Lunch

Healthy Cauliflower Fried Rice

Skip the takeout and enjoy this Healthy Cauliflower Fried Rice in just 15 minutes! Packed with veggies, low in carbs and can be served as a delicious side dish or a main dish with added protein!

Skip the takeout and enjoy this Healthy Cauliflower Fried Rice in just 15 minutes!  Packed with veggies, low in carbs and can be served as a delicious side dish or a main dish with added protein!
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I can’t begin to tell you how delicious this healthy cauliflower fried rice is! I first shared this recipe back in 2015 and after that I was hooked on swapping out regular rice for tender cauliflower rice. Not only does this cauliflower fried “rice” taste just as delicious as traditional fried rice (this sauce is so good), but it has WAY less carbs and is packed with veggies and protein!

Why You’ll Love This

  • Quick and easy to make in just 15 minutes!
  • Skip the takeout and enjoy this healthy, low-carb version of fried “rice”.
  • Add in some protein like chicken or shrimp for a more complete meal.
  • This recipe is also kid-approved! 👍🏼
Skip the takeout and enjoy this Healthy Cauliflower Fried Rice in just 15 minutes!  Packed with veggies, low in carbs and can be served as a delicious side dish or a main dish with added protein!

Ingredients You’ll Need

  • cauliflower – you can use fresh or frozen store-bought riced cauliflower in this recipe or easily make your own! You’ll need about one medium head of cauliflower to make 4 cups of riced cauliflower.  (See below for additional instructions)
  • veggies – I used a combination of chopped onion, carrots and peas. Frozen veggies will work too or feel free to use whatever veggies you have on hand.
  • eggs – adds a boost of protein and flavor to this cauliflower fried rice.
  • soy sauce – I always use low-sodium soy sauce as I find that regular soy sauce can make dishes too salty. You could also swap the soy sauce with tamari or coconut aminos to make this gluten-free or paleo.
  • sesame oil – to sauté the vegetables in. Olive oil or avocado oil would also work.
  • honey – this adds a little sweetness to the sauce without using refined sugars and makes a nice glaze.  You could also swap the honey with maple syrup if you don’t have honey on hand.
  • garlic – adds a flavor boost and fresh minced garlic is always best!
  • ginger – fresh grated ginger is definitely best in this cauliflower fried rice.  If you don’t have any fresh ginger, use 1/8 teaspoon ground ginger.
  • red pepper flakes – adds a kick of spice, you could also add a little sriracha. Feel free to leave this out if you are making for your kids.
  • green onions – also known as scallions, adds color and flavor. You could also add fresh parsley, cilantro or other fresh herbs.

I like to keep bags of frozen cauliflower rice in my freezer so that I can make easy dinners like this in a pinch. No need to thaw the cauliflower rice beforehand!

How to Make Cauliflower Fried Rice

  1. Prepare cauliflower. Chop head into cauliflower florets and place in food processor. Pulse until it starts to resemble rice and set aside. You can also use store-bought fresh or frozen cauliflower rice.
  2. Cook veggies. Heat a large nonstick skillet over medium-high heat and drizzle in sesame oil. Add chopped onion, peas and carrots and sauté until tender, about 2 to 3 minutes.
  3. Make sauce. In a small bowl, whisk together the soy sauce, honey, garlic, fresh ginger and red pepper flakes. Set aside until ready to use.
  4. Scramble eggs. In the skillet that you’re cooking the vegetables in, slide the veggie mixture to one side of the pan and add in the beaten eggs, scrambling until cooked through and then incorporate with the veggies.
  5. Add cauliflower rice. Stir in cauliflower rice and pour the sauce over top, mixing everything well. Cook for an additional 3 to 4 minutes, until the cauliflower is soft and tender. Top with green onions and serve!
Skip the takeout and enjoy this Healthy Cauliflower Fried Rice in just 15 minutes!  Packed with veggies, low in carbs and can be served as a delicious side dish or a main dish with added protein!

