Cauliflower Fried “Rice”: A Low-Carb Comfort Classic

Looking to enjoy the comforting flavors of fried rice without the extra carbs? Cauliflower fried “rice” is your perfect solution. This healthy alternative swaps out traditional rice for finely chopped cauliflower, creating a light, flavorful, and nutrient-dense dish that satisfies cravings without guilt.

Whether you’re keto, paleo, gluten-free, or simply trying to eat more vegetables, this versatile recipe fits the bill and can be customized to suit your taste buds.

Why Choose Cauliflower Fried Rice?

Cauliflower is a low-carb, high-fiber vegetable packed with antioxidants, vitamin C, and B vitamins. When grated or pulsed in a food processor, it takes on a rice-like texture, making it the ideal base for your favorite fried rice flavors.

Here are a few reasons to love this dish:

• 🌿 Gluten-free & grain-free
  
• 🕒 Quick to prepare (under 30 minutes!)
  
• 🍳 Perfect for meal prep or a quick dinner
  
• 🌈 Easily customizable with proteins and veggies
  

Ingredients

Here’s what you’ll need for a classic cauliflower fried “rice”:

• 1 medium head of cauliflower (or 4 cups riced cauliflower)
  
• 2 tablespoons sesame oil (or olive oil)
  
• 3 garlic cloves, minced
  
• 1 small onion, diced
  
• 1 cup mixed vegetables (peas, carrots, bell peppers)
  
• 2 eggs, lightly beaten
  
• 2–3 tablespoons low-sodium soy sauce (or tamari/coconut aminos for gluten-free)
  
• Salt and pepper, to taste
  
• Green onions and sesame seeds (optional garnish)
  

Optional Add-ins:

• Cooked shrimp, chicken, or tofu
  
• Fresh ginger
  
• Sriracha or chili flakes for heat
  

Instructions

1. 🌾 Rice the cauliflower:
   
   • Wash and dry your cauliflower thoroughly. Remove the leaves and core.
     
   • Chop into florets and pulse in a food processor until it resembles rice. Alternatively, use a box grater.
     

1. 🔥 Sauté aromatics:
   
   • Heat sesame oil in a large skillet or wok over medium-high heat.
     
   • Add minced garlic and diced onion, sautéing until fragrant (about 2 minutes).
     

1. 🥕 Add vegetables:
   
   • Toss in your mixed veggies and cook for 4–5 minutes until tender.
     

1. 🥚 Scramble the eggs:
   
   • Push the veggies to one side of the skillet. Pour in the beaten eggs and scramble them on the other side.
     
   • Once cooked, mix the eggs with the vegetables.
     

1. 🥦 Stir in cauliflower:
   
   • Add the riced cauliflower and soy sauce. Stir well to combine.
     
   • Cook for 5–7 minutes until the cauliflower is tender but not mushy.
     

1. ✨ Finish and serve:
   
   • Taste and adjust seasoning with salt, pepper, or extra soy sauce.
     
   • Garnish with chopped green onions and sesame seeds if desired.
     

Tips for Success

• Dry your cauliflower: Moisture can make your dish soggy. Use a clean kitchen towel to pat dry after ricing.
  
• Don’t overcook: Cauliflower should be tender but still have a slight bite.
  
• Use a large skillet: A wider surface allows for even cooking and less moisture buildup.
  
• Make it a meal: Add cooked chicken, shrimp, or tofu for a protein boost.
  

FAQs About Cauliflower Fried “Rice”

Q: Can I use frozen riced cauliflower?

Yes! Frozen riced cauliflower works well. Just be sure to thaw and squeeze out excess moisture before cooking to avoid sogginess.

Q: How long does cauliflower fried rice last in the fridge?

It will keep well for up to 4 days in an airtight container. Reheat in a skillet for best texture.

Q: Is cauliflower fried rice keto-friendly?

Absolutely! With its low carb content and high fiber, this dish is perfect for ketogenic and low-carb diets.

Q: What’s the best way to make it spicy?

Add a dash of sriracha, crushed red pepper flakes, or fresh chopped chili while sautéing the vegetables.

Q: Can I make it vegan?

Yes! Simply omit the eggs or replace them with scrambled tofu or a vegan egg substitute.

Conclusion

Cauliflower fried “rice” is a delicious, nourishing twist on a takeout favorite. It’s quick to make, easy to customize, and suitable for a wide variety of dietary lifestyles. Whether you’re cooking a busy weeknight dinner or preparing meals ahead of time, this wholesome dish delivers on both flavor and nutrition.

Give it a try and let your creativity shine—your taste buds (and your waistline) will thank you!