Cauliflower Fried Rice

Cauliflower Fried Rice has become a staple in our household, and for good reason! Initially, I was skeptical, wondering if cauliflower could truly mimic the satisfying texture and flavor of traditional fried rice. However, from the first bite, any doubts vanished. My family, including my picky eaters, absolutely devoured it. They loved the subtly nutty flavor and the light, fluffy texture of the cauliflower rice. It’s a fantastic way to sneak in extra vegetables, and it’s incredibly versatile. We’ve enjoyed it as a quick weeknight dinner, a flavorful side dish with grilled chicken or fish, and even as a healthy lunch option. What I appreciate most is how quick and easy it is to make, especially on busy days. If you’re looking for a healthier, low-carb alternative to classic fried rice that doesn’t compromise on taste, this Cauliflower Fried Rice recipe is a definite winner. It’s become a regular feature on our menu, and I’m excited to share this simple yet delicious recipe with you.

Ingredients

• Cauliflower: The star of the dish! You’ll need one large head of cauliflower, or pre-riced cauliflower for convenience. This vegetable provides the base for our “rice” and is packed with nutrients.
• Eggs: Two large eggs are essential for adding protein and richness to the fried rice. They also help to bind the ingredients together.
• Onion: Half of a medium-sized onion, diced, forms the aromatic base of the dish and adds a savory flavor.
• Garlic: Two cloves of garlic, minced, are crucial for that classic fried rice flavor. Garlic adds a pungent and aromatic element.
• Ginger: One teaspoon of grated fresh ginger enhances the flavor profile with its warm and slightly spicy notes.
• Soy Sauce (or Tamari/Coconut Aminos): Three tablespoons of soy sauce provide the signature salty and umami flavor of fried rice. For gluten-free or soy-free options, tamari or coconut aminos work perfectly.
• Sesame Oil: One tablespoon of sesame oil is key for that authentic fried rice aroma and nutty flavor. A little goes a long way!
• Vegetable Oil (or Coconut Oil): Two tablespoons of vegetable or coconut oil are used for cooking, providing a neutral base and preventing sticking.
• Frozen Peas and Carrots: Half a cup of frozen peas and carrots add sweetness, color, and extra vegetables to the dish.
• Green Onions: Two green onions, thinly sliced, are used as a fresh garnish, adding a mild oniony flavor and visual appeal.
• Optional Protein (Chicken, Shrimp, Tofu): If desired, you can add cooked protein like diced chicken, shrimp, or tofu to make it a more substantial meal. About 1 cup of cooked protein is recommended.
• Optional Red Pepper Flakes: A pinch of red pepper flakes can be added for a touch of heat, if you like a little spice.
• Optional Toasted Sesame Seeds: For extra garnish and nutty flavor, toasted sesame seeds can be sprinkled on top before serving.

Instructions

1. Prepare the Cauliflower Rice: Start by prepping your cauliflower. If you’re using a whole head of cauliflower, wash it thoroughly and remove the outer leaves and core. Cut the cauliflower into florets. There are a few ways to rice cauliflower. The easiest method is using a food processor. Pulse the cauliflower florets in a food processor until they resemble rice grains. Be careful not to over-process, or you’ll end up with cauliflower puree. Alternatively, you can use a box grater, grating the florets on the large holes. If you’re using pre-riced cauliflower, simply open the package and you’re ready to go! Place the cauliflower rice in a microwave-safe bowl with a couple of tablespoons of water. Microwave on high for 3-5 minutes, or until slightly softened but not mushy. This step helps to pre-cook the cauliflower and remove excess moisture, preventing soggy fried rice. Once microwaved, drain any excess water and set aside.
2. Scramble the Eggs: In a small bowl, lightly whisk the eggs with a pinch of salt and pepper. Heat a teaspoon of vegetable oil in a large skillet or wok over medium-high heat. Pour in the whisked eggs and cook, stirring occasionally, until they are scrambled and cooked through but still slightly soft. Remove the scrambled eggs from the skillet and set aside. Don’t overcook the eggs at this stage, as they will be added back into the dish later.
3. Sauté Aromatics: Add the remaining vegetable oil (or coconut oil) to the same skillet or wok. Heat over medium heat. Add the diced onion and sauté for 2-3 minutes, until softened and translucent. Next, add the minced garlic and grated ginger to the skillet. Sauté for another minute, until fragrant. Be careful not to burn the garlic, as it can become bitter. The aromatics are the foundation of the flavor, so take your time to sauté them properly.
4. Stir-Fry Cauliflower Rice: Add the prepared cauliflower rice to the skillet with the sautéed aromatics. Stir-fry for 5-7 minutes, breaking up any clumps and allowing the cauliflower rice to slightly dry out and get a bit toasted. This step is crucial for achieving the right texture for your cauliflower fried rice. You want to cook off any remaining moisture and get a slight char for that authentic fried rice taste.
5. Add Vegetables and Protein (Optional): Add the frozen peas and carrots to the skillet with the cauliflower rice. Stir-fry for another 2-3 minutes, until the peas and carrots are heated through and tender-crisp. If you are adding cooked protein like chicken, shrimp, or tofu, add it to the skillet at this stage as well. Stir everything together to combine and heat through.
6. Season and Finish: Pour the soy sauce (or tamari/coconut aminos) and sesame oil over the cauliflower fried rice. Stir well to evenly coat all the ingredients with the sauce. Add the scrambled eggs back to the skillet and gently fold them into the fried rice. Taste and adjust seasoning as needed. You may want to add a little more soy sauce for saltiness, or a pinch of red pepper flakes for heat.
7. Garnish and Serve: Remove the cauliflower fried rice from the heat. Stir in most of the sliced green onions, reserving some for garnish. Transfer the cauliflower fried rice to serving bowls or plates. Garnish with the remaining sliced green onions and optional toasted sesame seeds. Serve immediately and enjoy!