How to Rice Your Cauliflower

The best part about cauliflower rice is that you can find it everywhere these days!  I find that it’s honestly much easier to just use store-bought riced cauliflower (either fresh or frozen) straight from the bag since there’s no large chunks of cauliflower to worry about and the rice is uniform in size.  You can of course rice your own cauliflower and there are two ways of doing this:

  • Food processor – First, chop up one head of cauliflower into florets and place them in the bowl of a food processor.  Pulse several times until the cauliflower resembles grain-like “rice.”  Depending on the size of your food processor, you may need to do this in batches.  Just be careful not to over-process the cauliflower as it can become mushy.
  • Box grater – this takes more man power, but you can simple grate the head of cauliflower on a cheese grater to get pieces of cauliflower rice.

Can I Use Frozen Cauliflower Rice?

Absolutely!  I’m a huge fan of keeping bags of frozen cauliflower rice in my freezer to use any time I want to whip up a quick dinner or I’m in a pinch.  No need to thaw the frozen cauliflower rice either before cooking, you just want to make sure any large clumps are broken up before dumping it out onto your hot skillet.

Skip the takeout and enjoy this Healthy Cauliflower Fried Rice in just 15 minutes!  Packed with veggies, low in carbs and can be served as a delicious side dish or a main dish with added protein!

Variations

  • Add protein – I love adding in some chicken or shrimp for a more filling meal. You could also add in some tofu crumbles for a vegetarian option.
  • More veggies – feel free to use whatever vegetables you have on hand. Broccoli, asparagus, green beans, lima beans, red bell pepper and mushrooms are all great options.
  • Make it spicy – this recipe calls for red pepper flakes, but you could also add in some sriracha, Sambal Oelek or even chopped peppers for more heat.

Prepping and Storage

This cauliflower fried rice leftovers will last for 3 to 4 days stored in a sealed, airtight container in your fridge.  Unfortunately I do not recommend freezing this meal as the texture of cooked cauliflower rice changes after being frozen and does not hold up well.

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Healthy Cauliflower Fried Rice

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Skip the takeout and enjoy this Healthy Cauliflower Fried Rice in just 15 minutes! Packed with veggies, low in carbs and can be served as a delicious side dish or a main dish with added protein!
Course Side Dish
Cuisine Asian, Chinese
Keyword cauliflower fried rice
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 4
Calories 137kcal

Ingredients

  • 1 head cauliflower chopped into florets (or 4 cups riced cauliflower)
  • 1 small onion finely chopped
  • 1/2 cup fresh or frozen peas
  • 1/2 cup carrots cubed
  • 2 eggs lightly beaten
  • 1 Tbsp sesame oil
  • 1/4 cup low sodium soy sauce
  • 1 Tbsp honey
  • 2 cloves garlic minced
  • 1/4 tsp fresh grated ginger (or 1/8 tsp ground ginger)
  • 1/4 tsp red pepper flakes
  • 2 Tbsp green onions chopped

Instructions

  • Chop head of cauliflower into florets and place in food processor. Pulse until it starts to resemble rice and set aside. You can also use store-bought fresh or frozen cauliflower rice.
  • Heat a large wok or skillet over medium heat and drizzle in sesame oil. Add chopped onion, peas and carrots and sauté until tender, about 2 to 3 minutes.
  • Meanwhile in a small bowl, whisk together the soy sauce, honey, fresh ginger and red pepper flakes. Set aside until ready to use.
  • In the skillet that you’re cooking the vegetables in, slide the veggie mixture to one side of the pan and add in the beaten eggs, scrambling until cooked through and then incorporate with the veggies.
  • Stir in cauliflower “rice” and pour the soy sauce over top, mixing well. Cook for an additional 3 to 4 minutes, until cauliflower is soft and tender.
  • Stir in cauliflower rice and pour the sauce over top, mixing everything well. Cook for an additional 3 to 4 minutes, until the cauliflower is soft and tender. Top with green onions and serve!

Nutrition

Serving: 1/4th of recipe | Calories: 137kcal | Carbohydrates: 12.8g | Protein: 6.4g | Fat: 6.1g | Saturated Fat: 1.3g | Cholesterol: 105.8mg | Sodium: 678mg | Fiber: 3g | Sugar: 8.2g

The post Healthy Cauliflower Fried Rice appeared first on Eat Yourself Skinny.

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