Cauliflower Fried Rice

Low carb, light and healthy cauliflower fried rice is a great alternative to your regular fried rice when you are looking for low-calorie dinner. It takes about 20 minutes to get it to the table. Try this instead of your take out!

The latest trend among food bloggers is cauliflower rice, it’s everywhere! And with it’s gaining importance, my curiosity arouse to try it myself. It looks like the real stuff, you can use it in preparation for any dish in place of rice, but I don’t believe when someone says it tastes just like rice, the real stuff!

Honestly, it doesn’t taste just like rice, you’ll know the difference. It’s got a neutral taste, thus making it easy to use in any dish by adding in flavors!

A definite nutritious substitute for regular rice and you can use this in almost all the dishes instead of rice. We are talking about stir fries, fried rice, salads, burrito bowls – think of any dish where regular rice is used.

Cauliflower Fried Rice

Cauliflower rice definitely has that cauliflowery taste, if you are wondering how it taste. But as you cook it, it turns tender and soft and looses the smell. You can hide the flavor of cauliflower by adding in different seasonings.

If you aren’t a fan of cauliflower flavor, add plenty of seasoning!(Note : I’ve used less soy sauce and toasted sesame oil, recommend you to add more according to your taste)

Want to sneak in more veggies into your diet? Try cauliflower fried rice recipe. I’ve used eggs for protein, feel free to add in cooked chicken, shrimp, and for vegan option add in stir fried tofu.

Cauliflower chicken fried rice with eggs and other veggies likes carrots, beans, peas and green onions is one of my go-to dinner when I want to eat healthy. It’s by far the healthiest meal you can make for yourself or your family.

If your family is fussy about eating cauliflower rice, start by adding half rice and half riced cauliflower into the dish. The texture won’t disappoint and slowly they will ease into the idea of eating cauliflower rice.

Since I posted how to make cauliflower rice I have tried cooking cauliflower rice with three different seasonings already. Tried the popular cauliflower fried rice, cooked it with cilantro and lime flavors and also made Mexican rice with riced cauliflower. So far all of these flavors have worked very well for me and I love it.

It’s easy to make and freeze cauliflower rice. You can meal prep it as well. But I do not recommend you to store it in fridge for longer time. Not more than 3 days. Cauliflower stir fried rice starts building strong cauliflower flavors.

How to Make Cauliflower Rice (with or without food processor)

I shared the recipe for this in my last post. You can find all the details on how-to here. Check it out.

How To Make Cauliflower Fried Rice Keto

If you are someone who’s on ketogenic lifestyle, you can tweak this recipe slightly and make it keto and whole 30 friendly.

Just replace soy sauce with tamari (which is gluten-free soy sauce). You have the healthiest stir fried low carb rice that is keto, paleo, whole 30 friendly.

Variations of Cauliflower Fried Rice

Eggs and veggies are the most popular choice for many.

Vegetarians – just follow the recipe (if you don’t mind eggs).

Vegans – skip the eggs and add in stir fried tofu in the recipe.

Meat lovers – add in cooked chicken. Chinese sausages would work too. I love cauliflower chicken fried rice any day.

Seafood – Add shrimps to make cauliflower shrimp fried rice.

Helpful Kitchen Tools:

Cauliflower Fried Rice Recipe – Step by step pictorial

Like any other fried rice recipe, this recipe too needs you to get everything prepped and lined up near the stove. Once you start cooking, it all comes together pretty fast.

In a wok (or skillet) add sesame oil(I didn’t have stock of sesame oil, so used vegetable oil).

To hot oil, add finely chopped garlic and ginger. Saute and cook for a minute on medium high heat.

Pro-Tip : DO NOT use grater for garlic and ginger. This is where you fine knife skills comes to use. Use sharp knife and a study chopping board to get garlic and ginger chopped really fine. Grating will alter it’s texture and that’s not good for fried rice recipe.

Saute in white onions in the oil. Keep stirring. Don’t let the ingredients sit still. You do not want the ingredients to brown or over cook.

Keep it crunchy (just about cooked).

Add chopped carrots. If using other vegetables, this is the time to all it all in. Stir and cook for 1 or 2 minutes.

Next add in cauliflower rice, cook stirring constantly.

Note : Feel free to add a splash of water if vegetables stick to the pan.

Add salt and pepper to taste. Stir to combine well.