Nutrition Facts

(Per serving, approximate values, may vary based on specific ingredients and portion sizes)

• Serving Size: Approximately 1 cup
• Calories: Around 150-200 calories per serving. Cauliflower fried rice is significantly lower in calories than traditional rice-based fried rice, making it a great option for weight management.
• Carbohydrates: Approximately 10-15 grams of carbohydrates per serving. Much lower in carbs than traditional fried rice, making it suitable for low-carb diets.
• Fiber: Around 3-5 grams of fiber per serving. Cauliflower is a good source of dietary fiber, which aids in digestion and promotes satiety.
• Protein: Approximately 8-10 grams of protein per serving (without added protein). Eggs and optional added protein sources contribute to the protein content, which is essential for muscle building and overall health.
• Fat: Around 8-12 grams of fat per serving. Primarily healthy fats from sesame oil and cooking oil.

Disclaimer: Nutritional information is an estimate and should be considered as a general guideline. Actual values may vary based on specific ingredients, brands, and portion sizes. For precise nutritional information, calculate based on the specific ingredients used.

Preparation Time

• Prep Time: 15-20 minutes. This includes washing and ricing the cauliflower (if using a whole head), chopping vegetables, and prepping other ingredients. Using pre-riced cauliflower significantly reduces prep time.
• Cook Time: 15-20 minutes. This involves cooking the eggs, sautéing aromatics, stir-frying the cauliflower rice and vegetables, and finishing the dish.
• Total Time: 30-40 minutes. From start to finish, you can have a delicious and healthy Cauliflower Fried Rice on the table in under 40 minutes, making it a perfect weeknight meal option. For even quicker preparation, utilize pre-chopped vegetables and pre-cooked protein.

How to Serve

Cauliflower Fried Rice is incredibly versatile and can be served in a variety of ways:

• As a Side Dish:
  • Serve alongside grilled or baked chicken, fish, or tofu for a complete and balanced meal.
  • Pair it with Asian-inspired dishes like stir-fries, teriyaki chicken, or Kung Pao chicken.
  • It complements roasted vegetables and adds a flavorful and healthy element to any dinner plate.
• As a Light Meal:
  • Enjoy a bowl of Cauliflower Fried Rice as a light and satisfying lunch or dinner.
  • Add extra protein like edamame, chickpeas, or lentils for a vegetarian or vegan protein boost.
  • Top with a fried egg for added protein and richness for a simple and quick meal.
• In Lettuce Wraps:
  • Spoon Cauliflower Fried Rice into crisp lettuce cups (like butter lettuce or romaine lettuce) for a refreshing and low-carb appetizer or light meal.
  • Add a drizzle of sriracha or chili garlic sauce for extra flavor and spice in your lettuce wraps.
• Meal Prep:
  • Cauliflower Fried Rice is excellent for meal prepping. Prepare a large batch and portion it out for lunches or quick dinners throughout the week.
  • Store in airtight containers in the refrigerator for up to 3-4 days. Reheat in the microwave or skillet.
• Customize it!
  • Get creative with additions! Stir in different vegetables like bell peppers, mushrooms, broccoli, or snap peas.
  • Experiment with different protein sources like pork, beef, or plant-based meat alternatives.
  • Add different sauces like hoisin sauce, oyster sauce, or sriracha for varied flavor profiles.

