WHAT YOU’LL NEED TO MAKE CAULIFLOWER FRIED RICE
Cauliflower fried rice is a dish that combines simplicity, health, and flavor into one satisfying meal. To make this dish, you’ll need basic kitchen tools like a skillet, spatula, and food processor (or pre-riced cauliflower for convenience). The ingredients are simple yet versatile cauliflower serves as the low-carb base, while eggs, soy sauce, sesame oil, garlic, onions, and vegetables provide depth and nutrition. This dish is perfect for beginners due to its straightforward preparation, while health-conscious eaters will appreciate its nutrient-rich profile. Busy cooks can also rely on this recipe for quick weeknight meals, as it comes together in under 30 minutes. With essential kitchen tools and easy-to-find ingredients, cauliflower fried rice proves that healthy eating doesn’t have to be complicated or time-consuming.
INGREDIENTS FOR CAULIFLOWER FRIED RICE
To prepare cauliflower fried rice, gather the following ingredients: 4 cups of riced cauliflower (or 600g), 2 large eggs (100g), 3 tablespoons of soy sauce (45ml), 1 tablespoon of sesame oil (15ml), 2 minced garlic cloves (10g), ½ cup diced onion (75g), 1 cup frozen peas and carrots (150g), and 2 tablespoons chopped green onions (10g). Optional add-ins include protein options like diced chicken, shrimp, or tofu, as well as a pinch of red pepper flakes for spice. These precise ingredient measurements ensure a balanced dish, while metric conversions cater to global audiences. Customize your cauliflower fried rice with your favorite vegetables or proteins, making it adaptable to any taste or dietary preference. With these customizable options, the dish becomes a blank canvas for creativity.
HOW TO MAKE CAULIFLOWER FRIED RICE – STEP BY STEP
Begin by preparing the cauliflower: Pulse raw cauliflower florets in a food processor until they resemble rice grains, or use store-bought riced cauliflower for convenience. Heat 1 tablespoon of sesame oil in a skillet over medium heat, then sauté 2 minced garlic cloves and ½ cup diced onion until fragrant. If adding protein, cook diced chicken, shrimp, or tofu until fully done before proceeding. Stir in 1 cup of frozen peas and carrots, cooking until tender. Add 4 cups of riced cauliflower and 3 tablespoons of soy sauce, stirring to combine evenly. Push the mixture to one side of the skillet, scramble 2 eggs on the other, then mix everything together. Garnish with 2 tablespoons of chopped green onions and optional sesame seeds for added flair. These step-by-step techniques ensure your cauliflower fried rice is flavorful, nutritious, and ready to serve in minutes.
NUTRITION INFORMATION FOR CAULIFLOWER FRIED RICE
Cauliflower fried rice is a nutritional powerhouse, offering a low-carb alternative to traditional fried rice. Each serving is rich in fiber, vitamins C and K, and antioxidants thanks to the cauliflower base. With moderate protein from eggs or added proteins like chicken or tofu, and healthy fats from sesame oil, this dish supports balanced nutrition. It’s naturally gluten-free when using tamari instead of soy sauce and fits seamlessly into keto-friendly meal plans. These nutritional benefits make cauliflower fried rice an excellent choice for health-conscious eaters. Its nutrient-dense profile ensures you enjoy a satisfying meal without compromising your dietary goals, proving that healthy eating can be both delicious and practical.
GLUTEN-FREE ADAPTABLE NOTE
To make cauliflower fried rice gluten-free, swap soy sauce with tamari or coconut aminos. Ensure all other ingredients, such as broths or sauces, are certified gluten-free. This simple adjustment allows the dish to fit effortlessly into gluten-free meal plans. By using these soy sauce alternatives, you can enjoy the same bold flavors while adhering to dietary restrictions. Cauliflower fried rice proves that allergy-friendly meals don’t have to sacrifice taste or convenience, making it a versatile option for diverse dietary needs.
VARIATIONS OF CAULIFLOWER FRIED RICE
Transform cauliflower fried rice with creative variations to suit every palate. Swap proteins by using beef strips, pork, or tempeh for variety and added texture. Experiment with flavor twists by incorporating curry powder, fresh ginger, or sriracha for unique profiles that excite the taste buds. For low-carb options, skip peas and carrots or replace them with zucchini or broccoli for a veggie-packed twist. Spice lovers can add chili oil or fresh jalapeños for a fiery kick. These innovative recipe ideas highlight the dish’s adaptability, catering to gourmet flavor profiles and customizable dishes alike. With endless possibilities, cauliflower fried rice becomes a canvas for culinary creativity, ensuring it satisfies every preference.