Once cauliflower rice is cooked, you add in eggs and frozen peas. Push all ingredients to the side and scramble the eggs or scramble eggs separately and add the cooked eggs to the pan. You choice.

Now add soy sauce (use tamari sauce for Keto friendly recipe) and toasted sesame oil. Mix it all to combine.

Add in loads of green onions. Give it a good stir.

Serve immediately or let it cool and store in meal prep boxes in fridge for 2 to 3 days.

Note : It starts to develop strong cauliflower flavors after 2 days in the fridge. If you do not like the smell, use it the same day you cook.

MORE LOW-CARB RECIPES –

Baked Zucchini Chips

Instant Pot Chicken Marsala

Deviled Eggs With Bacon

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Cauliflower Fried Rice

Low carb, light and healthy cauliflower fried rice is a great alternative to your regular fried rice when you are looking for low-calorie dinner. It takes about 20 minutes to get it to the table. Try this instead of your take out!

5 from 7 votes

Print Pin Rate

Course: Main Course

Cuisine: American

Keyword: cauliflower, stir fry, fried rice

Prep Time: 10 minutes

Cook Time: 10 minutes

Servings: 4 servings

Calories: 165kcal

Author: jyothirajesh

Ingredients

• 2 cups cauliflower rice made from 1 head of cauliflower
• 2 tablespoons oil use sesame oil for best results
• 2 garlic cloves finely chopped
• 2 teaspoon ginger finely chopped
• ½ white onion finely chopped
• 1 carrot chopped fine
• ½ cup frozen peas alternatively use snow peas
• Salt and pepper to taste
• 4 teaspoons soy sauce use tamari for keto friendly
• 1 ½ tablespoon toasted sesame oil don’t skip this
• ½ cup green onions scallions

Instructions

• In a wok (or skilleadd sesame oil(highly recommend, I didn’t have stock of sesame oil, so used vegetable oil).
• To hot oil, add finely chopped garlic and ginger. Saute and cook for a minute on medium high heat.

  Pro-Tip : DO NOT use grater for garlic and ginger. This is where you fine knife skills comes to use. Use sharp knife and a study chopping board to get garlic and ginger chopped really fine. Grating will alter it’s texture and that’s not good for fried rice recipe.
• Saute in white onions in the oil. Keep it moving, don’t let the ingredients sit still. You do not want the ingredients to brown or over cook. Keep it crunchy (just about cooked).
• Add chopped carrots. If using other vegetables, this is the time to all it all in. Stir and cook for 1 or 2 minutes.
• Next add in cauliflower rice, cook stirring constantly.

  Note : Feel free to add a splash of water if vegetables stick to the pan.
• Once cauliflower rice is cooked, you add in eggs and frozen peas. Push all ingredients to the side and scramble the eggs or scramble eggs separately and add the cooked eggs to the pan. You choice.
• Stir in soy sauce (use tamari sauce for Keto friendly) and toasted sesame oil. Mix it all to combine.

  Note : Feel free to increase the amount of sauce if you feel cauliflower rice is not seasoned enough.
• Add in loads of green onions. Give it a good stir.
• Serve immediately or let it cool and store in meal prep boxes in fridge for 2 to 3 days.

  Note : It starts to develop strong cauliflower flavors after 2 days in the fridge. If you do not like the smell, use it the same day you cook.

Video

Notes

 

1. If your family is fussy about eating cauliflower rice, start by adding half rice and half riced cauliflower into the dish. 
2. I don’t recommend you to store it in fridge for longer time. Not more than 3 days. Cauliflower stir fried rice starts building strong cauliflower flavors.
3. Add in cooked and shredded chicken or Chinese sausages or shrimps if you like. 
4. Keep moving (stir, stir stir), don’t let the ingredients sit still. You do not want the ingredients to brown or over cook.
5. Add a splash of water if vegetables stick to the pan.

 

Nutritional Info – Please keep in mind that nutritional information provided is only a rough estimate and can vary greatly based on products used.

 

 

Nutrition

Calories: 165kcal | Carbohydrates: 11g | Protein: 4g | Fat: 13g | Saturated Fat: 1g | Sodium: 374mg | Potassium: 400mg | Fiber: 4g | Sugar: 4g | Vitamin A: 2811IU | Vitamin C: 51mg | Calcium: 42mg | Iron: 1mg

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