Cauliflower Fried Rice Healthy and Quick Recipe

ByAisha
- 1 medium head of cauliflower - 1 medium onion - 2 cloves garlic - 1 tablespoon fresh ginger - 1 cup mixed vegetables (carrots, peas, bell peppers) - 2 large eggs - 2 tablespoons soy sauce - 2 tablespoons sesame oil - Salt and black pepper to taste - Optional: 1 teaspoon chili flakes - Optional garnishes: green onions, sesame seeds The first ingredient is cauliflower. It gives the dish a great texture. You will need one medium head. Grate or pulse it until it looks like rice. This is key for your fried rice. Next, you need aromatics. Use one medium onion, two cloves of garlic, and one tablespoon of fresh ginger. These will add tons of flavor. Dice the onion and mince the garlic and ginger finely. For the mixed vegetables, aim for one cup. You can use carrots, peas, and bell peppers. Chop them into small pieces. Frozen veggies work well too. You will also need two large eggs. Beat them lightly in a bowl. They will add richness and protein to the dish. Seasonings are important. Use two tablespoons of soy sauce. If you want a healthier option, use coconut aminos. Add salt and black pepper to taste. For some heat, add one teaspoon of chili flakes. Lastly, you can garnish your dish. Use sliced green onions and sesame seeds for a nice touch. This makes your dish look even better! {{ingredient_image_2}} To start, take a medium head of cauliflower. Remove the leaves and core. Cut it into smaller florets. Now, place these florets in a food processor. Pulse them until they look like rice grains. This step gives you about 4 cups of cauliflower rice. It’s a simple way to make a healthy base for your dish. Next, grab a large skillet or wok. Heat 2 tablespoons of sesame oil over medium heat. Once the oil shimmers, add the finely diced onion and minced garlic. Sauté these for about 2 to 3 minutes. You want the onion to be soft and clear. Stir often to avoid burning the garlic. Now, it's time to add flavor. Toss in 1 cup of mixed vegetables. This could be carrots, peas, or bell peppers. Keep sautéing for another 3 to 4 minutes. Let them soften and blend with the onion and garlic. Then, push the veggie mix to one side of the skillet. Pour 2 beaten eggs into the empty space. Scramble the eggs gently for about 1 to 2 minutes. Cook them until they are fully set. Mix the cauliflower rice into your skillet. Stir everything together well. Cook for about 5 to 7 minutes. You want the cauliflower to be tender but not mushy. Stir occasionally to ensure even cooking. Now, let’s season it up! Pour in 2 tablespoons of soy sauce. You can use coconut aminos for a healthier choice. Add in the grated ginger, salt, black pepper, and chili flakes if you want heat. Stir well to coat all the ingredients with flavor. Adjust the taste to your liking. Finally, toss in the sliced green onions. Let them cook for another 1 to 2 minutes. This will make them soft but still fresh. Taste the dish one last time and adjust the seasoning if needed. Now, you're ready to serve your vibrant cauliflower fried rice! To avoid mushiness, you must manage your cooking time carefully. Cauliflower rice cooks quickly. If you overcook it, you’ll end up with a soggy mess. When you add it to the skillet, aim for 5-7 minutes of cooking. Stir often, but don’t let it sit too long. The best way to grate cauliflower is with a food processor. It saves time and ensures even pieces. If you don’t have a food processor, you can use a box grater. Just be careful and watch your fingers! Balancing seasonings can make or break your dish. Start with soy sauce, ginger, and garlic. Taste along the way. Adjust salt and pepper as needed. If you love spice, consider adding chili flakes. They give the fried rice a nice kick. Just sprinkle a little at first, then add more if you want more heat. I recommend using a large skillet or a wok. A wide surface helps the cauliflower rice cook evenly. Heat the skillet well before adding any ingredients. This prevents sticking and helps with browning. Cooking times vary for different vegetables. For soft veggies like peas, add them early. For crunchier ones like bell peppers, add them later in the cooking process. This way, all ingredients maintain their texture and taste. Pro Tips Choose Fresh Cauliflower: Select a cauliflower head that is firm and free from dark spots to ensure maximum freshness and flavor in your fried rice. Properly Pulse Cauliflower: Be careful not