DisclaimerTerms Of UseGDPR PolicyCookie Policy

Cooking Wells

Flavorful Cauliflower Fried Rice Easy and Healthy Meal

by
To make a tasty cauliflower fried rice, gather these key items: - 1 medium head of cauliflower, riced (about 4 cups) - 2 tablespoons sesame oil - 1 small onion, finely chopped - 2 garlic cloves, minced - 1 cup mixed vegetables (carrots, peas, and corn) - 2 green onions, chopped - 2 eggs, lightly beaten - 3 tablespoons low-sodium soy sauce - 1 teaspoon freshly grated ginger - Salt and pepper to taste These ingredients create a base that is both flavorful and healthy. The riced cauliflower acts as a great substitute for regular rice, making this dish low in carbs while still delicious. You can also add these optional ingredients to make your dish unique: - Cooked chicken or shrimp for added protein - Tofu for a vegetarian option - Sesame seeds for garnish - Additional spices, like chili flakes, for heat Feel free to mix and match based on your taste. The beauty of this recipe is its flexibility. You can use what you have on hand to create many different flavors. Cauliflower fried rice is not only low in calories but also packed with nutrients. Here's a rough breakdown per serving: - Calories: 120 - Protein: 7g - Carbohydrates: 10g - Fiber: 4g - Fat: 6g This dish is a great way to enjoy a meal that is both filling and nutritious. You can enjoy it guilt-free while getting plenty of vitamins and minerals. For the full recipe, check out the complete guide! To start, rinse the cauliflower well. Remove the leaves and cut it into small florets. You can use a food processor to rice the cauliflower. Pulse it until it looks like small grains of rice. If you're busy, you can buy pre-riced cauliflower at the store. This step makes it easy and quick. Next, grab a large skillet or wok. Heat two tablespoons of sesame oil over medium heat. Once hot, add one finely chopped onion and two minced garlic cloves. Sauté these for about two to three minutes. You want the onion to turn clear and smell great. Then, toss in one cup of mixed vegetables like carrots, peas, and corn. Cook them for three to four minutes, stirring often, until they become tender. Move the cooked veggies to one side of the skillet. Pour two lightly beaten eggs into the empty space. Scramble the eggs until they are fully cooked. Then mix them back with the veggies. Now, add the riced cauliflower to the skillet. Stir everything together and pour in three tablespoons of low-sodium soy sauce. Add one teaspoon of freshly grated ginger next. Stir-fry the mixture for five to seven minutes. You want the cauliflower to be tender but still firm. Season with salt and pepper to taste. Lastly, stir in two chopped green onions and take it off the heat. For a finishing touch, sprinkle sesame seeds on top for extra crunch. You can find the full recipe in the previous section. To rice cauliflower, start with a fresh head. Rinse it under cold water. Remove the leaves and cut it into smaller florets. Use a food processor to pulse the florets until they look like rice grains. You can also buy pre-riced cauliflower to save time. Just make sure it’s fresh. If you rice it yourself, do not over-process. You want small, even pieces. This way, it cooks evenly. When cooking cauliflower fried rice, use a large skillet or wok. Heat your skillet before adding oil. Sesame oil adds great flavor. Sauté onions and garlic until soft. This takes about 2-3 minutes. Add your mixed vegetables next. Stir regularly so they cook evenly. Push the veggies to one side when adding eggs. Scramble them well before mixing everything together. This keeps the eggs fluffy and prevents them from sticking. Stir-fry everything for about 5-7 minutes. You want the cauliflower tender but not