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Cauliflower Fried Rice

Maria G. Brooks
Cauliflower Fried Rice is a low-carb, nutritious alternative to traditional fried rice, packed with vibrant vegetables and rich flavors.
This quick and easy dish is perfect for a healthy weeknight meal, offering a satisfying combination of texture and taste.
Plus, it’s gluten-free, dairy-free, and can be customized with your favorite protein options!
Nutrition Facts (Per Serving)
Calories: 180 kcal, Protein: 8 g (with eggs), Carbohydrates: 15 g, Fiber: 5 g, Fat: 10 g, Saturated Fat: ,1.5 g, Sugars: 5 g, Sodium: 500 mg (varies with soy sauce).
Estimated based on one serving (assuming 4 servings per batch)
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Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Course Main Course, Side Dish
Cuisine Asian-Inspired, Low-Carb
Servings 4 Servings
Calories 180 kcal

Equipment

  • 1 Large Skillet or Wok
  • 1 Food Processor (or box grater)
  • 1 Cutting board
  • 1 Sharp Knife
  • 1 wooden spoon or spatula

Ingredients
  

Main Ingredients

  • 4 cups Cauliflower Rice fresh or frozen, thawed
  • 1 tbsp Sesame Oil or avocado oil
  • 1/2 cup Onion finely chopped
  • 2 cloves Garlic minced
  • 1/2 cup Carrots diced
  • 1/2 cup Green Peas frozen or fresh
  • 2 tbsp Soy Sauce or coconut aminos for a gluten-free option
  • 1/2 tsp Ginger grated
  • 1/2 tsp Black Pepper
  • 1/4 tsp Salt adjust to taste
  • 2 Eggs beaten, optional for non-vegan version
  • 1/4 cup Green Onions chopped, for garnish

Optional Add-Ins

  • 1/2 cup Cooked Protein tofu, chicken, shrimp, or beef
  • 1/2 tsp Red Pepper Flakes for a spicy kick
  • 1 tbsp Hoisin Sauce or Teriyaki Sauce for extra flavor
  • Instructions

Instructions
 

Prepare the Cauliflower Rice

  • If using a whole cauliflower head, cut it into florets and pulse in a food processor until it resembles rice. Set aside.

Sauté Aromatics

  • Heat sesame oil in a large skillet or wok over medium heat. Add onions, garlic, and grated ginger.
    Sauté for 1-2 minutes until fragrant.

Cook the Vegetables

  • Add diced carrots and cook for about 3 minutes until slightly tender.
    Stir in green peas and continue cooking for another minute.

Add Cauliflower Rice

  • Increase heat to medium-high and add the riced cauliflower. Stir-fry for 3-4 minutes until tender but not mushy.

Season the Rice

  • Pour in soy sauce, black pepper, and salt. Mix well to coat the rice evenly.

Add Eggs (Optional)

  • Push the cauliflower rice to one side of the pan. Pour beaten eggs into the empty space and scramble until fully cooked, then mix into the rice.

Garnish and Serve

  • Turn off the heat, add chopped green onions, and give it a final stir.
    Serve immediately and enjoy!

Notes

  • For Extra Crunch: Add chopped bell peppers, water chestnuts, or cashews.
  • For a Vegan Version: Skip the eggs and add tofu or chickpeas for protein.
  • For Meal Prep: Store leftovers in an airtight container in the fridge for up to 4 days.
  • To Make It Spicier: Add sriracha or chili garlic sauce before serving.
Keyword Cauliflower Fried Rice