to over-process the cauliflower in the food processor; it should resemble rice grains, not puree, to maintain the right texture. Customize Vegetables: Feel free to incorporate your favorite vegetables or whatever you have on hand; zucchini, broccoli, or corn can also work wonderfully. Control Heat Level: Adjust the amount of chili flakes according to your spice preference, or omit them altogether for a milder version. {{image_4}} You can add protein to your cauliflower fried rice for extra flavor and nutrition. Options include chicken, shrimp, or tofu. - Chicken: Use cooked, shredded chicken. Add it after cooking the vegetables. Stir it in well. - Shrimp: Use peeled shrimp. Cook them in the skillet for 2-3 minutes before adding the eggs. - Tofu: Choose firm tofu. Dice and cook it until golden before mixing it with the vegetables. Adding any of these proteins makes your dish hearty and satisfying. Switching up the veggies keeps your fried rice fresh and exciting. Use seasonal vegetables for the best taste. - Seasonal choices: Consider zucchini, asparagus, or bell peppers. These add color and crunch. - Substitutes: If you don't have mixed veggies, try corn or broccoli. Both work well and taste great. These alternatives help you customize your meal to what you have on hand. You can take cauliflower fried rice in many directions. Here are a few ideas for flavors. - Asian-inspired add-ins: Add bok choy or shiitake mushrooms for a bold twist. A splash of rice vinegar can brighten the dish. - Fusion ideas: Mix in taco seasoning and black beans for a Mexican flair. Top with avocado for added creaminess. These variations provide fun ways to keep your meals interesting and tasty. To keep your cauliflower fried rice fresh, refrigerate it right away. Place it in an airtight container. This helps it stay crisp and tasty. Aim to eat your leftovers within 3 to 4 days for the best flavor. When it comes to reheating, you have a few options. The microwave is quick, but it may make the rice soggy. Instead, I suggest using a skillet. Heat a little oil over medium heat, then add the rice. Stir it often until it's hot. This keeps it crispy and delicious. If you want to save some for later, freezing works well. Let the fried rice cool completely. Then, transfer it to a freezer-safe bag. Squeeze out the air and seal it tightly. This will keep it fresh for up to three months. When you're ready to eat, thaw it overnight in the fridge. Reheat it in a skillet to bring back the texture. Enjoy your tasty meal anytime! Cauliflower fried rice is a healthy, low-carb take on traditional fried rice. Instead of rice, we use grated cauliflower. This dish is packed with vitamins and minerals. Cauliflower is high in fiber and low in calories, making it great for weight loss. The colorful veggies add more nutrients. You can tailor the flavors with spices and sauces, making each batch unique. Cauliflower fried rice can last up to four days in the fridge. Store it in an airtight container. This helps keep it fresh and prevents any odors from other foods. Always let it cool before sealing. If you want it to last longer, consider freezing it. Yes, you can make cauliflower fried rice ahead of time. It's perfect for meal prep. Cook a big batch on the weekend and store it in the fridge. Portion it out for easy lunches. Just reheat when you’re ready to eat. This saves time during busy weekdays. Yes, cauliflower fried rice is naturally gluten-free. However, check your soy sauce. Regular soy sauce contains gluten. You can use coconut aminos instead. It has a similar flavor and is gluten-free. This allows everyone to enjoy the dish, even those with gluten sensitivities. Yes, you can easily make cauliflower fried rice vegan. Simply leave out the eggs. Instead, add tofu or chickpeas for protein. You can also use nutritional yeast for a cheesy flavor. This way, you keep the dish hearty and satisfying without animal products. Cauliflower fried rice is a healthy and tasty dish that anyone can make. We covered all the essential steps, from prepping the cauliflower to incorporating delicious seasonings. With tips for perfect texture and flavor, you'll enjoy every bite. You also have options to customize your dish with proteins and seasonal veggies. Remember, storing and reheating leftovers properly ensures your meal stays fresh and delicious. Try this dish and get creative with your own variations. It’s a fun way to enjoy healthy eating!

