Easy & Delicious Cauliflower Fried Rice: Your Ultimate Low-Carb Keto Alternative
Craving the comforting flavors of fried rice but looking for a healthier, low-carb option? Look no further! This **Cauliflower Fried Rice** recipe is a game-changer. It’s a deliciously satisfying and **low-carb alternative** to traditional fried rice, brimming with vibrant vegetables, fluffy scrambled eggs, and rich **Asian-inspired flavor**. What’s truly remarkable is that you won’t even miss the rice! It’s also **keto-friendly** and incredibly simple to whip up, making it an ideal choice for busy weeknights or whenever you need a quick and wholesome meal.
Embracing the Cauliflower Revolution
For quite some time, I was hesitant to jump on the cauliflower bandwagon. It felt like every other recipe online was touting cauliflower as a substitute for something traditional, and honestly, I was skeptical. Could a vegetable truly replicate the textures and flavors of beloved carb-heavy dishes? But with the surging popularity of keto diets and so many friends raving about their cauliflower creations, my curiosity finally got the better of me. And oh, how glad I am that it did!
My culinary journey with cauliflower began with delightful surprises. The Cauliflower “Mashed Potatoes” were incredibly fluffy, creamy, and seasoned just right, making them a fantastic alternative to the real deal. Then came the Cauliflower Pizza Crust, which remarkably held up to my rigorous pizza test – crispy edges and a sturdy base for all my favorite toppings. And if you’re truly open-minded, don’t even get me started on the Cauliflower Smoothie (yes, I know, but it’s surprisingly good!). Each experience solidified my belief in the incredible versatility of this humble vegetable.
Today, I’m thrilled to share one of the simplest and most satisfying low-carb recipe swaps I’ve discovered: this amazing Cauliflower Fried Rice! It’s a testament to how healthy eating can still be incredibly flavorful and enjoyable.
Why Choose Cauliflower Fried Rice?
This dish isn’t just a substitute; it’s a delicious meal in its own right, offering numerous benefits:
- Low Carb & Keto-Friendly: If you’re managing your carb intake or following a ketogenic diet, cauliflower is an excellent alternative to white rice. It significantly reduces the carbohydrate count while still providing a satisfying texture that mimics grains.
- Packed with Nutrients: Cauliflower is a powerhouse of vitamins (C, K, B6), minerals, and fiber. Combined with other vegetables like carrots and peas, and protein from eggs, this dish offers a wealth of essential nutrients, promoting overall health and digestion.
- Quick & Easy Preparation: Unlike traditional fried rice that requires cooking rice ahead of time, this recipe comes together in under 20 minutes from start to finish. There’s no boiling involved, making it a perfect solution for busy weeknights when you need a fast and healthy meal.
- Incredibly Flavorful: Don’t let the “cauliflower” part fool you. The combination of sautéed garlic, onion, carrots, soy sauce, and toasted sesame oil creates an authentic Asian-inspired flavor profile that is both savory and aromatic. The eggs add a lovely richness and additional protein, ensuring a truly satisfying experience.
- Highly Customizable: This recipe serves as a fantastic base for customization. You can easily add your favorite proteins or extra vegetables to make it a complete meal tailored to your preferences.
Key Ingredients for Flavorful Cauliflower Fried Rice
Gathering your ingredients is the first step to a successful dish. Here’s what you’ll need for this quick and flavorful low-carb fried rice:
- ½ head cauliflower: This is the star of our dish, transforming into a rice-like texture that soaks up all the delicious flavors.
- 2 Tbsp olive oil: For sautéing the vegetables and giving the dish a rich base. You can also use avocado oil or any high-heat cooking oil.
- ½ cup chopped onion: Adds a sweet and pungent aromatic foundation to the fried rice.
- 2 cloves garlic, minced: Essential for that classic fried rice aroma and savory depth.
- 2 carrots, diced: Provides sweetness, color, and a pleasant crunch.
- ½ cup frozen peas: Adds pops of vibrant green and a touch of sweetness. No need to thaw!
- 2 large eggs: Scrambled eggs are a signature component of fried rice, adding protein and texture.
- 2 Tbsp soy sauce: The primary seasoning for that umami-rich, savory fried rice flavor. For a gluten-free option, use tamari or coconut aminos.
- ½ tsp toasted sesame oil: A finishing oil that provides an intense, nutty aroma and flavor, crucial for authentic Asian-inspired dishes.
Feel free to adjust these quantities to your taste or dietary needs. For example, if you love garlic, add an extra clove!
Essential Kitchen Tools for Easy Preparation
Having the right tools can make preparing this cauliflower fried rice even quicker and more enjoyable:
- Food processor: Highly recommended for quickly transforming cauliflower florets into “rice.”