STORAGE & LEFTOVERS
Maximize freshness when storing cauliflower fried rice. Refrigerate leftovers in an airtight container for up to 3–4 days to maintain flavor and texture. Reheat in a skillet over medium heat or in the microwave, stirring occasionally to retain moisture and prevent drying out. For meal prep enthusiasts, prepare larger batches and freeze portions in freezer-safe containers for up to 2 months. Thaw overnight in the fridge before reheating. These meal prep hacks and reheating techniques ensure your cauliflower fried rice remains convenient and delicious, even on busy days.
See more:
- Cauliflower rice and herb stuffed chicken
- Creamy Tuscan Ravioli
- Tuscan Lemon Chicken – Easy Mediterranean Dinner
FAQS ABOUT CAULIFLOWER FRIED RICE
Q: Can I use store-bought riced cauliflower?
A: Yes, it saves time and works perfectly.
Q: What can I substitute for soy sauce?
A: Tamari or coconut aminos work well for gluten-free diets.
Q: Is cauliflower fried rice keto-friendly?
A: Yes, as long as you avoid high-carb add-ins like peas or sweet sauces.
Q: How do I prevent the cauliflower from getting soggy?
A: Cook over medium-high heat and avoid adding extra liquid.
Q: Can I make this dish ahead of time?
A: Yes, prepare components and assemble before serving.
BEST WAYS TO SERVE CAULIFLOWER FRIED RICE
Elevate cauliflower fried rice with thoughtful presentation and pairings. Serve in a wok or bowl, garnished with sesame seeds, chopped cilantro, or a drizzle of sriracha for added flair. Pair with grilled chicken, tofu, or a simple salad to create a complete meal. Beverage pairings like green tea, sparkling water, or a light cocktail complement the dish’s flavors, balancing richness with refreshing notes. These elegant plating ideas and healthy meal pairings ensure your dish feels indulgent yet approachable. Whether served as a quick weeknight dinner or part of a larger spread, these refreshing drink options and thoughtful combinations make cauliflower fried rice a standout at any table.
EMBRACING CAULIFLOWER FRIED RICE AS A NUTRITIOUS KITCHEN ESSENTIAL
Cauliflower fried rice is a must-try dish for health-conscious eaters and busy cooks seeking a balance of flavor and nutrition. Encourage creativity by experimenting with proteins, vegetables, and seasonings to personalize the dish. Whether served as a quick stir-fry or a gourmet creation, this classic recipe brings satisfaction and versatility to any meal. Its adaptability ensures it remains a crowd-pleasing favorite, inspiring creative home cooking and memorable dining experiences. Let cauliflower fried rice remind you of the joy of crafting dishes that are as nourishing to the body as they are delightful to the palate, proving that great food can always align with your dietary goals.
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Cauliflower Fried Rice
- Total Time: 25 minutes
- Yield: 4 servings 1x
- Diet: Gluten Free
Description
Cauliflower fried rice is a quick, healthy, and low-carb dish that combines riced cauliflower with eggs, veggies, and savory seasonings. Ready in under 30 minutes, it’s perfect for busy weeknights or meal prep, offering a flavorful alternative to traditional fried rice with fewer carbs and more nutrients.
Ingredients
- 4 cups riced cauliflower (600g)
- 2 large eggs (100g)
- 3 tbsp soy sauce (45ml) (or tamari for gluten-free)
- 1 tbsp sesame oil (15ml)
- 2 garlic cloves, minced (10g)
- ½ cup diced onion (75g)
- 1 cup frozen peas and carrots (150g)
- 2 tbsp chopped green onions (10g)
Optional: diced chicken, shrimp, tofu, red pepper flakes, sesame seeds
Instructions
- Rice the cauliflower in a food processor or use pre-riced cauliflower.
- Heat sesame oil in a skillet over medium heat.
- Add garlic and onion, sauté until fragrant.
- If using protein (chicken, shrimp, tofu), cook it now until done.
- Add peas and carrots, cooking until softened.
- Stir in riced cauliflower and soy sauce.
- Push mixture to one side, scramble eggs on the other side of the skillet.
- Mix everything together and cook until heated through.
- Garnish with chopped green onions and optional sesame seeds before serving.
Notes
- Use tamari or coconut aminos for a gluten-free version.
- Avoid adding excess liquid to prevent sogginess.
- Cook over medium-high heat to keep cauliflower rice firm.
- Customize with different proteins, veggies, or spices like curry or sriracha.
- Store leftovers in the fridge for up to 4 days or freeze for up to 2 months.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Method: Sauté
- Cuisine: Asian-Inspired
Nutrition
- Serving Size: 1 bowl (1/4 of recipe)
- Calories: 180
- Sugar: 3g
- Sodium: 700mg
- Fat: 10g
- Saturated Fat: 2g
- Unsaturated Fat: 7g
- Trans Fat: 10g
- Carbohydrates: 10g
- Fiber: 3g
- Protein: 9g
- Cholesterol: 95mg
