Cauliflower Fried Rice

Cauliflower Fried Rice is a healthy and delicious twist on the traditional fried rice recipe. Made with finely chopped cauliflower in place of rice, this dish is packed with flavor, vegetables, and satisfying texture. It’s an ideal option for those seeking low-carb or gluten-free alternatives, and it comes together quickly for a wholesome, homemade meal.

Why You’ll Love This Recipe

• Low in carbohydrates and calories, making it a great option for low-carb or keto lifestyles
• Packed with vegetables and nutrients, offering a balanced and wholesome meal
• Quick and easy to prepare, perfect for busy weeknights
• Customizable with your favorite proteins or vegetables
• Naturally gluten-free and dairy-free
• A satisfying comfort food replacement with fewer calories
• Family-friendly and kid-approved
• Great for meal prep and leftovers
• No special equipment needed
• Ready in under 30 minutes

Ingredients

(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)

• Cauliflower
• Vegetable oil
• Large eggs
• Salt
• Scallions
• Garlic cloves
• Fresh ginger
• Soy sauce
• Crushed red pepper flakes
• Sugar
• Frozen peas and carrots
• Rice vinegar
• Sesame oil
• Chopped cashews or peanuts (optional)

Directions

1. Grate the cauliflower using a food processor or a box grater to create a rice-like texture.
2. In a large nonstick skillet, heat a small amount of vegetable oil over medium heat. Add the beaten eggs with a pinch of salt and scramble until just cooked. Remove and set aside.
3. In the same skillet, add more vegetable oil. Sauté chopped scallions (white parts only), minced garlic, and grated fresh ginger until fragrant.
4. Add the riced cauliflower and frozen peas and carrots. Stir and cook for about 5–7 minutes, until the vegetables are tender.
5. Stir in the soy sauce, crushed red pepper flakes, sugar, rice vinegar, and sesame oil. Mix well to evenly coat the ingredients.
6. Return the cooked eggs to the skillet, breaking them up into small pieces and combining them with the rest of the mixture.
7. Cook for another 2–3 minutes until everything is heated through. Garnish with scallion greens and optional chopped nuts before serving.

Servings and timing

• Servings: 4
• Preparation time: 10 minutes
• Cooking time: 10 minutes
• Total time: 20 minutes

Variations

• Add protein: Include cooked chicken, shrimp, or tofu for a more filling dish.
• Try different vegetables: Bell peppers, snap peas, zucchini, or mushrooms work well.
• Spice it up: Add sriracha, chili paste, or extra red pepper flakes.
• Make it vegan: Omit the eggs or use a plant-based egg substitute.
• Use tamari or coconut aminos for a gluten-free version.

Storage/Reheating

• Storage: Store leftover cauliflower fried rice in an airtight container in the refrigerator for up to 3 to 4 days.
• Reheating: Reheat in a skillet over medium heat or microwave in 30-second intervals, stirring occasionally, until warmed through.
• Freezing: Freezing is not recommended, as the cauliflower may become watery when thawed.

FAQs

What is cauliflower fried rice?

Cauliflower fried rice is a low-carb dish made by replacing traditional rice with grated or “riced” cauliflower, stir-fried with vegetables, eggs, and seasonings.

Is cauliflower fried rice healthy?

Yes, it is a healthy alternative to traditional fried rice. It is lower in calories and carbs and contains more fiber and nutrients from the vegetables.

Can I use pre-riced cauliflower?

Yes, pre-riced cauliflower from the store is a convenient option and works just as well in this recipe.

How do I keep cauliflower rice from getting soggy?

To avoid sogginess, cook the cauliflower rice over medium heat without covering the pan, and do not overcook it.

Can I make cauliflower fried rice ahead of time?

Yes, it’s great for meal prep. Store it in the fridge and reheat when ready to eat.

What protein can I add to this dish?

You can add cooked chicken, beef, pork, shrimp, tofu, or even a fried egg on top for extra protein.

Is this recipe gluten-free?

The base recipe is gluten-free if you use tamari or coconut aminos instead of soy sauce.

Can I make it spicy?

Yes, add more crushed red pepper flakes, chili oil, or a splash of hot sauce to increase the heat.

How long does cauliflower fried rice last in the fridge?

It will last for up to 4 days when stored in an airtight container in the refrigerator.

Can I freeze cauliflower fried rice?

It’s not recommended to freeze it, as the cauliflower may release excess moisture and affect the texture when thawed.

Conclusion

Cauliflower Fried Rice is a flavorful, satisfying, and nutritious dish that’s perfect for those looking to reduce their carbohydrate intake or simply enjoy more vegetables. With its ease of preparation, versatility, and delicious taste, this recipe is a must-try for any home cook looking for a healthy twist on a classic comfort food.

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