mushy. Seasonings can take your cauliflower fried rice to the next level. Low-sodium soy sauce gives it a savory taste. Fresh ginger adds a nice zing. Don’t forget salt and pepper for balance. You can also add sesame seeds for extra crunch. Green onions are a great garnish too. They add freshness and color. Experiment with different spices to find your favorite blend. For a kick, consider adding a splash of hot sauce or chili flakes. {{image_2}} You can add protein to make your cauliflower fried rice heartier. Chicken is a great option. Use cooked, diced chicken breast for a lean touch. Shrimp adds a nice seafood flavor. Just sauté them until they turn pink. For a plant-based choice, tofu works well. Press and cube firm tofu, then fry it until golden. This keeps your meal filling and nutritious. Cauliflower fried rice easily caters to vegetarians and vegans. Just skip the eggs for a vegan meal. You can add chickpeas or black beans for extra protein. Both add texture and flavor. Consider using nutritional yeast for a cheesy taste without dairy. This also boosts your meal's nutrition. You can switch up your veggies based on what’s in season. In spring, add fresh peas or asparagus. Summer is perfect for zucchini or bell peppers. In fall, try butternut squash or kale. Winter brings options like Brussels sprouts or carrots. This keeps your dish fresh and exciting throughout the year. For the full recipe, check out the details above! To keep your cauliflower fried rice fresh, let it cool first. Once cool, place it in an airtight container. This helps prevent moisture loss and keeps the flavors intact. Store it in the fridge for up to four days. Make sure to label the container with the date. This way, you’ll know when to use it. When you're ready to eat your leftover cauliflower fried rice, reheat it gently. You can use a skillet or a microwave. If using a skillet, add a splash of water. This helps steam the rice and keeps it from drying out. Heat on medium until warm, stirring often. If using a microwave, cover the bowl with a lid or a damp paper towel. Heat in 30-second intervals until warm. This method helps retain moisture. You can freeze cauliflower fried rice for later meals. Let it cool completely and portion it into freezer bags. Remove as much air as you can before sealing. Label the bags with the date. You can freeze it for up to three months. When you're ready to enjoy it, thaw it in the fridge overnight. Reheat using the tips mentioned above for the best texture. With these simple steps, your meal prep becomes easy and effective! For the full recipe, check out the section above. Yes, you can use frozen cauliflower rice. It saves time and is easy to find. Just thaw it before cooking. It cooks quickly, so stir-fry it for a few minutes. This will keep the texture nice. Cauliflower fried rice is low in carbs and calories. It is rich in vitamins and fiber. You get lots of nutrients from the cauliflower and veggies. This dish can help with weight loss and digestion. Plus, it is a great way to eat more vegetables. To make it spicy, add chili sauce or crushed red pepper. You can also use fresh jalapeños for heat. Just mix them in with the veggies. Start with a little, then taste and add more if needed. Enjoy the kick! For the full experience, check out the Full Recipe for Cauliflower Fried Rice! Cauliflower fried rice is a simple, healthy dish that you can make at home. We covered essential and optional ingredients, cooking steps, and tasty tips to get it right. You can add protein or swap in seasonal veggies for extra flavor. Plus, storing leftovers and reheating them is easy. Overall, this dish is a great way to enjoy a low-carb meal packed with nutrition. Give it a try and make it your own!
Save It Jump to Recipe

