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- 1 medium head of cauliflower, riced or grated - 1 cup green peas (fresh or frozen) - 1 cup carrots, finely diced - 3 green onions, sliced (white and green parts separated) - 2 cloves garlic, minced - 2 large eggs, beaten - 3 tablespoons low-sodium soy sauce - 1 tablespoon sesame oil - 2 tablespoons vegetable oil - Salt and pepper, to taste To make cauliflower fried rice, the main ingredients are simple yet flavorful. The riced cauliflower serves as the base, replacing traditional rice. The green peas and carrots add color and sweetness. The green onions and garlic bring depth to the dish. - 1 teaspoon ginger, freshly grated - Chopped cilantro for garnish Adding ginger gives the dish a fresh kick. Cilantro makes for a beautiful garnish and adds a bright taste. Feel free to mix and match based on your preferences. Cauliflower fried rice is low in carbs and calories. It’s a great choice for those watching their diet. One serving offers a rich source of vitamins and minerals. It includes fiber from the vegetables, protein from the eggs, and healthy fats from the sesame oil. This dish is perfect for anyone looking to eat healthy while enjoying great flavors. {{ingredient_image_2}} Start by removing the leaves and stem of the cauliflower. Cut it into smaller florets. You can either use a box grater or a food processor to rice the cauliflower. Aim for a texture like rice. Set this aside for later. Heat a large skillet or wok over medium-high heat. Add 1 tablespoon of vegetable oil. Pour in the beaten eggs and scramble them until they are fully cooked. Once done, transfer the eggs to a plate and set aside. In the same skillet, add the remaining tablespoon of vegetable oil. Next, introduce minced garlic and grated ginger if you like. Sauté these for about 30 seconds. Keep an eye on them to avoid burning. Now, add finely diced carrots and green peas to the pan. Stir-fry these for about 3-4 minutes. You want the carrots to be tender but still crisp. Then, stir in the riced cauliflower. Mix everything well and cook for another 5-7 minutes. This lets the cauliflower become tender but still maintain some texture. Pour in low-sodium soy sauce and sesame oil. Stir it all together to coat the mixture evenly. Taste and adjust the seasoning with salt and pepper if needed. Remove the skillet from heat. Gently fold in the scrambled eggs and sliced green onions, mixing until everything is heated through. For a beautiful presentation, transfer the fried rice to a serving platter. You can garnish it with chopped cilantro for extra flavor. If you want, add lime wedges on the side for a zesty touch! To rice cauliflower, start with a clean head. Remove the leaves and stem. Cut it into smaller florets. You can use a box grater or a food processor. If using a food processor, pulse until it looks like rice. Do not over-process; it should not turn mushy. Set your riced cauliflower aside for later. You can change the spice level to fit your taste. For mild flavor, stick with just soy sauce. If you like more spice, add a pinch of chili flakes. Fresh ginger adds a warm kick. Always taste your dish as you cook. Adjust salt and pepper to your liking. Cooking cauliflower rice needs the right method. A large skillet or wok works best. Heat some oil over medium-high heat. Add your riced cauliflower and stir often. Cook for 5-7 minutes until tender but not mushy. This keeps the rice light and fluffy. Overcooking will make it soggy, so watch closely! Pro Tips Use Fresh Cauliflower: Fresh cauliflower will result in a better texture and flavor compared to frozen. Always choose a firm head with tightly packed florets. Customize Your Veggies: Feel free to add any of your favorite vegetables such as bell peppers, corn, or broccoli to enhance the nutritional value and taste. Don’t Overcook the Cauliflower: Aim for a tender yet firm texture. Overcooking can lead to mushy rice, so keep an eye on the cooking time. Garnish for Flavor: Adding fresh cilantro or a squeeze of lime juice just before serving can elevate the dish by adding a fresh burst of flavor. {{image_4}} You can easily make cauliflower fried rice vegetarian. Simply skip the eggs or use a plant-based egg substitute. Add more veggies like bell peppers, zucchini, or mushrooms. This keeps it colorful and tasty. You can also toss in some edamame for protein. Fresh herbs like basil or cilantro can add a nice touch too. Cauliflower is a great fit for low-carb diets. It has fewer carbs than regular rice. To keep it keto-friendly, use low-sodium soy sauce and healthy oils like sesame oil. Avoid sugary sauces or sweet veggies. Focus on green veggies like broccoli or spinach. This helps you stay on track without losing flavor. Want to make your dish heartier? Add protein! Chicken, shrimp, or tofu are great options. For chicken, use cooked, diced meat for great flavor. Shrimp cooks quickly, so add it to the pan when you stir-fry. Tofu gives a nice texture and absorbs flavors well. Just make sure to press it first to remove extra water. This way, your fried rice will be filling and satisfying. To keep your cauliflower fried rice fresh, let it cool first. Place it in an airtight container. Store it in the fridge for up to three days. Make sure to label the container with the date. This way, you will know when to use it. You can freeze leftover fried rice for longer storage. First, let it cool completely. Then, portion it into freezer-safe bags. Squeeze out the air before sealing. This helps prevent freezer burn. It will last up to three months in the freezer. When ready to eat, thaw the rice overnight in the fridge. To reheat, use a pan or microwave. If using a pan, add a splash of water or oil. This keeps the rice from drying out. Heat it over medium heat, stirring often. For the microwave, cover the bowl with a damp paper towel. This traps steam and keeps it moist. Enjoy your easy and tasty meal! Yes, you can use frozen cauliflower. Just thaw it and drain any excess water. This saves time and makes cooking easier. Frozen cauliflower also works well in this dish. The texture might be slightly softer, but it will still taste great. You can mix in many vegetables. Here are some tasty options: - Bell peppers - Zucchini - Broccoli florets - Corn - Mushrooms These veggies add color and crunch. Choose what you like best to make it your own. To boost flavor, use these tips: - Add more garlic or ginger for a punch. - Include soy sauce or tamari for a salty kick. - Try sesame seeds for a nutty crunch. - Fresh herbs like cilantro or basil can brighten the dish. Experimenting with these can make each bite exciting. Yes, cauliflower fried rice is perfect for meal prep. It keeps well in the fridge for up to four days. Just store it in airtight containers. Reheat it quickly in a pan or microwave. This makes for a quick and healthy meal any day of the week. Cauliflower fried rice is simple and versatile. We discussed its key ingredients and how they add flavor. Step-by-step, I showed you how to prepare and cook it perfectly. Tips help you rice cauliflower and adjust spices. We explored variations, like vegetarian and low-carb options. Lastly, proper storage keeps leftovers fresh. Remember, this dish is nutritious and fun to make. Enjoy creating your own unique version!