- Box grater: A great alternative if you don’t have a food processor; use the large holes to grate the cauliflower.
- Large wok or large non-stick skillet: Essential for stir-frying and ensuring all ingredients cook evenly and develop that perfect fried rice texture.
- Measuring cups and spoons: For accurate ingredient measurements.
Mastering the Cauliflower “Rice”
Making this Cauliflower Fried Rice is arguably even simpler than preparing traditional fried rice, primarily because it skips the step of boiling and cooking rice separately. The first crucial step is transforming your cauliflower into “rice.”
To do this, simply cut your **½ head cauliflower** into manageable florets. Then, you have two main options:
- Food Processor Method: Place the cauliflower florets into your food processor. Pulse several times until the cauliflower breaks down into small, rice-sized granules. Be careful not to over-process, as you’ll end up with a mushy texture rather than distinct “grains.” Work in batches if necessary to avoid overcrowding the processor.
- Box Grater Method: If you don’t have a food processor, a box grater works perfectly. Use the large-hole side to grate the cauliflower florets into rice-like pieces. This method takes a bit more elbow grease but yields excellent results.
Once your cauliflower is “riced,” set it aside. This fresh, unboiled cauliflower is ready to soak up all the delicious flavors of your stir-fry.
Step-by-Step Cooking Guide
Follow these simple steps to create your mouthwatering Cauliflower Fried Rice:
- 1. Build the Flavor Base: In a large wok or deep skillet, heat the **2 Tbsp olive oil** over medium-high heat. Once shimmering, add your **½ cup chopped onion, 2 minced garlic cloves, and 2 diced carrots**. Sauté these aromatics for about 5 minutes, stirring occasionally, until the carrots are slightly tender and the onion and garlic are fragrant and softened. This trio forms the foundational flavor of any good stir-fry.
- 2. Add Cauliflower and Peas: Stir in the **½ cup frozen peas** (no need to thaw them!) and your prepared **cauliflower rice**. Toss everything together to combine, then cover the wok and cook for another 5 minutes. This steaming process helps the cauliflower rice become tender-crisp without getting soggy. You want it cooked through but still with a slight bite.
- 3. Incorporate the Eggs: This is where the magic happens! Push the cauliflower mixture to the sides of the wok, creating an empty space in the middle. Crack your **2 large eggs** directly into this space. Let them cook for a minute or two until the whites are mostly set, then scramble them with your spatula. Once the eggs are fully scrambled, stir them into the rest of the cauliflower mixture, distributing the protein-packed pieces evenly throughout the “rice.”
- 4. Finish with Flavor: Finally, pour in the **2 Tbsp soy sauce** (or tamari/coconut aminos for gluten-free) and drizzle in the **½ tsp toasted sesame oil**. Stir well to ensure all the ingredients are coated with these flavorful liquids. The soy sauce adds salinity and umami, while the toasted sesame oil brings an unmistakable depth and nutty aroma that elevates this simple vegetable dish into stir-fry dreams!
Serve your Cauliflower Fried Rice warm and enjoy immediately!
Tips for the Best Cauliflower Fried Rice
Achieving restaurant-quality cauliflower fried rice at home is easy with a few simple tricks:
- Don’t Overcrowd Your Pan: To get a nice sear on your vegetables and avoid a steamed, soggy texture, make sure your wok or skillet isn’t too full. Cook in batches if necessary.
- High Heat is Key: Stir-frying works best with medium-high to high heat. This helps cook the vegetables quickly and develop a slightly charred flavor.
- Avoid Overcooking Cauliflower: Cauliflower rice cooks much faster than regular rice. You want it tender-crisp, not mushy. About 5-7 minutes covered should be sufficient after adding it to the pan.
- Adjust Seasoning to Taste: Soy sauce levels can vary based on personal preference and the brand. Always taste and adjust before serving. A pinch of white pepper can also enhance the authentic flavor.
- Fresh vs. Frozen Cauliflower Rice: While fresh cauliflower yields the best texture, pre-riced cauliflower (fresh or frozen) from the grocery store can be used for convenience. If using frozen, thaw it first and press out any excess moisture to prevent a watery dish.
Variations and Add-Ins to Customize Your Dish
This cauliflower fried rice recipe is incredibly versatile. Feel free to get creative and customize it with your favorite ingredients:
- Add Protein: Make it a complete meal by adding cooked chicken (diced or shredded), shrimp, beef, or tofu. Simply cook your protein separately and stir it in with the cauliflower rice and peas.
- Extra Vegetables: Enhance the nutritional value and flavor with additional veggies like sliced bell peppers, mushrooms, broccoli florets, bean sprouts, or bamboo shoots. Add them during the initial sauté with the carrots, adjusting cooking times as needed.
