Cauliflower Fried Rice Recipe

Cauliflower Fried Rice Recipe: A Delicious and Healthy Twist to a Classic Dish

Are you craving a delicious and satisfying meal that won’t leave you feeling guilty afterward? Look no further! Cauliflower fried rice is the perfect solution. This recipe provides all the flavors and textures of traditional fried rice with an added health boost. Whether you’re following a low-carb or gluten-free diet, or simply looking to incorporate more vegetables into your meals, this cauliflower fried rice recipe is a must-try.

Why Cauliflower Fried Rice?

Cauliflower is a versatile vegetable that offers numerous health benefits. It is low in calories and carbohydrates, making it an excellent option for those looking to manage their weight or control their blood sugar levels. Additionally, cauliflower is high in fiber and contains a variety of essential nutrients, including vitamin C, vitamin K, and folate.

By replacing rice with cauliflower, you can significantly reduce the calorie and carbohydrate content of your meal while increasing its nutritional value. Cauliflower rice is an excellent alternative for anyone looking to eat healthier without sacrificing taste and satisfaction. So, let’s dive into the recipe!

Cauliflower Fried Rice Recipe


To make cauliflower fried rice, you will need the following ingredients:

– 1 medium head of cauliflower
– 2 tablespoons of sesame oil
– 3 cloves of garlic, minced
– 1 small onion, diced
– 2 carrots, diced
– 1 cup of frozen peas
– 2 eggs, beaten
– 2 tablespoons of soy sauce (or tamari for a gluten-free option)
– 1 tablespoon of rice vinegar
– 1 teaspoon of toasted sesame oil
– 2 green onions, sliced
– Salt and pepper to taste

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Now that you have gathered all the ingredients, it’s time to prepare this delicious cauliflower fried rice:

1. Start by preparing the cauliflower rice. Cut the cauliflower into florets and place them in a food processor. Pulse until the cauliflower resembles rice grains. Alternatively, you can use a box grater to grate the cauliflower into rice-like pieces.

2. Heat the sesame oil in a large skillet or wok over medium heat. Add the minced garlic and diced onion, and sauté for about 2-3 minutes until the onions become translucent and fragrant.

3. Add the diced carrots to the skillet and sauté for an additional 3-4 minutes until they begin to soften.

4. Push the vegetables to one side of the skillet, creating a space in the center. Pour the beaten eggs into the cleared space and scramble them until they are fully cooked.

5. Mix the scrambled eggs with the vegetables, then add the cauliflower rice and frozen peas to the skillet. Stir everything together until well combined.

6. Pour the soy sauce (or tamari), rice vinegar, and toasted sesame oil over the cauliflower rice mixture. Continue to stir-fry for another 5-6 minutes, or until the cauliflower rice is cooked to your desired tenderness.

7. Season with salt and pepper to taste, and add the sliced green onions. Stir everything together one last time, allowing the flavors to meld.

8. Remove the skillet from the heat and serve the cauliflower fried rice hot. You can garnish it with additional sliced green onions, a drizzle of sesame oil, or a sprinkle of sesame seeds, if desired.

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Variations and Additions

One of the best things about cauliflower fried rice is its versatility. You can easily customize the recipe to suit your preferences or incorporate any leftover ingredients you might have. Here are some variations and additions you can try:

1. Protein: Add cooked chicken, shrimp, beef, tofu, or even scrambled eggs for extra protein.

2. Vegetables: Feel free to add or substitute other vegetables such as bell peppers, broccoli, corn, or zucchini.

3. Spices: Experiment with different spices and seasonings, such as ginger, chili flakes, or Chinese five-spice powder, to add complexity and depth of flavor.

4. Sauce: Replace or combine soy sauce with other sauces like hoisin sauce, oyster sauce, or sriracha for a unique twist.

Frequently Asked Questions

Q: Is cauliflower fried rice a good substitute for regular fried rice?

Yes, cauliflower fried rice is a great substitute for regular fried rice if you’re looking for a low-carb or gluten-free option. It offers a similar texture and flavor profile, while providing additional nutritional value.

Q: Can I freeze cauliflower fried rice?

While cauliflower fried rice can be frozen, the texture of the cauliflower rice may become slightly softer after it’s been thawed. It’s best to consume it fresh, but if you do decide to freeze it, make sure to store it in an airtight container and consume it within 1-2 months.

Q: How do I make the cauliflower rice less watery?

To prevent the cauliflower rice from becoming too watery, make sure to squeeze out any excess moisture after processing or grating the cauliflower. You can do this by placing the cauliflower rice in a clean kitchen towel and squeezing until most of the moisture is removed.

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Final Thoughts

Cauliflower fried rice is the perfect dish for anyone looking to enjoy a healthier version of a classic favorite. It’s easy to make, packed with nutrients, and can be customized to suit your taste preferences. Whether you’re following a specific diet or simply trying to incorporate more vegetables into your meals, this cauliflower fried rice recipe is a fantastic addition to your repertoire. Give it a try and enjoy a guilt-free and delicious meal!

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