Looking for a healthy meal that’s quick and tasty? You’ve found it! My flavorful cauliflower fried rice recipe swaps out regular rice for cauliflower, giving you a nutritious twist on a classic dish. In this post, I’ll share all the ingredients, step-by-step instructions, and tips to make this dish a favorite. Let’s dive into the world of easy cooking that’s big on flavor!

Ingredients

Essential Ingredients for Cauliflower Fried Rice

To make a tasty cauliflower fried rice, gather these key items:

– 1 medium head of cauliflower, riced (about 4 cups)

– 2 tablespoons sesame oil

– 1 small onion, finely chopped

– 2 garlic cloves, minced

– 1 cup mixed vegetables (carrots, peas, and corn)

– 2 green onions, chopped

– 2 eggs, lightly beaten

– 3 tablespoons low-sodium soy sauce

– 1 teaspoon freshly grated ginger

– Salt and pepper to taste

These ingredients create a base that is both flavorful and healthy. The riced cauliflower acts as a great substitute for regular rice, making this dish low in carbs while still delicious.

Optional Ingredients for Customization

You can also add these optional ingredients to make your dish unique:

– Cooked chicken or shrimp for added protein

– Tofu for a vegetarian option

– Sesame seeds for garnish

– Additional spices, like chili flakes, for heat

Feel free to mix and match based on your taste. The beauty of this recipe is its flexibility. You can use what you have on hand to create many different flavors.

Nutritional Information

Cauliflower fried rice is not only low in calories but also packed with nutrients. Here’s a rough breakdown per serving:

– Calories: 120

– Protein: 7g

– Carbohydrates: 10g

– Fiber: 4g

– Fat: 6g

This dish is a great way to enjoy a meal that is both filling and nutritious. You can enjoy it guilt-free while getting plenty of vitamins and minerals. For the full recipe, check out the complete guide!

Step-by-Step Instructions

Preparing the Cauliflower Rice

To start, rinse the cauliflower well. Remove the leaves and cut it into small florets. You can use a food processor to rice the cauliflower. Pulse it until it looks like small grains of rice. If you’re busy, you can buy pre-riced cauliflower at the store. This step makes it easy and quick.

Cooking the Base Mixture

Next, grab a large skillet or wok. Heat two tablespoons of sesame oil over medium heat. Once hot, add one finely chopped onion and two minced garlic cloves. Sauté these for about two to three minutes. You want the onion to turn clear and smell great. Then, toss in one cup of mixed vegetables like carrots, peas, and corn. Cook them for three to four minutes, stirring often, until they become tender.

Combining All Ingredients

Move the cooked veggies to one side of the skillet. Pour two lightly beaten eggs into the empty space. Scramble the eggs until they are fully cooked. Then mix them back with the veggies. Now, add the riced cauliflower to the skillet. Stir everything together and pour in three tablespoons of low-sodium soy sauce. Add one teaspoon of freshly grated ginger next. Stir-fry the mixture for five to seven minutes. You want the cauliflower to be tender but still firm. Season with salt and pepper to taste. Lastly, stir in two chopped green onions and take it off the heat. For a finishing touch, sprinkle sesame seeds on top for extra crunch. You can find the full recipe in the previous section.

Tips & Tricks

How to Perfectly Rice Cauliflower

To rice cauliflower, start with a fresh head. Rinse it under cold water. Remove the leaves and cut it into smaller florets. Use a food processor to pulse the florets until they look like rice grains. You can also buy pre-riced cauliflower to save time. Just make sure it’s fresh. If you rice it yourself, do not over-process. You want small, even pieces. This way, it cooks evenly.

Best Cooking Techniques for Fried Rice

When cooking cauliflower fried rice, use a large skillet or wok. Heat your skillet before adding oil. Sesame oil adds great flavor. Sauté onions and garlic until soft. This takes about 2-3 minutes. Add your mixed vegetables next. Stir regularly so they cook evenly. Push the veggies to one side when adding eggs. Scramble them well before mixing everything together. This keeps the eggs fluffy and prevents them from sticking. Stir-fry everything for about 5-7 minutes. You want the cauliflower tender but not mushy.

Enhancing Flavor with Seasonings

Seasonings can take your cauliflower fried rice to the next level. Low-sodium soy sauce gives it a savory taste. Fresh ginger adds a nice zing. Don’t forget salt and pepper for balance. You can also add sesame seeds for extra crunch. Green onions are a great garnish too. They add freshness and color. Experiment with different spices to find your favorite blend. For a kick, consider adding a splash of hot sauce or chili flakes.

Variations

Adding Protein: Chicken, Shrimp, or Tofu

You can add protein to make your cauliflower fried rice heartier. Chicken is a great option. Use cooked, diced chicken breast for a lean touch. Shrimp adds a nice seafood flavor. Just sauté them until they turn pink. For a plant-based choice, tofu works well. Press and cube firm tofu, then fry it until golden. This keeps your meal filling and nutritious.

