How to Make Cauliflower Fried Rice: A Healthy Side Dish

Looking for a healthy side dish to add to your next meal? Look no further than cauliflower fried rice! This dish is low in calories and carbs, but high in flavor. Plus, it’s easy to make – you only need a few simple ingredients. In this blog post, we will show you how to make cauliflower fried rice using just a few simple steps. So give it a try tonight and see how you like it!

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How to Prep the Cauliflower

Creating cauliflower rice is a simple process that only requires a few steps. Start by cutting out the core of a small head of cauliflower, then slicing the head into large pieces. Next, fit a food processor with the grating attachment and add the cauliflower hunks. Let the machine run until all of the pieces are evenly shredded.

If you don’t have a food processor, you can use a box grater or store-bought frozen riced cauliflower. Once the cauliflower is grated, it is ready to be used in any recipe that calls for rice. Whether you’re looking for a low-carb alternative to traditional rice dishes or simply want to try something new, cauliflower rice is a versatile and delicious option.

What do you serve with cauliflower fried rice?

Cauliflower fried rice is a versatile side dish that can be served with a variety of different main course options. Because it is flavored with tamari, ginger, and garlic, it pairs well with other Asian-style dishes such as beef and broccoli stir fry or chicken vegetable lo mein. It is also tasty on its own as a cold dish, making it a great option for salads and lunchboxes.

What does Cauliflower Rice Taste Like?

What does cauliflower rice taste like? Well, it doesn’t taste exactly like rice. Rice has a blander flavor, while cauliflower rice tastes just like…cauliflower. But the seasoning in this recipe helps it taste closer to typical fried rice. So if you’re looking for a delicious, low-carb alternative to rice, give cauliflower rice a try! You just might be surprised by how much you enjoy it.

What you need to make cauliflower fried rice

• 4 large eggs, lightly beaten
• Sea salt and black pepper, to taste
• 4 c. frozen riced cauliflower
• ½ c. frozen peas and carrots
• 2 large green onions, sliced
• 1½ t. fresh ginger, finely minced
• ½ t. garlic powder
• ½ t. crushed red pepper flakes
• 3 T. tamari or coconut aminos
• 2 T. toasted sesame oil

Optional garnish:

• Additional sliced green onions

Cauliflower Fried Rice Variations

You may always include additional greens, proteins, or spices to this basic fried rice recipe! Here are some creative variations.

More greens: In the last five minutes, add chopped kale, sauted spinach or sliced cabbage to the mixture.

Turn up the heat: If you want a little bit of heat, add in some crushed chili flakes or cayenne pepper.

Tasty proteins: First, sauté thinly sliced chicken with the garlic and ginger. Afterwards, add in the cauliflower rice.

How to make the recipe

Heat one tablespoon of butter in a wok or large high-sided skillet over medium-high heat. Add eggs and season with salt and black pepper, to taste. Cook, stirring constantly, for 1-2 minutes or until eggs are cooked through. Transfer eggs to a plate and set aside.

Add remaining butter, frozen cauliflower, peas and carrots, green onions, fresh ginger, garlic powder, and red pepper flakes. Season with salt and black pepper, to taste.

Cook, stirring constantly until frozen veggies are heated through and tender, approximately 5-6 minutes.

Add tamari, sesame oil, and scrambled eggs to the wok or skillet. Cook for 1-2 minutes, stirring constantly, or until all ingredients are thoroughly combined and heated through.

Remove from heat and top with additional green onion, if desired, and serve immediately.

How to Cook the Cauliflower Fried Rice if You Use Fresh Cauliflower Rice

Combine grated cauliflower, frozen mixed vegetables, and chopped green onions in a large wok or nonstick skillet coated with sesame oil over high heat. 4 cups grated cauliflower and frozen mixed vegetables should be added to the hot oil together with chopped green onions.

Keep stirring the cauliflower until it becomes slightly tender, for 3 to 4 minutes. Then add in the garlic and mix everything around. Once the garlic starts smelling good (which should be after a minute or so), you can season with salt and pepper.

Next, push the cauliflower to the sides of the wok to create a well in the center. Then pour in a couple of eggs whisked with more sesame oil and let them sit until set on the bottom. Scramble and toss to combine.

Storing the recipe

In my opinion, this meal is best eaten the same day. When you have it as leftovers, the cauliflower just becomes so strongly cauliflower-smelling. However, it should still keep for 4-5 days in the refrigerator.

Freezing Cauliflower Fried Rice: We recommend not freezing this recipe as it will get soggy and mushy when reheated.

Recipe tips

Customize It: You can add any vegetables you want to this dish, but I usually use frozen pepper stir fry mix and/or frozen edamame.

Tools Needed: Cauliflower rice may be produced in a matter of seconds using a food processor, but you can also make it with a box grater. A large wok or even a good sized, nonstick skillet will suffice, too.

Too veggie heavy?: If you’re feeding Cauliflower Fried Rice to toddlers or have a dining partner who won’t eat as many veggies, use plain, cooked white rice instead of cauliflower rice.

Pump up the protein: If you don’t like eggs, feel free to add shrimp or tofu. If you have leftovers from dinner, steak or chicken would work great too.

Yield: 6 portions

Cauliflower Fried Rice

Print

Make this delicious side dish with cauliflower for a simple way to make a meal more filling but still healthy

Prep Time 5 minutes

Cook Time 10 minutes

Total Time 15 minutes

Ingredients

• 4 large eggs, lightly beaten
• Sea salt and black pepper, to taste
• 4 c. frozen riced cauliflower
• ½ c. frozen peas and carrots
• 2 large green onions, sliced
• 1½ t. fresh ginger, finely minced
• ½ t. garlic powder
• ½ t. crushed red pepper flakes
• 3 T. tamari or coconut aminos
• 2 T. toasted sesame oil

Optional garnish:

Toggle ingredient group

• Additional sliced green onions

Instructions

1. Heat one tablespoon of butter in a wok or large high-sided skillet over medium-high heat. Add eggs and season with salt and black pepper, to taste. Cook, stirring constantly, for 1-2 minutes or until eggs are cooked through. Transfer eggs to a plate and set aside.
2. Add remaining butter, frozen cauliflower, peas and carrots, green onions, fresh ginger, garlic powder, and red pepper flakes. Season with salt and black pepper, to taste.
3. Cook, stirring constantly until frozen veggies are heated through and tender, approximately 5-6 minutes.
4. Add tamari, sesame oil, and scrambled eggs to the wok or skillet. Cook for 1-2 minutes, stirring constantly, or until all ingredients are thoroughly combined and heated through.
5. Remove from heat and top with additional green onion, if desired, and serve immediately.

Notes

In my opinion, this meal is best eaten the same day. When you have it as leftovers, the cauliflower just becomes so strongly cauliflower-smelling. However, it should still keep for 4-5 days in the refrigerator.

Nutrition Information:

Yield:

6

Serving Size:

1
Amount Per Serving: Calories: 122Total Fat: 8gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 6gCholesterol: 124mgSodium: 645mgCarbohydrates: 7gFiber: 2gSugar: 3gProtein: 7g

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