WANT TO SAVE THIS RECIPE?

Looking for a healthy meal that cooks up quickly? Cauliflower Fried Rice is your answer! This recipe is packed with nutrients and flavor, making it a perfect choice for lunch or dinner. I’ll guide you through easy steps and share tips to avoid common mistakes. Let’s turn simple ingredients into a delicious dish that satisfies both your taste buds and your health goals. Ready to get started?

Why I Love This Recipe

  1. Healthy Alternative: This recipe uses cauliflower instead of traditional rice, making it a low-carb and nutrient-rich option.
  2. Quick and Easy:
  3. Customizable: You can easily swap in your favorite vegetables or proteins, making it versatile for any taste preference.
  4. Flavor Packed: The combination of sesame oil, soy sauce, and fresh ginger adds a delicious depth of flavor to the dish.

Ingredients

List of Ingredients

– 1 medium head of cauliflower

– 1 medium onion

– 2 cloves garlic

– 1 tablespoon fresh ginger

– 1 cup mixed vegetables (carrots, peas, bell peppers)

– 2 large eggs

– 2 tablespoons soy sauce

– 2 tablespoons sesame oil

– Salt and black pepper to taste

– Optional: 1 teaspoon chili flakes

– Optional garnishes: green onions, sesame seeds

The first ingredient is cauliflower. It gives the dish a great texture. You will need one medium head. Grate or pulse it until it looks like rice. This is key for your fried rice.

Next, you need aromatics. Use one medium onion, two cloves of garlic, and one tablespoon of fresh ginger. These will add tons of flavor. Dice the onion and mince the garlic and ginger finely.

For the mixed vegetables, aim for one cup. You can use carrots, peas, and bell peppers. Chop them into small pieces. Frozen veggies work well too.

You will also need two large eggs. Beat them lightly in a bowl. They will add richness and protein to the dish.

Seasonings are important. Use two tablespoons of soy sauce. If you want a healthier option, use coconut aminos. Add salt and black pepper to taste. For some heat, add one teaspoon of chili flakes.

Lastly, you can garnish your dish. Use sliced green onions and sesame seeds for a nice touch. This makes your dish look even better!

Step-by-Step Instructions

Preparation of Cauliflower Rice

To start, take a medium head of cauliflower. Remove the leaves and core. Cut it into smaller florets. Now, place these florets in a food processor. Pulse them until they look like rice grains. This step gives you about 4 cups of cauliflower rice. It’s a simple way to make a healthy base for your dish.

Cooking the Aromatics

Next, grab a large skillet or wok. Heat 2 tablespoons of sesame oil over medium heat. Once the oil shimmers, add the finely diced onion and minced garlic. Sauté these for about 2 to 3 minutes. You want the onion to be soft and clear. Stir often to avoid burning the garlic.

Incorporating Vegetables and Eggs

Now, it’s time to add flavor. Toss in 1 cup of mixed vegetables. This could be carrots, peas, or bell peppers. Keep sautéing for another 3 to 4 minutes. Let them soften and blend with the onion and garlic. Then, push the veggie mix to one side of the skillet. Pour 2 beaten eggs into the empty space. Scramble the eggs gently for about 1 to 2 minutes. Cook them until they are fully set.

Combining and Cooking the Cauliflower Rice

Mix the cauliflower rice into your skillet. Stir everything together well. Cook for about 5 to 7 minutes. You want the cauliflower to be tender but not mushy. Stir occasionally to ensure even cooking.

Seasoning the Dish

Now, let’s season it up! Pour in 2 tablespoons of soy sauce. You can use coconut aminos for a healthier choice. Add in the grated ginger, salt, black pepper, and chili flakes if you want heat. Stir well to coat all the ingredients with flavor. Adjust the taste to your liking.

Finishing Touches

Finally, toss in the sliced green onions. Let them cook for another 1 to 2 minutes. This will make them soft but still fresh. Taste the dish one last time and adjust the seasoning if needed. Now, you’re ready to serve your vibrant cauliflower fried rice!

Tips & Tricks

Perfecting the Cauliflower Rice

To avoid mushiness, you must manage your cooking time carefully. Cauliflower rice cooks quickly. If you overcook it, you’ll end up with a soggy mess. When you add it to the skillet, aim for 5-7 minutes of cooking. Stir often, but don’t let it sit too long.