Vegetarian and Vegan Options

Cauliflower fried rice easily caters to vegetarians and vegans. Just skip the eggs for a vegan meal. You can add chickpeas or black beans for extra protein. Both add texture and flavor. Consider using nutritional yeast for a cheesy taste without dairy. This also boosts your meal’s nutrition.

Seasonal Vegetable Swaps

You can switch up your veggies based on what’s in season. In spring, add fresh peas or asparagus. Summer is perfect for zucchini or bell peppers. In fall, try butternut squash or kale. Winter brings options like Brussels sprouts or carrots. This keeps your dish fresh and exciting throughout the year.

For the full recipe, check out the details above!

Storage Info

How to Store Leftover Cauliflower Fried Rice

To keep your cauliflower fried rice fresh, let it cool first. Once cool, place it in an airtight container. This helps prevent moisture loss and keeps the flavors intact. Store it in the fridge for up to four days. Make sure to label the container with the date. This way, you’ll know when to use it.

Reheating Tips for Best Texture

When you’re ready to eat your leftover cauliflower fried rice, reheat it gently. You can use a skillet or a microwave. If using a skillet, add a splash of water. This helps steam the rice and keeps it from drying out. Heat on medium until warm, stirring often. If using a microwave, cover the bowl with a lid or a damp paper towel. Heat in 30-second intervals until warm. This method helps retain moisture.

Freezing Instructions and Tips

You can freeze cauliflower fried rice for later meals. Let it cool completely and portion it into freezer bags. Remove as much air as you can before sealing. Label the bags with the date. You can freeze it for up to three months. When you’re ready to enjoy it, thaw it in the fridge overnight. Reheat using the tips mentioned above for the best texture. With these simple steps, your meal prep becomes easy and effective! For the full recipe, check out the section above.

FAQs

Can I use frozen cauliflower rice?

Yes, you can use frozen cauliflower rice. It saves time and is easy to find. Just thaw it before cooking. It cooks quickly, so stir-fry it for a few minutes. This will keep the texture nice.

What are the health benefits of cauliflower fried rice?

Cauliflower fried rice is low in carbs and calories. It is rich in vitamins and fiber. You get lots of nutrients from the cauliflower and veggies. This dish can help with weight loss and digestion. Plus, it is a great way to eat more vegetables.

How can I make cauliflower fried rice spicy?

To make it spicy, add chili sauce or crushed red pepper. You can also use fresh jalapeños for heat. Just mix them in with the veggies. Start with a little, then taste and add more if needed. Enjoy the kick!

For the full experience, check out the Full Recipe for Cauliflower Fried Rice!

Cauliflower fried rice is a simple, healthy dish that you can make at home. We covered essential and optional ingredients, cooking steps, and tasty tips to get it right. You can add protein or swap in seasonal veggies for extra flavor. Plus, storing leftovers and reheating them is easy.

Overall, this dish is a great way to enjoy a low-carb meal packed with nutrition. Give it a try and make it your own!