Cauliflower Fried Rice

A healthy and delicious alternative to traditional fried rice, made with riced cauliflower and packed with vegetables.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Course Main Course
Cuisine Asian
Servings 4
Calories 150 kcal

Ingredients
  

  • 1 medium head cauliflower, riced or grated
  • 1 cup green peas (fresh or frozen)
  • 1 cup carrots, finely diced
  • 3 pieces green onions, sliced (white and green parts separated)
  • 2 cloves garlic, minced
  • 2 large eggs, beaten
  • 3 tablespoons low-sodium soy sauce
  • 1 tablespoon sesame oil
  • 2 tablespoons vegetable oil
  • to taste salt and pepper
  • 1 teaspoon ginger, freshly grated (optional)
  • to taste chopped cilantro for garnish (optional)

Instructions
 

  • Prepare the Cauliflower: Begin by removing the leaves and stem from the cauliflower head. Cut the cauliflower into smaller florets, then either grate with a box grater or pulse in a food processor until it achieves a rice-like consistency. Set aside.
  • Cook the Eggs: In a large skillet or wok, heat 1 tablespoon of vegetable oil over medium-high heat. Add the beaten eggs and scramble them until fully cooked and set. Once done, transfer the scrambled eggs to a plate and set aside.
  • Sauté the Aromatics: In the same skillet, add the remaining tablespoon of vegetable oil. Introduce the minced garlic and grated ginger (if using) to the pan. Sauté for approximately 30 seconds, or until fragrant, ensuring not to burn the garlic.
  • Add the Veggies: Toss in the finely diced carrots and green peas. Stir-fry them for about 3-4 minutes until the carrots are tender yet still crisp, and the peas are warmed through.
  • Incorporate the Cauliflower Rice: Stir in the riced cauliflower, mixing thoroughly with the sautéed vegetables. Cook for an additional 5-7 minutes, stirring frequently, until the cauliflower is tender but retains some texture — avoid overcooking.
  • Season the Mixture: Pour the low-sodium soy sauce and sesame oil over the cauliflower mixture. Stir well to ensure an even coating throughout. Taste the fried rice and adjust seasoning with salt and pepper as desired.
  • Finish with Eggs and Green Onions: Gently fold in the scrambled eggs and the sliced green onions (white parts only), mixing everything together until heated through.
  • Serve: Remove the skillet from heat and transfer the cauliflower fried rice to a serving platter. If desired, garnish with freshly chopped cilantro for added flavor and presentation.

Notes

For a vibrant look, serve the dish in a large bowl and sprinkle additional sliced green onions and cilantro on top for color. You can also add lime wedges on the side for a zesty kick!
Keyword cauliflower, fried rice, healthy, vegetarian