Cauliflower Fried Rice: A Low-Carb, Flavor-Packed Delight
Cauliflower Fried Rice is a colorful, vibrant dish that looks as good as it tastes. When plated, the tender cauliflower bits resemble rice, but with an added nutritional bonus. The variety of vegetables—bright carrots, green peas, and juicy bell peppers—create a visually stunning dish. Top it with a sprinkle of green onions and sesame seeds, or garnish with a drizzle of soy sauce for an eye-catching finish.
Consider using a large white plate or a rustic bowl to serve, which highlights the lively colors of the vegetables and gives a gourmet touch. You can also present it in a traditional Chinese takeout box for a fun and casual dining experience.
Ingredients
For a basic yet delicious cauliflower fried rice, you’ll need:
- 1 medium head of cauliflower, grated or riced (about 4 cups)
- 2 tablespoons sesame oil (or olive oil)
- 3 cloves garlic, minced
- 1 small onion, finely chopped
- 1 cup frozen peas and carrots mix
- 1 bell pepper, diced
- 2 eggs (optional, for a traditional fried rice feel)
- 3 tablespoons soy sauce (low-sodium, or coconut aminos for a gluten-free version)
- 1 tablespoon oyster sauce (optional, because it will make the broth taste more delicious).
- 1 teaspoon ginger, freshly grated
- ½ teaspoon red pepper flakes (optional – I love spicy food)
- Green onions and sesame seeds for garnish
- Salt and pepper to taste
How to Prepare the Cauliflower Fried Rice
Rice the cauliflower: Start by washing and drying your cauliflower. Cut it into smaller florets and pulse them in a food processor until it resembles the texture of rice. If you don’t have a food processor, you can use a box grater with the medium-sized holes.
Cook the vegetables: In a large pan or wok, heat 1 tablespoon of sesame oil over medium heat. Add the garlic and onions and sauté until fragrant and soft, about 2 minutes. Then, add the peas, carrots, and bell pepper. Stir-fry the vegetables until they are tender but still a bit crisp, about 4-5 minutes.
Scramble the eggs: Push the vegetables to one side of the pan and add the remaining sesame oil to the other side. Beat the eggs and pour the mixture directly in the pan and fry them. Once cooked, mix the eggs with the vegetables.
Add the cauliflower: Stir in the riced cauliflower, soy sauce, oyster sauce, ginger, and red pepper flakes. Stir continuously until the cauliflower becomes soft for about 5-7 minutes. Be careful not to overcook, as you want the cauliflower to remain slightly firm and not mushy.
Season and serve: Adjust the seasoning with salt, pepper, and more soy sauce if needed. Place on top green onions and sesame seeds before serving.
Tips for the Cauliflower Fried Rice
- Use fresh cauliflower: Although you can find pre-riced cauliflower in grocery stores, freshly grated cauliflower has a better texture and taste. It’s also more budget-friendly.
- Don’t overcook the cauliflower: To achieve a rice-like texture, it’s important not to overcook the cauliflower. It should be tender but still slightly firm to mimic the texture of traditional fried rice.
- Add protein: Make the dish more filling by adding shrimp, chicken, or tofu. Cook the protein separately, then add it to the dish toward the end to avoid overcooking.
- Customize with your favorite veggies: Feel free to add other vegetables like zucchini, broccoli, or spinach. This dish is incredibly versatile and can be tailored to your preferences.
- Go gluten-free: If you’re sensitive to gluten, simply swap the soy sauce with coconut aminos or tamari for a gluten-free version of this dish.
Why You Should Try Cauliflower Fried Rice
- A low-carb alternative: For those looking to cut carbs, cauliflower is an excellent substitute for rice. It’s naturally low in calories and carbohydrates, making it a great option for people following low-carb or keto diets.
- Nutrient-packed: Cauliflower is a nutritional powerhouse. It’s rich in fiber, antioxidants, and vitamins C and K. This dish offers all the satisfaction of traditional fried rice while boosting your veggie intake.
- Quick and easy: Cauliflower fried rice can be made in under 30 minutes, making it perfect for busy weeknights. With minimal prep time and simple ingredients, you’ll have a healthy, homemade meal in no time.
- Customizable: One of the best things about cauliflower fried rice is its versatility. You can adjust the flavors, spices, and ingredients to suit your taste preferences. Whether you like it mild or spicy, vegetarian or with protein, the possibilities are endless.
- Great for meal prep: This dish stores well in the fridge, making it ideal for meal prepping. Cook a big batch, store it in airtight containers, and enjoy it throughout the week.
- Diet-friendly: This dish is suitable for a wide variety of diets, including paleo, keto, gluten-free, and vegetarian (if you skip the egg or use a plant-based alternative).
Cauliflower Fried Rice is the perfect dish for anyone looking for a lighter, low-carb alternative to traditional fried rice without sacrificing flavor. It’s easy to make, versatile, and packed with nutrients, making it a go-to meal for health-conscious eaters. Whether you’re following a special diet or just looking to sneak more veggies into your meals, cauliflower fried rice is a must-try recipe.
Delicious Cauliflower Fried Rice
Equipment
- Food Processor (or box grater): To rice the cauliflower.
- Large Pan or Wok For cooking the vegetables and cauliflower rice.
- Cutting Board and Knife To chop vegetables and other ingredients.
- Spatula or Wooden Spoon For stirring and scrambling eggs.
- Mixing Bowls To prepare and hold ingredients before cooking.
- Measuring Spoons To measure sauces and seasonings.
Ingredients
- 1 Medium cauliflower, riced (4 cups)
- 2 tbsp Sesame or olive oil
- 3 Garlic cloves, minced
- 1 Small onion, chopped
- 1 cup Peas and carrots (frozen mix)
- 1 Bell pepper, diced
- 2 Eggs (optional)
- 3 tbsp Soy sauce (or coconut aminos)
- 1 tbsp Oyster sauce (optional)
- 1 tsp Grated ginger
- ½ tsp Red pepper flakes (optional)
- Green onions & sesame seeds (for garnish)
- Salt & pepper to taste
Instructions
- Rice the Cauliflower: Wash and dry the cauliflower. Cut into florets and pulse in a food processor until it resembles rice. Alternatively, use a box grater with medium-sized holes.
- Cook the Vegetables: Heat 1 tablespoon of sesame oil in a large pan or wok over medium heat. Sauté garlic and onions for 2 minutes until fragrant. Add peas, carrots, and bell pepper, and stir-fry until tender but crisp, about 4-5 minutes.
- Scramble the Eggs: Push vegetables to one side of the pan, add the remaining sesame oil, and pour in beaten eggs. Cook until set, then mix with the vegetables.
- Add the Cauliflower: Stir in riced cauliflower, soy sauce, oyster sauce, ginger, and red pepper flakes. Cook for 5-7 minutes, stirring, until the cauliflower is tender but slightly firm.
- Season and Serve: Adjust seasoning with salt, pepper, or more soy sauce. Garnish with green onions and sesame seeds before serving.
Delicious salad