To make a tasty cauliflower fried rice, gather these key items: - 1 medium head of cauliflower, riced (about 4 cups) - 2 tablespoons sesame oil - 1 small onion, finely chopped - 2 garlic cloves, minced - 1 cup mixed vegetables (carrots, peas, and corn) - 2 green onions, chopped - 2 eggs, lightly beaten - 3 tablespoons low-sodium soy sauce - 1 teaspoon freshly grated ginger - Salt and pepper to taste These ingredients create a base that is both flavorful and healthy. The riced cauliflower acts as a great substitute for regular rice, making this dish low in carbs while still delicious. You can also add these optional ingredients to make your dish unique: - Cooked chicken or shrimp for added protein - Tofu for a vegetarian option - Sesame seeds for garnish - Additional spices, like chili flakes, for heat Feel free to mix and match based on your taste. The beauty of this recipe is its flexibility. You can use what you have on hand to create many different flavors. Cauliflower fried rice is not only low in calories but also packed with nutrients. Here's a rough breakdown per serving: - Calories: 120 - Protein: 7g - Carbohydrates: 10g - Fiber: 4g - Fat: 6g This dish is a great way to enjoy a meal that is both filling and nutritious. You can enjoy it guilt-free while getting plenty of vitamins and minerals. For the full recipe, check out the complete guide! To start, rinse the cauliflower well. Remove the leaves and cut it into small florets. You can use a food processor to rice the cauliflower. Pulse it until it looks like small grains of rice. If you're busy, you can buy pre-riced cauliflower at the store. This step makes it easy and quick. Next, grab a large skillet or wok. Heat two tablespoons of sesame oil over medium heat. Once hot, add one finely chopped onion and two minced garlic cloves. Sauté these for about two to three minutes. You want the onion to turn clear and smell great. Then, toss in one cup of mixed vegetables like carrots, peas, and corn. Cook them for three to four minutes, stirring often, until they become tender. Move the cooked veggies to one side of the skillet. Pour two lightly beaten eggs into the empty space. Scramble the eggs until they are fully cooked. Then mix them back with the veggies. Now, add the riced cauliflower to the skillet. Stir everything together and pour in three tablespoons of low-sodium soy sauce. Add one teaspoon of freshly grated ginger next. Stir-fry the mixture for five to seven minutes. You want the cauliflower to be tender but still firm. Season with salt and pepper to taste. Lastly, stir in two chopped green onions and take it off the heat. For a finishing touch, sprinkle sesame seeds on top for extra crunch. You can find the full recipe in the previous section. To rice cauliflower, start with a fresh head. Rinse it under cold water. Remove the leaves and cut it into smaller florets. Use a food processor to pulse the florets until they look like rice grains. You can also buy pre-riced cauliflower to save time. Just make sure it’s fresh. If you rice it yourself, do not over-process. You want small, even pieces. This way, it cooks evenly. When cooking cauliflower fried rice, use a large skillet or wok. Heat your skillet before adding oil. Sesame oil adds great flavor. Sauté onions and garlic until soft. This takes about 2-3 minutes. Add your mixed vegetables next. Stir regularly so they cook evenly. Push the veggies to one side when adding eggs. Scramble them well before mixing everything together. This keeps the eggs fluffy and prevents them from sticking. Stir-fry everything for about 5-7 minutes. You want the cauliflower tender but not mushy. Seasonings can take your cauliflower fried rice to the next level. Low-sodium soy sauce gives it a savory taste. Fresh ginger adds a nice zing. Don’t forget salt and pepper for balance. You can also add sesame seeds for extra crunch. Green onions are a great garnish too. They add freshness and color. Experiment with different spices to find your favorite blend. For a kick, consider adding a splash of hot sauce or chili flakes. {{image_2}} You can add protein to make your cauliflower fried rice heartier. Chicken is a great option. Use cooked, diced chicken breast for a lean touch. Shrimp adds a nice seafood flavor. Just sauté them until they turn pink. For a plant-based choice, tofu works well. Press and cube firm tofu, then fry it until golden. This keeps your meal filling and nutritious. Cauliflower fried rice easily caters to vegetarians and vegans. Just skip the eggs for a vegan meal. You can add chickpeas or black beans for extra protein. Both add texture and flavor. Consider using nutritional yeast for a cheesy taste without dairy. This also boosts your meal's nutrition. You can switch up your veggies based on what’s in season. In spring, add fresh peas or asparagus. Summer is perfect for zucchini or bell peppers. In fall, try butternut squash or kale. Winter brings options like Brussels sprouts or carrots. This keeps your dish fresh and exciting throughout the year. For the full recipe, check out the details above! To keep your cauliflower fried rice fresh, let it cool first. Once cool, place it in an airtight container. This helps prevent moisture loss and keeps the flavors intact. Store it in the fridge for up to four days. Make sure to label the container with the date. This way, you’ll know when to use it. When you're ready to eat your leftover cauliflower fried rice, reheat it gently. You can use a skillet or a microwave. If using a skillet, add a splash of water. This helps steam the rice and keeps it from drying out. Heat on medium until warm, stirring often. If using a microwave, cover the bowl with a lid or a damp paper towel. Heat in 30-second intervals until warm. This method helps retain moisture. You can freeze cauliflower fried rice for later meals. Let it cool completely and portion it into freezer bags. Remove as much air as you can before sealing. Label the bags with the date. You can freeze it for up to three months. When you're ready to enjoy it, thaw it in the fridge overnight. Reheat using the tips mentioned above for the best texture. With these simple steps, your meal prep becomes easy and effective! For the full recipe, check out the section above. Yes, you can use frozen cauliflower rice. It saves time and is easy to find. Just thaw it before cooking. It cooks quickly, so stir-fry it for a few minutes. This will keep the texture nice. Cauliflower fried rice is low in carbs and calories. It is rich in vitamins and fiber. You get lots of nutrients from the cauliflower and veggies. This dish can help with weight loss and digestion. Plus, it is a great way to eat more vegetables. To make it spicy, add chili sauce or crushed red pepper. You can also use fresh jalapeños for heat. Just mix them in with the veggies. Start with a little, then taste and add more if needed. Enjoy the kick! For the full experience, check out the Full Recipe for Cauliflower Fried Rice! Cauliflower fried rice is a simple, healthy dish that you can make at home. We covered essential and optional ingredients, cooking steps, and tasty tips to get it right. You can add protein or swap in seasonal veggies for extra flavor. Plus, storing leftovers and reheating them is easy. Overall, this dish is a great way to enjoy a low-carb meal packed with nutrition. Give it a try and make it your own!