The best way to grate cauliflower is with a food processor. It saves time and ensures even pieces. If you don’t have a food processor, you can use a box grater. Just be careful and watch your fingers!

Managing Flavors

Balancing seasonings can make or break your dish. Start with soy sauce, ginger, and garlic. Taste along the way. Adjust salt and pepper as needed. If you love spice, consider adding chili flakes. They give the fried rice a nice kick. Just sprinkle a little at first, then add more if you want more heat.

Cooking Techniques

I recommend using a large skillet or a wok. A wide surface helps the cauliflower rice cook evenly. Heat the skillet well before adding any ingredients. This prevents sticking and helps with browning.

Cooking times vary for different vegetables. For soft veggies like peas, add them early. For crunchier ones like bell peppers, add them later in the cooking process. This way, all ingredients maintain their texture and taste.

Pro Tips

  1. Choose Fresh Cauliflower: Select a cauliflower head that is firm and free from dark spots to ensure maximum freshness and flavor in your fried rice.
  2. Properly Pulse Cauliflower: Be careful not to over-process the cauliflower in the food processor; it should resemble rice grains, not puree, to maintain the right texture.
  3. Customize Vegetables: Feel free to incorporate your favorite vegetables or whatever you have on hand; zucchini, broccoli, or corn can also work wonderfully.
  4. Control Heat Level: Adjust the amount of chili flakes according to your spice preference, or omit them altogether for a milder version.

Variations

Protein Additions

You can add protein to your cauliflower fried rice for extra flavor and nutrition. Options include chicken, shrimp, or tofu.

– Chicken: Use cooked, shredded chicken. Add it after cooking the vegetables. Stir it in well.

– Shrimp: Use peeled shrimp. Cook them in the skillet for 2-3 minutes before adding the eggs.

– Tofu: Choose firm tofu. Dice and cook it until golden before mixing it with the vegetables.

Adding any of these proteins makes your dish hearty and satisfying.

Vegetable Alternatives

Switching up the veggies keeps your fried rice fresh and exciting. Use seasonal vegetables for the best taste.

– Seasonal choices: Consider zucchini, asparagus, or bell peppers. These add color and crunch.

– Substitutes: If you don’t have mixed veggies, try corn or broccoli. Both work well and taste great.

These alternatives help you customize your meal to what you have on hand.

Different Cuisine Inspirations

You can take cauliflower fried rice in many directions. Here are a few ideas for flavors.

– Asian-inspired add-ins: Add bok choy or shiitake mushrooms for a bold twist. A splash of rice vinegar can brighten the dish.

– Fusion ideas: Mix in taco seasoning and black beans for a Mexican flair. Top with avocado for added creaminess.

These variations provide fun ways to keep your meals interesting and tasty.

Storage Info

Storing Leftovers

To keep your cauliflower fried rice fresh, refrigerate it right away. Place it in an airtight container. This helps it stay crisp and tasty. Aim to eat your leftovers within 3 to 4 days for the best flavor.

Reheating Techniques

When it comes to reheating, you have a few options. The microwave is quick, but it may make the rice soggy. Instead, I suggest using a skillet. Heat a little oil over medium heat, then add the rice. Stir it often until it’s hot. This keeps it crispy and delicious.

Freezing Cauliflower Fried Rice

If you want to save some for later, freezing works well. Let the fried rice cool completely. Then, transfer it to a freezer-safe bag. Squeeze out the air and seal it tightly. This will keep it fresh for up to three months.

When you’re ready to eat, thaw it overnight in the fridge. Reheat it in a skillet to bring back the texture. Enjoy your tasty meal anytime!

FAQs

What is Cauliflower Fried Rice?

Cauliflower fried rice is a healthy, low-carb take on traditional fried rice. Instead of rice, we use grated cauliflower. This dish is packed with vitamins and minerals. Cauliflower is high in fiber and low in calories, making it great for weight loss. The colorful veggies add more nutrients. You can tailor the flavors with spices and sauces, making each batch unique.

How long does cauliflower fried rice last in the fridge?

