Fitness / February 10, 2024

Cauliflower Fried Rice

Set regular white rice on ice with this updated version of a classic dish—Cauliflower Fried Rice is the perfect base, with carrots, peas, and other veggies to make it a healthy option for you and your family.

Cauliflower Fried Rice featured image above

Table of Contents

Toggle

Sometimes I feel guilty about having plain white rice. And when you make that a FRIED white rice, my stomach grumbles with disapproval. That’s why this Cauliflower Fried Rice recipe is so useful. It fills in for its carb-heavy cousins easily. It’s a veggie dish, for starters, is naturally low in carbs and gluten-free, and comes with an assortment of vitamins and minerals you wouldn’t find in plain ol’ white rice. I also find it has a taste that makes it more interesting than regular fried rice without overpowering the other ingredients.

I also like that the vegetables included aren’t nailed on. If I’m not feeling the carrots (or, more frequently, if I don’t have any carrots), I can replace them with whichever I have on hand.

And while you can enjoy this cauliflower fried rice as a snack on its own, it pairs well with so many other dishes, like my Mango Curry Steak or Jerk Shrimp Stew. It makes a great base for numerous dishes so don’t be afraid to experiment!

Is Cauliflower Fried Rice Healthy?

This recipe for Cauliflower Fried Rice is an excellent alternative for white rice. It’s low in carbs and is gluten-free. It contains a nice variety of vegetables (aside from the cauliflower, of course!), plus a bit of egg for protein. It’s paleo and Whole30-friendly and can be made keto-friendly by removing the peas, replacing the sugar with a substitute like erythritol or stevia, and use a gluten-free soy sauce.

INGREDIENTS

1 small head cauliflower or 2 cups cauliflower rice
1 large egg, beaten
2 tbsp olive oil
1/4 cup frozen peas
1/2 white onion, diced
1 medium carrot, peeled and diced
2 cloves garlic
2 tbsp soy sauce
1/2 tsp sugar
1 tsp sesame oil
green onions, for garnish
sesame seeds, for garnish

INSTRUCTIONS

Cut

If you’re using fresh cauliflower, cut it into florets and place in a food processor. Pulse until it reaches a rice-like consistency. If you’re using store-bought cauliflower rice, skip this step.

Combine

In a small bowl, combine the soy sauce, sugar, and sesame oil. Set aside.

Scramble

Heat 1 tablespoon of olive oil in a large skillet over MED-HIGH heat. Add the beaten egg and cook for around a minute. Gently scramble with a spatula. Remove from the skillet and set aside.

Stir-Fry

In the same skillet, heat the remaining olive oil. Add the diced onions and carrot. Stir-fry for 2–3 minutes until they start to soften. Stir in the minced garlic and frozen peas. Cook for 1 minute until the garlic is fragrant and the peas are heated through.

Add

Add the cauliflower rice. Stir-fry for 5 minutes, until the cauliflower is tender and browned. Add the soy sauce mixture to the rice. Stir to combine.

Return

Return the cooked egg to the skillet. Combine with the fried cauliflower rice. Transfer the cauliflower fried rice into plates or bowls.

Garnish

Garnish with chopped green onions and a sprinkle of sesame seeds.

DEVOUR!

Tips & Tricks to Making Perfect Cauliflower Fried Rice

Make sure to check my detailed post on how to make cauliflower rice at home, it is full of amazing tips!

Make sure you sufficiently thaw and drain the frozen cauliflower rice; nobody likes it soggy.
Same thing with the peas. You may want to cook them separately and then add them to the rice to ensure they aren’t soggy.
Don’t overcook the rice lest it turn mushy.
Prep your veggies by chopping and dicing ahead of time. There’s a lot of adding and mixing in the instructions; you don’t want to risk overcooking the dish while you’re busy with your chef’s knife.
Careful with the soy sauce; even a few drops too much can ruin the meal.

Cauliflower Fried Rice featured image below

FAQs

why is my rice soggy?

Are you using frozen cauliflower rice? If so, be sure to REALLY squeeze out the moisture as it thaws. Same thing with the frozen peas. In fact, you can cook the peas separately and then remove any moisture before adding them to the cauliflower. For more helpful tips on how to cook rice, take a look at our ginger rice recipe.

is it cheaper to make your own cauliflower rice?

Usually, yes. A head of cauliflower should be cheaper than “pre-diced” cauliflower rice. I guess you’re paying for labor!

can you overcook cauliflower rice?

Yes. If you leave it on the heat too long, the rice will turn mushy. It only needs a few minutes. I advise you to prep all your ingredients so you’re not distracted from cooking.

why does my rice taste bitter?

The bitterness comes from overcooking the rice. There’s more science involved but for the sake of simplicity, just be sure to remove the rice immediately once it’s done.

Serving Suggestions

While this dish already has protein with the inclusion of egg, you can certainly up the amount with some grilled chicken, fish, or pork. Or pair it with some Vegan Cucumber Noodles Mango Summer Rolls. If veggies are your thing, do up a dish of Green Beans or, if you want to steer clear of meat but want some protein, add Crispy Baked Tofu. For those who enjoy meat, try adding our Instant Pot Steak to your meal.

how to prep and store cauliflower fried rice

If you have leftovers, place them in an airtight container and keep it in the fridge where it should last for up to 3 days. I don’t recommend freezing the rice; it will turn to mush when thawed. To reheat, add it to a skillet and cook on LOW until the desired temperature is attained.