Cauliflower Fried Rice

Looking for a delicious and healthy meal? Try this Cauliflower Fried Rice recipe that's quick and easy to make! Packed with colorful veggies and flavor, it's the perfect low-carb alternative to traditional fried rice. In just 20 minutes, you can whip up a satisfying dish that’s great for any weeknight dinner. Click through to explore the full recipe and impress your family with this tasty twist on a classic favorite!
Print Recipe Pin Recipe

Ingredients
  

1 medium head of cauliflower, riced (about 4 cups)

2 tablespoons sesame oil

1 small onion, finely chopped

2 garlic cloves, minced

1 cup mixed vegetables (carrots, peas, and corn)

2 green onions, chopped

2 eggs, lightly beaten

3 tablespoons low-sodium soy sauce

1 teaspoon freshly grated ginger

Salt and pepper to taste

Optional: sesame seeds for garnish

Instructions
 

Begin by rinsing the cauliflower, removing the leaves, and cutting it into florets. Use a food processor to pulse the florets until they resemble rice grains (or use pre-riced cauliflower if available).

    In a large skillet or wok, heat the sesame oil over medium heat. Once hot, add the chopped onion and minced garlic. Sauté for about 2-3 minutes until the onion is translucent and fragrant.

      Add the mixed vegetables to the skillet and cook for an additional 3-4 minutes, stirring regularly until they are tender.

        Push the vegetable mixture to one side of the skillet. In the cleared space, pour in the beaten eggs. Scramble the eggs until fully cooked, then mix them into the vegetable mixture.

          Add the riced cauliflower to the skillet, tossing everything together. Pour in the soy sauce and add the grated ginger. Stir-fry for about 5-7 minutes until the cauliflower is tender but not mushy. Season with salt and pepper to taste.

            Finally, stir in the chopped green onions and remove from heat.

              Prep Time: 10 mins | Total Time: 20 mins | Servings: 4

                - Presentation Tips: Serve in bowls, and sprinkle with sesame seeds on top for an added crunch. Garnish with extra chopped green onions, if desired.

                  Leave a Comment

                  Recipe Rating