Cauliflower fried rice can last up to four days in the fridge. Store it in an airtight container. This helps keep it fresh and prevents any odors from other foods. Always let it cool before sealing. If you want it to last longer, consider freezing it.

Can I make cauliflower fried rice ahead of time?

Yes, you can make cauliflower fried rice ahead of time. It’s perfect for meal prep. Cook a big batch on the weekend and store it in the fridge. Portion it out for easy lunches. Just reheat when you’re ready to eat. This saves time during busy weekdays.

Is cauliflower fried rice gluten-free?

Yes, cauliflower fried rice is naturally gluten-free. However, check your soy sauce. Regular soy sauce contains gluten. You can use coconut aminos instead. It has a similar flavor and is gluten-free. This allows everyone to enjoy the dish, even those with gluten sensitivities.

Can this dish be made vegan?

Yes, you can easily make cauliflower fried rice vegan. Simply leave out the eggs. Instead, add tofu or chickpeas for protein. You can also use nutritional yeast for a cheesy flavor. This way, you keep the dish hearty and satisfying without animal products.

Cauliflower fried rice is a healthy and tasty dish that anyone can make. We covered all the essential steps, from prepping the cauliflower to incorporating delicious seasonings. With tips for perfect texture and flavor, you’ll enjoy every bite. You also have options to customize your dish with proteins and seasonal veggies. Remember, storing and reheating leftovers properly ensures your meal stays fresh and delicious. Try this dish and get creative with your own variations. It’s a fun way to enjoy healthy eatin

