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Fried rice with cauliflower It adds a healthy twist to a classic Chinese stir fry recipe. It is made from cauliflower rice, various vegetables, and eggs, then tossed in sesame and tamari oil (or coconut amino acids). Enjoy this low carb favorite for a quick and easy weekday meal!
Chinese fried rice has always been a favorite dish when I yearn for Asian flavors. But sometimes it's a little heavy on carbs, and take-away versions can include unhealthy additives. So an easy solution for this is Homemade cauliflower fried rice.
This recipe is very easy to make, double the amount of vegetables and remember all the correct flavors. I don't know about you, but I'd say it ticks all of my boxes for a healthy takeout.
Two ways to make cauliflower rice
To start, we first have to make the cauliflower rice. Below, I have provided two forms of rice cauliflower. But if you want to see how I do it, you can take a look at my cauliflower rice post.
Use a food processor
- Remove the cauliflower flowers from the head of the cauliflower.
- Grate the cauliflower florets using the grater attachment on your food processor or a box grater.
Use a Vitamix
- Cut the cauliflower into smaller pieces and place them in Vitamix (no more than 2/3 of their capacity).
- Fill with water until cauliflower rises above the blade.
- Press until desired consistency is reached, approximately 6-8 times.
- Pour the mixture through a sieve and pat the cauliflower dry.
How to make cauliflower fried rice
Once you've made the cauliflower rice, the rest of this recipe is easily combined. Just skip everything in a wok or large skillet and voila! But this is how you will add each ingredient:
- Sauté garlic, ginger, onion, and carrots. First, heat the sesame oil in a wok or large skillet over medium heat. Add the garlic and ginger and sauté for 20 seconds, then add the onions, carrots, and white parts of the chives and cook for 3 minutes.
- Add the rice and cauliflower peas to wok and stir together for another 2-3 minutes. (However, don't overcook because cauliflower rice is better a little al dente rather than soft.)
- Add the eggs. Create a well in the middle of the cauliflower rice and break the eggs in the well. Use your spatula to stir and stir the eggs. Once the eggs are cooked, stir everything together.
- Add the tamari and the green parts of the chives and stir to combine. Serve immediately.
Fried Rice with Cauliflower Variations
While this is a basic fried rice recipe, you can always add a few more veggies, protein, or spices! Here are some delicious accessories.
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- Greener: Sauté spinach, kale, or sliced cabbage in the mixture toward the end.
- Tasty proteins: Before adding the cauliflower rice, sauté the thinly sliced chicken with the garlic and ginger.
- Turn up the heat: Sprinkle on some crushed chili flakes or cayenne pepper.
Healthier recipes inspired by Asia
Want more Asian-inspired dishes? These are some of my favorite recipes made with light and healthy ingredients.
Cauliflower fried rice – easy and healthy!
Preparation time: 20 minutes
Cook time: 15 minutes
Total time: 35 minutes
Servings: 4 servings
Cauliflower fried rice is a healthier version of the Chinese stir-fry favorite. This version is low carb, gluten free, Whole30, and paleo-friendly.
- 1 medium head of cauliflower
- 2 tablespoons of sesame oil
- 2 garlic cloves, minced
- 1/2 teaspoon minced ginger
- 1/2 small onion, diced
- 1 large carrot, diced
- 4 chives, sliced, with separate white and green parts
- 1/2 cup frozen peas, thawed
- 2 large eggs
- 2 tablespoons of tamari or coconut amino acids
Cut the cauliflower head in half, then cut the cauliflower flowers from the stem. Put the foil through the top of a food processor with the grater adapter. Continue until all the cauliflower has been dumped, then set aside.
Heat the sesame oil in a wok or large skillet over medium heat. Add the garlic and ginger and sauté for 20 seconds, then add the onions, carrots, and white parts of the chives and cook for 3 minutes.
Add cauliflower rice and peas to wok and stir for another 2-3 minutes.
Create a well in the middle of the cauliflower rice and break the eggs in the well. Use your spatula to stir and stir the eggs. Once the eggs are cooked, stir everything together.
Add the tamari and green parts of the chives and stir to combine. Serve immediately.
Calories: 185.9kcal, Carbs: 17.8g, Protein: 9.4g, Fat: 10g, Saturated fat: 2.1g, Cholesterol: 93mg, Sodium: 630.6mg, Fiber: 6.2g, Sugar: 6.9g