Cauliflower Fried Rice: A Healthy Twist on a Classic Favorite

Craving the comforting flavors of fried rice without the carbs? Cauliflower Fried Rice is the perfect solution! This low-carb, veggie-packed dish swaps out traditional rice for riced cauliflower, creating a lighter yet equally flavorful version of the classic takeout favorite. With sautéed vegetables, scrambled eggs, and a savory dash of soy sauce, this dish is not only nutritious but also quick and easy to prepare. Whether you’re looking for a healthy weeknight dinner or a satisfying side dish, cauliflower fried rice delivers all the flavor without the guilt.

Why You’ll Love Cauliflower Fried Rice

  1. Low-Carb and Nutrient-Dense: By swapping out rice for cauliflower, you get a dish that’s packed with fiber, vitamins, and antioxidants, all while being significantly lower in carbs and calories.

  2. Quick and Easy: This recipe comes together in less than 20 minutes, making it a perfect option for busy weeknights or meal prep.

  3. Customizable: Add your favorite veggies, proteins like chicken or shrimp, or even a bit of spice for a personalized, flavor-packed meal that suits your taste.

  4. Comfort Food Made Healthy: Enjoy the familiar, comforting flavors of fried rice in a healthier way. This dish is satisfying without leaving you feeling weighed down!

How to Make Cauliflower Fried Rice

  1. Rice Your Cauliflower: Use a food processor to turn fresh cauliflower into rice-sized pieces or grab pre-riced cauliflower from the store for an even quicker prep.

  2. Sauté Your Veggies and Eggs: Stir-fry onions, carrots, and peas until tender, then scramble in some eggs for added protein and richness.

  3. Finish with Flavors: Toss in your riced cauliflower and season with soy sauce and sesame oil for that authentic fried rice taste.

 

With its quick prep, versatile ingredients, and delicious flavor, Cauliflower Fried Rice is a fantastic way to enjoy a guilt-free version of a beloved dish. Whether you’re eating low-carb or just looking for a healthy, veggie-forward meal, this recipe is sure to become a favorite in your kitchen!

Cauliflower Fried Rice

Ingredients:

  • 1 medium head of cauliflower, grated or riced (about 4 cups)

  • 2 tablespoons sesame oil (or olive oil)

  • 1 small onion, diced

  • 2 cloves garlic, minced

  • 1 cup carrots, diced

  • 1/2 cup frozen peas (optional)

  • 2 large eggs, lightly beaten

  • 3 tablespoons soy sauce (or tamari for gluten-free)

  • 1 tablespoon rice vinegar (optional for extra flavor)

  • 2 green onions, sliced (for garnish)

  • Salt and pepper to taste

  • Optional: red pepper flakes for spice, chopped cilantro for garnish

Instructions:

  1. Rice the Cauliflower:

    • Remove the core and leaves from the cauliflower. Break it into florets, then use a food processor or box grater to grate the cauliflower into rice-sized pieces. Set aside.

  2. Sauté the Vegetables:

    • Heat 1 tablespoon of sesame oil in a large skillet or wok over medium heat. Add the diced onion, carrots, and garlic. Sauté for 4-5 minutes, until the vegetables are softened and fragrant.

    • Add the frozen peas and cook for another 2-3 minutes until warmed through.

  3. Cook the Eggs:

    • Push the vegetables to one side of the skillet, then pour the beaten eggs into the empty space. Scramble the eggs until they’re fully cooked, then stir them into the vegetables.

  4. Cook the Cauliflower:

    • Add the remaining tablespoon of sesame oil to the skillet, followed by the riced cauliflower. Stir everything together and cook for 5-7 minutes, until the cauliflower is tender but still has a bit of bite.

  5. Season:

    • Stir in the soy sauce and rice vinegar (if using). Taste and season with salt, pepper, and red pepper flakes (for a spicy kick), adjusting to your preference.

  6. Garnish and Serve:

    • Remove from heat and garnish with sliced green onions and cilantro. Serve hot and enjoy!

Optional Add-ins:

  • Protein: Add cooked chicken, shrimp, or tofu to make it a more substantial meal.

  • More Veggies: Toss in chopped bell peppers, broccoli, mushrooms, or zucchini to up the veggie content.

  • Pineapple: For a tropical twist, add pineapple chunks for a sweet and savory combo.

Tips:

  • Make it Gluten-Free: Use tamari or coconut aminos in place of soy sauce to keep this dish gluten-free.

  • Pre-Riced Cauliflower: Save time by using store-bought riced cauliflower from the frozen or fresh produce section.

 

This Cauliflower Fried Rice is a quick, healthy, and low-carb alternative to traditional fried rice. Packed with flavor and veggies, it’s a versatile dish that works as a side or a main course. Enjoy!