- 1 medium head of cauliflower - 1 medium onion - 2 cloves garlic - 1 tablespoon fresh ginger - 1 cup mixed vegetables (carrots, peas, bell peppers) - 2 large eggs - 2 tablespoons soy sauce - 2 tablespoons sesame oil - Salt and black pepper to taste - Optional: 1 teaspoon chili flakes - Optional garnishes: green onions, sesame seeds The first ingredient is cauliflower. It gives the dish a great texture. You will need one medium head. Grate or pulse it until it looks like rice. This is key for your fried rice. Next, you need aromatics. Use one medium onion, two cloves of garlic, and one tablespoon of fresh ginger. These will add tons of flavor. Dice the onion and mince the garlic and ginger finely. For the mixed vegetables, aim for one cup. You can use carrots, peas, and bell peppers. Chop them into small pieces. Frozen veggies work well too. You will also need two large eggs. Beat them lightly in a bowl. They will add richness and protein to the dish. Seasonings are important. Use two tablespoons of soy sauce. If you want a healthier option, use coconut aminos. Add salt and black pepper to taste. For some heat, add one teaspoon of chili flakes. Lastly, you can garnish your dish. Use sliced green onions and sesame seeds for a nice touch. This makes your dish look even better! {{ingredient_image_2}} To start, take a medium head of cauliflower. Remove the leaves and core. Cut it into smaller florets. Now, place these florets in a food processor. Pulse them until they look like rice grains. This step gives you about 4 cups of cauliflower rice. It’s a simple way to make a healthy base for your dish. Next, grab a large skillet or wok. Heat 2 tablespoons of sesame oil over medium heat. Once the oil shimmers, add the finely diced onion and minced garlic. Sauté these for about 2 to 3 minutes. You want the onion to be soft and clear. Stir often to avoid burning the garlic. Now, it's time to add flavor. Toss in 1 cup of mixed vegetables. This could be carrots, peas, or bell peppers. Keep sautéing for another 3 to 4 minutes. Let them soften and blend with the onion and garlic. Then, push the veggie mix to one side of the skillet. Pour 2 beaten eggs into the empty space. Scramble the eggs gently for about 1 to 2 minutes. Cook them until they are fully set. Mix the cauliflower rice into your skillet. Stir everything together well. Cook for about 5 to 7 minutes. You want the cauliflower to be tender but not mushy. Stir occasionally to ensure even cooking. Now, let’s season it up! Pour in 2 tablespoons of soy sauce. You can use coconut aminos for a healthier choice. Add in the grated ginger, salt, black pepper, and chili flakes if you want heat. Stir well to coat all the ingredients with flavor. Adjust the taste to your liking. Finally, toss in the sliced green onions. Let them cook for another 1 to 2 minutes. This will make them soft but still fresh. Taste the dish one last time and adjust the seasoning if needed. Now, you're ready to serve your vibrant cauliflower fried rice! To avoid mushiness, you must manage your cooking time carefully. Cauliflower rice cooks quickly. If you overcook it, you’ll end up with a soggy mess. When you add it to the skillet, aim for 5-7 minutes of cooking. Stir often, but don’t let it sit too long. The best way to grate cauliflower is with a food processor. It saves time and ensures even pieces. If you don’t have a food processor, you can use a box grater. Just be careful and watch your fingers! Balancing seasonings can make or break your dish. Start with soy sauce, ginger, and garlic. Taste along the way. Adjust salt and pepper as needed. If you love spice, consider adding chili flakes. They give the fried rice a nice kick. Just sprinkle a little at first, then add more if you want more heat. I recommend using a large skillet or a wok. A wide surface helps the cauliflower rice cook evenly. Heat the skillet well before adding any ingredients. This prevents sticking and helps with browning. Cooking times vary for different vegetables. For soft veggies like peas, add them early. For crunchier ones like bell peppers, add them later in the cooking process. This way, all ingredients maintain their texture and taste. Pro Tips Choose Fresh Cauliflower: Select a cauliflower head that is firm and free from dark spots to ensure maximum freshness and flavor in your fried rice. Properly Pulse Cauliflower: Be careful not to over-process the cauliflower in the food processor; it should resemble rice grains, not puree, to maintain the right texture. Customize Vegetables: Feel free to incorporate your favorite vegetables or whatever you have on hand; zucchini, broccoli, or corn can also work wonderfully. Control Heat Level: Adjust the amount of chili flakes according to your spice preference, or omit them altogether for a milder version. {{image_4}} You can add protein to your cauliflower fried rice for extra flavor and nutrition. Options include chicken, shrimp, or tofu. - Chicken: Use cooked, shredded chicken. Add it after cooking the vegetables. Stir it in well. - Shrimp: Use peeled shrimp. Cook them in the skillet for 2-3 minutes before adding the eggs. - Tofu: Choose firm tofu. Dice and cook it until golden before mixing it with the vegetables. Adding any of these proteins makes your dish hearty and satisfying. Switching up the veggies keeps your fried rice fresh and exciting. Use seasonal vegetables for the best taste. - Seasonal choices: Consider zucchini, asparagus, or bell peppers. These add color and crunch. - Substitutes: If you don't have mixed veggies, try corn or broccoli. Both work well and taste great. These alternatives help you customize your meal to what you have on hand. You can take cauliflower fried rice in many directions. Here are a few ideas for flavors. - Asian-inspired add-ins: Add bok choy or shiitake mushrooms for a bold twist. A splash of rice vinegar can brighten the dish. - Fusion ideas: Mix in taco seasoning and black beans for a Mexican flair. Top with avocado for added creaminess. These variations provide fun ways to keep your meals interesting and tasty. To keep your cauliflower fried rice fresh, refrigerate it right away. Place it in an airtight container. This helps it stay crisp and tasty. Aim to eat your leftovers within 3 to 4 days for the best flavor. When it comes to reheating, you have a few options. The microwave is quick, but it may make the rice soggy. Instead, I suggest using a skillet. Heat a little oil over medium heat, then add the rice. Stir it often until it's hot. This keeps it crispy and delicious. If you want to save some for later, freezing works well. Let the fried rice cool completely. Then, transfer it to a freezer-safe bag. Squeeze out the air and seal it tightly. This will keep it fresh for up to three months. When you're ready to eat, thaw it overnight in the fridge. Reheat it in a skillet to bring back the texture. Enjoy your tasty meal anytime! Cauliflower fried rice is a healthy, low-carb take on traditional fried rice. Instead of rice, we use grated cauliflower. This dish is packed with vitamins and minerals. Cauliflower is high in fiber and low in calories, making it great for weight loss. The colorful veggies add more nutrients. You can tailor the flavors with spices and sauces, making each batch unique. Cauliflower fried rice can last up to four days in the fridge. Store it in an airtight container. This helps keep it fresh and prevents any odors from other foods. Always let it cool before sealing. If you want it to last longer, consider freezing it. Yes, you can make cauliflower fried rice ahead of time. It's perfect for meal prep. Cook a big batch on the weekend and store it in the fridge. Portion it out for easy lunches. Just reheat when you’re ready to eat. This saves time during busy weekdays. Yes, cauliflower fried rice is naturally gluten-free. However, check your soy sauce. Regular soy sauce contains gluten. You can use coconut aminos instead. It has a similar flavor and is gluten-free. This allows everyone to enjoy the dish, even those with gluten sensitivities. Yes, you can easily make cauliflower fried rice vegan. Simply leave out the eggs. Instead, add tofu or chickpeas for protein. You can also use nutritional yeast for a cheesy flavor. This way, you keep the dish hearty and satisfying without animal products. Cauliflower fried rice is a healthy and tasty dish that anyone can make. We covered all the essential steps, from prepping the cauliflower to incorporating delicious seasonings. With tips for perfect texture and flavor, you'll enjoy every bite. You also have options to customize your dish with proteins and seasonal veggies. Remember, storing and reheating leftovers properly ensures your meal stays fresh and delicious. Try this dish and get creative with your own variations. It’s a fun way to enjoy healthy eating!

