Cauliflower Fried Rice

Cauliflower Fried Rice is a healthier and low-carb alternative to traditional fried rice, made with finely grated cauliflower instead of rice. It’s quick, easy, and packed with veggies, offering a delicious way to enjoy all the savory flavors of fried rice without the extra carbs. Whether you’re following a low-carb, gluten-free, or keto diet, this dish is perfect as a side or even as a main meal.

Why You’ll Love This Recipe

• Low-carb and gluten-free: With cauliflower as the base, this dish is not only lower in carbs but also gluten-free, making it an excellent choice for those with dietary restrictions.
• Packed with vegetables: This recipe is loaded with veggies like carrots, peas, and onions, giving you a nutritious meal that’s full of vitamins and fiber.
• Quick and easy: Ready in under 20 minutes, this dish is perfect for busy weeknights or meal prep.
• Customizable: You can easily adjust the ingredients by adding proteins like chicken, shrimp, or tofu to make it a more substantial meal.

this Recipe

Ingredients

• 1 medium head of cauliflower (or 1 bag of pre-riced cauliflower)
• 2 tablespoons sesame oil (or olive oil)
• 1/2 small onion, finely chopped
• 1/2 cup frozen peas and carrots, thawed
• 2 cloves garlic, minced
• 2 eggs, beaten
• 3 tablespoons soy sauce (or tamari for gluten-free)
• 1 tablespoon oyster sauce (optional)
• 1 teaspoon grated ginger (optional)
• Salt and pepper, to taste
• Green onions, chopped (for garnish)

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

Directions

1. If you’re using a whole cauliflower, remove the leaves and stem, and chop it into florets. Then, pulse it in a food processor until it resembles rice-sized pieces. Alternatively, you can buy pre-riced cauliflower.
2. Heat the sesame oil in a large skillet or wok over medium heat. Add the chopped onion and cook for 2-3 minutes until softened.
3. Add the peas and carrots and cook for another 2-3 minutes, stirring occasionally.
4. Push the vegetables to one side of the skillet. Pour the beaten eggs into the empty space and scramble them until cooked through.
5. Add the cauliflower rice to the skillet, stirring to combine with the vegetables and eggs. Cook for 5-7 minutes, allowing the cauliflower rice to soften and slightly brown.
6. Add the soy sauce, oyster sauce (if using), and grated ginger (if using). Stir to evenly coat the rice and veggies with the sauce. Season with salt and pepper to taste.
7. Garnish with chopped green onions and serve immediately.

Servings and Timing

• Servings: 4
• Prep time: 5 minutes
• Cook time: 10-15 minutes
• Total time: 15-20 minutes

Variations

• Add protein: To make this a more filling meal, add cooked chicken, shrimp, tofu, or even pork to the fried rice. Simply stir it in with the cauliflower rice after it has cooked.
• Make it spicy: Add red pepper flakes, chili sauce, or a dash of sriracha to the fried rice for a spicy kick.
• Vegetarian option: Omit the egg for a fully plant-based version or replace it with tofu scramble.
• Other veggies: Feel free to add other vegetables like bell peppers, zucchini, or mushrooms for extra flavor and nutrients.

Storage/Reheating

• Storage: Store any leftovers in an airtight container in the refrigerator for up to 3 days.
• Reheating: Reheat in a skillet over medium heat with a splash of water or oil to prevent it from drying out. You can also reheat in the microwave.

FAQs

Can I use frozen cauliflower rice?

Yes, frozen cauliflower rice works perfectly. Just be sure to thaw it first and squeeze out any excess moisture before cooking to prevent the rice from becoming soggy.

How do I make the cauliflower rice less soggy?

To prevent sogginess, be sure to use fresh cauliflower or drain and pat dry frozen cauliflower rice. When cooking, avoid overcrowding the pan, and let the cauliflower rice cook long enough to get some color and crispiness.

Can I make this recipe ahead of time?

Yes, you can prepare the cauliflower rice and store it in the fridge for up to 2 days before cooking. You can also store the cooked fried rice in the refrigerator for up to 3 days.

Can I use a different type of oil?

Yes, if you don’t have sesame oil, you can substitute it with olive oil, avocado oil, or any other neutral oil. Sesame oil adds a distinct flavor, but the dish will still be delicious with other oils.

Is this recipe keto-friendly?

Yes, cauliflower fried rice is a great keto-friendly alternative to traditional fried rice since it’s low in carbs and high in fiber.

How do I make this dish spicier?

Add chili flakes, chili paste, or sriracha to the stir-fry while cooking, or drizzle a little hot sauce on top before serving.

Can I use tamari instead of soy sauce?

Yes, tamari is a great gluten-free substitute for soy sauce and will work just as well in this recipe.

How do I prevent the cauliflower from becoming mushy?

Make sure the cauliflower rice is cooked at a medium-high heat, stirring occasionally, so it can brown and crisp up a bit. Avoid cooking on low heat for too long.

Can I add other vegetables to the fried rice?

Absolutely! You can add vegetables like bell peppers, zucchini, corn, or spinach to customize the dish to your liking.

Can I make this dish without eggs?

Yes, you can omit the eggs if you want a vegan or egg-free version. You could substitute the eggs with scrambled tofu for a similar texture.

Conclusion

Cauliflower Fried Rice is a perfect healthy alternative to traditional fried rice, offering all the delicious flavors without the carbs. It’s quick, customizable, and packed with vegetables, making it a great side dish or a stand-alone meal. Whether you’re looking for a low-carb option or just want to try something new, this recipe is a great choice. With endless variations, you can tailor it to fit your dietary needs and preferences, making it a versatile staple in your kitchen.

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