Additional Tips for Perfect Cauliflower Fried Rice

1. Remove Excess Moisture from Cauliflower Rice: Moisture is the enemy of good fried rice. After ricing and microwaving the cauliflower, make sure to drain any excess water thoroughly. You can even gently squeeze the cauliflower rice in a clean kitchen towel or paper towels to remove as much moisture as possible. This step is crucial for preventing soggy fried rice and achieving that desirable slightly dry and fluffy texture.
2. Use High Heat: Fried rice is traditionally cooked over high heat in a wok. While a wok is ideal, a large skillet will also work well. Using high heat helps to quickly cook the ingredients, prevents them from becoming soggy, and creates that slightly smoky “wok hei” flavor that is characteristic of good fried rice.
3. Don’t Overcrowd the Pan: Overcrowding the pan will lower the temperature and steam the ingredients instead of stir-frying them. Cook in batches if necessary, especially if you are making a large quantity of cauliflower fried rice. This ensures that each ingredient cooks properly and gets that slightly crispy texture.
4. Use Cold Cauliflower Rice (Optional): Similar to traditional fried rice, using slightly cold cauliflower rice can help prevent it from becoming mushy during cooking. If you have time, you can rice and microwave the cauliflower rice ahead of time and let it cool in the refrigerator before stir-frying. This step is not essential, but it can further improve the texture.
5. Toast Sesame Seeds for Extra Flavor: Toasted sesame seeds add a wonderful nutty aroma and flavor to the dish. To toast sesame seeds, simply heat them in a dry skillet over medium heat, stirring frequently, until they are lightly golden and fragrant. Be careful not to burn them. Toasted sesame seeds are a fantastic garnish and add an extra layer of flavor.
6. Customize Your Vegetables: Feel free to customize the vegetables to your liking or based on what you have on hand. Bell peppers, mushrooms, broccoli, snap peas, water chestnuts, and bamboo shoots are all great additions to cauliflower fried rice. Get creative and add your favorite vegetables to make it your own.
7. Don’t Forget the Aromatics: Onion, garlic, and ginger are the foundation of the flavor in fried rice. Don’t skimp on these ingredients. Sautéing them properly in oil at the beginning of the cooking process is essential for building a flavorful base for your cauliflower fried rice. Fresh ginger is preferred for its vibrant flavor, but ground ginger can be used in a pinch.
8. Adjust Seasoning to Taste: Soy sauce is the primary source of saltiness and umami in fried rice. However, different brands of soy sauce can vary in saltiness. Taste the cauliflower fried rice after adding the soy sauce and adjust seasoning as needed. You may want to add a little more soy sauce, a dash of salt, or a splash of rice vinegar for brightness. Don’t be afraid to experiment with different seasonings to find your perfect flavor profile.

Frequently Asked Questions (FAQ)

Q1: Can I make Cauliflower Fried Rice ahead of time?
A1: Yes, Cauliflower Fried Rice is great for meal prepping and can be made ahead of time. Store it in an airtight container in the refrigerator for up to 3-4 days. Reheat it in the microwave or skillet until heated through. The texture might be slightly softer after refrigeration, but it will still be delicious.

Q2: Can I freeze Cauliflower Fried Rice?
A2: While you can technically freeze Cauliflower Fried Rice, the texture of the cauliflower rice might become a bit softer and slightly watery after thawing. For best results, it’s recommended to enjoy it fresh or within a few days of making it. If you do freeze it, make sure to store it in an airtight freezer-safe container and thaw it in the refrigerator overnight before reheating.

Q3: I don’t have a food processor. How else can I rice cauliflower?
A3: If you don’t have a food processor, you can easily rice cauliflower using a box grater. Simply grate the cauliflower florets using the large holes of the box grater. You can also finely chop the cauliflower florets with a knife, although this method is more time-consuming. Pre-riced cauliflower is also readily available in most grocery stores for convenience.

Q4: Can I use frozen cauliflower rice?
A4: Yes, you can use frozen cauliflower rice. You can cook it directly from frozen in the skillet. However, frozen cauliflower rice tends to release more water than fresh cauliflower rice. Make sure to cook it for a bit longer to allow the excess moisture to evaporate and achieve the desired texture. You might also need to squeeze out excess moisture after cooking.

Q5: Can I make this recipe vegetarian or vegan?
A5: Yes, this recipe is easily adaptable for vegetarians and vegans. To make it vegetarian, simply omit any meat additions and ensure you are using vegetarian-friendly soy sauce (many are naturally vegetarian). To make it vegan, replace the eggs with crumbled tofu or simply omit them. You can also use coconut aminos or tamari instead of soy sauce for a soy-free and vegan option.

Q6: What can I substitute for soy sauce?
A6: If you are looking for soy sauce substitutes due to dietary restrictions or preferences, you can use tamari (gluten-free soy sauce), coconut aminos (soy-free and paleo-friendly), or liquid aminos. Tamari will provide a similar flavor profile to soy sauce. Coconut aminos are slightly sweeter and less salty but still work well in fried rice.

Q7: Can I add different proteins to this recipe?
A7: Absolutely! Cauliflower Fried Rice is very versatile when it comes to protein additions. You can add cooked chicken, shrimp, pork, beef, tofu, tempeh, edamame, chickpeas, or lentils. Cook your protein of choice separately and add it to the skillet along with the vegetables. Adjust cooking time as needed to ensure the protein is heated through.

Q8: How can I make Cauliflower Fried Rice spicier?
A8: To add some heat to your Cauliflower Fried Rice, you can incorporate a few options. Add a pinch of red pepper flakes while sautéing the aromatics. You can also stir in a teaspoon of sriracha, chili garlic sauce, or gochujang (Korean chili paste) for a deeper flavor and spice. Alternatively, serve with a side of chili oil or your favorite hot sauce for those who like to add extra spice to their meal.

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