Cauliflower Fried Rice: A Light & Flavorful Twist on a Classic
Courtsey: Teresa Cutter
Cauliflower Fried Rice is the perfect solution! It’s a quick, flavorful, and satisfying dish that delivers all the classic flavors of traditional fried rice—without the heaviness of regular rice. Especially If you’re craving the comforting taste of fried rice but want a low-carb, nutrient-packed alternative.
Made with grated cauliflower, colorful veggies, and a savory blend of seasonings, this dish is both light and packed with fiber, vitamins, and antioxidants. Whether you’re following a gluten-free, keto, paleo, or simply a clean-eating lifestyle, this meal will keep you feeling energized and nourished.
Why You’ll Love This Cauliflower Fried Rice
- Low-Carb & Keto-Friendly – A great alternative to traditional rice.
- Packed with Nutrients – Loaded with fiber, vitamins, and antioxidants.
- Quick & Easy – Ready in under 20 minutes, perfect for busy days.
- Versatile – Can be made vegan, vegetarian, or protein-packed with add-ins.
Ingredients (Serves 2-3)
Fried Rice:
- 1 medium cauliflower, grated or riced
- 1 tbsp sesame oil or olive oil
- ½ small onion, finely diced
- 2 cloves garlic, minced
- ½ cup carrots, diced
- ½ cup peas or chopped bell pepper
- 2 eggs, lightly beaten (omit for vegan version)
- 2 tbsp soy sauce or tamari
- ½ tsp ground ginger
- ½ tsp black pepper
Garnishing (Optional):
- Chopped green onions
- Sesame seeds
- Crushed peanuts or cashews
How to Make Cauliflower Fried Rice
1. Prep the Cauliflower
- Wash and dry the cauliflower. Cut into chunks and pulse in a food processor until it resembles rice. If using a grater, finely grate the cauliflower.
2. Sauté the Aromatics
- Heat sesame oil in a large pan over medium heat.
- Add onions, garlic, and carrots, then sauté for 3-4 minutes until softened.
3. Cook the Cauliflower & Veggies
- Stir in the riced cauliflower, peas (or bell pepper), ginger, and black pepper.
- Cook for 5-6 minutes, stirring occasionally until tender.
4. Scramble the Eggs & Finish (Skip for Vegan Version)
- Push the mixture to one side of the pan, then pour in the beaten eggs.
- Scramble until fully cooked, then mix with the cauliflower rice.
5. Add Final Touches & Serve
- Stir in soy sauce (or tamari) and mix well.
- Remove from heat and garnish with green onions, sesame seeds, or crushed nuts.
- Serve warm and enjoy!
Tips for the Best Cauliflower Fried Rice
- For Extra Protein: Add grilled chicken, shrimp, or tofu.
- Make It Vegan: Skip the eggs and add extra veggies or chickpeas.
- For More Flavor: A splash of sriracha or chili flakes gives it a spicy kick!
- Avoid Sogginess: Cook the cauliflower just until tender—don’t overcook!
Final Thoughts: A Healthy Take on a Favorite Dish
This Cauliflower Fried Rice is the perfect way to enjoy comfort food while staying light and healthy. It’s incredibly versatile, easy to make, and full of delicious flavors that will keep you coming back for more.
Here’s another cauliflower recipe, Indian Spiced Cauliflower Soup tried this recipe? Let me know in the comments! If you loved it, share it with someone who enjoys healthy, flavorful meals!
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