carrots, onions, garlic, and ginger should be sautéed. In a large skillet or wok, heat the sesame oil over medium heat. After 20 seconds, add the garlic and ginger and cook until fragrant, before adding the onions, carrots, and scallion whites and cooking for another 3 minutes.
- Stir for another 2–3 minutes after adding the cauliflower rice and peas to the wok. Cauliflower rice is best served slightly al dente rather than mushy, so be careful not to overcook it.
- Add the eggs and mix well. The eggs should be broken into a well you've made in the center of the cauliflower rice. Scramble the eggs by stirring them with the spatula. When the eggs are done, combine the ingredients.
- Toss in the tamari and the scallion greens and mix well. Start serving right away.
CAULIFLOWER FRIED RICE VARIATIONS
While this is a good starting point for fried rice, feel free to experiment by adding your favorite vegetables, proteins, and seasonings. Some tasty extras are provided below.
- Add more vegetables by sautéing spinach, kale, or sliced cabbage and adding it at the end.
- Proteins: Saute the chicken with garlic and ginger before mixing in the cauliflower rice.
- Amp up the intensity: Add some heat with some crushed red pepper or chili flakes.
ADDITIONAL TIPS
- Use a food processor to chop the cauliflower into small pieces. This will make it easier to achieve a rice-like texture.
- Squeeze out any excess moisture from the cauliflower rice using a cheesecloth or clean kitchen towel. This will prevent the dish from becoming soggy.
- Add some protein to the dish such as diced chicken, shrimp, or tofu. This will make it a more satisfying and complete meal.
- Use low-sodium soy sauce or tamari to reduce the sodium content of the dish.
- Consider adding other vegetables to the dish such as carrots, peas, and bell peppers to add more color and nutrition.
- Use a large wok or skillet to cook the cauliflower rice. This will help to ensure that it cooks evenly and that the vegetables are well distributed.
- Don't overcook the cauliflower rice as it can become mushy. Aim for a slightly crunchy texture.
- Add the beaten egg towards the end of cooking and stir continuously to prevent it from clumping together.
- Garnish the dish with some sliced green onions or chopped cilantro to add some freshness and flavor.
- Experiment with different seasonings such as ginger, garlic, and sesame oil to customize the flavor to your liking.
FAQs
Can I use frozen cauliflower rice instead of fresh?
Yes, you can use frozen cauliflower rice instead of fresh. Just make sure to thaw it completely and squeeze out any excess moisture before cooking.
Can I make this dish vegan?
Yes, you can make this dish vegan by omitting the egg and using a plant-based protein such as tofu.
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CAULIFLOWER FRIED RICE - EASY & HEALTHY!
Ingredients
- 1 medium head of cauliflower
- 2 tablespoons sesame oil
- 2 garlic cloves, minced
- ½ teaspoons minced ginger
- ½ small onion, diced
- 1 large carrot, diced small
- 4 scallions sliced, with white and green parts separated
- ½ cup frozen peas, thawed
- 2 large eggs
- 2 tablespoons tamari or coconut aminos
Instructions
- Slice the head of cauliflower in half, then slice off the cauliflower florets from the stem. Place the florets through the top of a food processor with the grater adapter. Continue until all cauliflower has been riced, then set aside.
- Heat the sesame oil in a large wok or skillet on medium heat. Add the garlic and ginger and sauté for 20 seconds, then stir in the onions, carrots and white parts of the scallions and cook for 3 minutes.
- Add the cauliflower rice and peas to the wok and stir together for another 2-3 minutes.
- Create a well in the middle of the cauliflower rice and break the eggs into the well. Use your spatula to stir and scramble the eggs. Once the eggs are cooked, stir everything together.
- Add the tamari and green parts of the scallions and stir to combine. Serve immediately.
LISA'S TIPS
- You can eat this up with chopstick or a fork (no judgement here). The chopsticks I'm using and love are these bamboo chopsticks from Crate and Barrel.
- Make sure to read my post on the differences between tamari, soy sauce and coconut aminos. And I use this brand of low sodium, organic tamari.
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