- Spice It Up: For a bit of a kick, add a dash of Sriracha or a pinch of red chili flakes along with the soy sauce.
- Garnishes: A sprinkle of chopped green onions, toasted sesame seeds, or fresh cilantro just before serving adds a beautiful finish and extra burst of flavor.
- Keto-Friendly Sauce: Ensure your soy sauce is gluten-free (tamari) or use coconut aminos for strict keto adherence. You can also add a tiny amount of sugar-free sweetener if you like a touch of sweetness.
Frequently Asked Questions (FAQs)
Here are some common questions about making cauliflower fried rice:
- Can I use pre-riced cauliflower? Yes, absolutely! Pre-riced cauliflower, whether fresh or frozen, is a great time-saver. If using frozen, let it thaw completely and squeeze out any excess moisture with a clean kitchen towel to prevent your fried rice from becoming watery.
- Is this recipe gluten-free? The base recipe is largely gluten-free if you ensure your soy sauce is a gluten-free variety, such as tamari, or if you opt for coconut aminos. Always check ingredient labels.
- Can I make it vegan? To make this recipe vegan, simply omit the eggs. You can add extra vegetables or a plant-based protein like pan-fried tofu or tempeh for a hearty meal.
- How long does cauliflower fried rice last in the fridge? Leftovers can be stored in an airtight container in the refrigerator for up to 3-4 days. It makes for excellent meal prep!
- Can I freeze cauliflower fried rice? While you can freeze it, the texture of the cauliflower might become a bit softer upon thawing. It’s best enjoyed fresh, but if you do freeze it, ensure it’s in an airtight container for up to 1 month. Reheat gently on the stovetop or in the microwave.
- What can I serve this with? Cauliflower fried rice is a fantastic side dish to almost any Asian-inspired main course, such as grilled chicken, baked salmon, or stir-fried beef. It can also be a complete light meal on its own, especially with added protein.
More Delicious Cauliflower Recipes:
If you’re now a fellow cauliflower convert, explore these other fantastic recipes that showcase the versatility of this amazing vegetable:
- Cauliflower Risotto
- Mashed Cauliflower
- Cauliflower Copycat Chipotle Rice
- General Tso’s Cauliflower
- Sticky Garlic Cauliflower
- Crockpot Creamy Cauliflower Soup
- Cauliflower Casserole
- Mexican Cauliflower Rice
Cauliflower Fried Rice
IMPORTANT – There are often Frequently Asked Questions within the blog post that you may find helpful. Simply scroll back up to read them!
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Ingredients
- ½ head cauliflower
- 2 Tbsp olive oil
- ½ cup onion chopped
- 2 cloves garlic minced
- 2 carrots diced
- ½ cup frozen peas
- 2 large eggs
- 2 Tbsp soy sauce
- ½ tsp toasted sesame oil
Instructions
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Cut cauliflower into chunks and throw into a food processor. Blitz a few times until “rice” forms. Set aside. (Alternatively, use a box grater on the large holes.)
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In a large wok or deep skillet, heat olive oil over medium-high heat. Add onion, garlic, and carrot, cooking and stirring until the carrot is tender-crisp, about 5 minutes, and aromatics are fragrant.
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Stir in frozen peas and the prepared cauliflower rice. Cover the wok and continue to cook, stirring occasionally, until the cauliflower rice is slightly tender but still has a slight bite, about 5 more minutes. Avoid overcooking to prevent sogginess.
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Create a clear space in the middle of the wok by pushing the cauliflower mixture to the sides. Crack the eggs into the center of this space and cook until they are scrambled to your desired consistency. Then, gently stir the scrambled eggs into the rest of the cauliflower mixture to combine everything evenly.
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Finally, stir in the soy sauce and toasted sesame oil until all ingredients are well coated and fragrant. Taste and adjust seasoning as needed. Serve warm immediately.
Nutrition
The recipes on this blog are tested with a conventional gas oven and gas stovetop. It’s important to note that some ovens, especially as they age, can cook and bake inconsistently. Using an inexpensive oven thermometer can assure you that your oven is truly heating to the proper temperature. If you use a toaster oven or countertop oven, please keep in mind that they may not distribute heat the same as a conventional full sized oven and you may need to adjust your cooking/baking times. In the case of recipes made with a pressure cooker, air fryer, slow cooker, or other appliance, a link to the appliances we use is listed within each respective recipe. For baking recipes where measurements are given by weight, please note that results may not be the same if cups are used instead, and we can’t guarantee success with that method.
This post originally appeared on this blog on Mar 19, 2019.