Crispy Cauliflower Fried Rice

A healthy and delicious alternative to traditional fried rice using cauliflower.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Course Main Course
Cuisine Asian
Servings 4
Calories 150 kcal

Ingredients
  

  • 1 medium head cauliflower, grated or pulsed into rice-sized pieces
  • 2 tablespoons sesame oil
  • 1 medium onion, finely diced
  • 2 cloves garlic, minced
  • 1 cup mixed vegetables (such as finely diced carrots, peas, and bell peppers)
  • 2 large eggs, lightly beaten
  • 3 stalks green onions, thinly sliced
  • 2 tablespoons soy sauce (or coconut aminos)
  • 1 tablespoon fresh ginger, grated
  • to taste salt and black pepper
  • 1 teaspoon chili flakes (optional)

Instructions
 

  • Prepare the Cauliflower: Begin by removing the leaves and core from the cauliflower head. Break it into smaller florets, then place them into a food processor. Pulse until the cauliflower resembles grains of rice. This should yield about 4 cups of cauliflower rice. Set aside for later use.
  • Cook the Aromatics: In a large skillet or wok, heat the sesame oil over medium heat. Once the oil is shimmering, add the diced onion and minced garlic. Sauté for about 2-3 minutes, or until the onion becomes soft and translucent, stirring frequently to prevent burning.
  • Add Mixed Vegetables: Incorporate the mixed vegetables into the skillet. Continue to sauté for an additional 3-4 minutes, allowing the vegetables to soften and meld with the aromatic base.
  • Scramble the Eggs: Create a space in the skillet by pushing the vegetable mixture to one side. Pour the beaten eggs into the empty side and gently stir until they begin to set, cooking for about 1-2 minutes until fully scrambled and cooked through.
  • Combine Cauliflower Rice: Add the prepared cauliflower rice to the skillet, mixing everything together to ensure even distribution. Cook for 5-7 minutes, stirring occasionally, until the cauliflower is tender but still has a bit of texture. Avoid overcooking to prevent it from becoming mushy.
  • Season: Pour in the soy sauce and add the grated ginger along with salt, pepper, and chili flakes if you're opting for heat. Stir well to ensure all ingredients are coated with the seasoning and flavors are well combined.
  • Finish with Green Onions: Toss in the sliced green onions, allowing them to cook for an additional 1-2 minutes, just to soften slightly. Taste the mixture and adjust seasoning if needed before removing from heat.
  • Serve: Serve your vibrant cauliflower fried rice hot, either in bowls or on plates. For an appealing presentation, consider garnishing with an extra sprinkle of sliced green onion or sesame seeds.

Notes

For a healthier option, substitute soy sauce with coconut aminos.
Keyword cauliflower, fried rice, healthy, vegetarian

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