5 from 81 votes
Cauliflower Fried Rice
Cauliflower Fried Rice uses riced cauliflower stir-fried with vegetables, aromatics, soy sauce, and eggs to mimic traditional fried rice with a low-carb twist. The dish includes onion, carrots, celery, garlic, ginger, peas, and optional sesame oil for flavor depth. The stepwise cooking softens the vegetables and eggs while maintaining a stir-fried texture.
Prep Time
10 mins
Cook Time
16 mins
Total Time
26 mins
Servings:
2
Calories:
296 kcal
Course:
Main Course
Cuisine:
Chinese
Ingredients
- 1 pound cauliflower or pre-riced cauliflower; about 4 cups, florets
- 1 tablespoon olive oil
- 1 small yellow onion , chopped
- 2 carrot peeled and chopped
- 2 celery chopped, stalks
- 1 garlic minced, clove
- 1 inch ginger minced, fresh
- 1/2 cup green peas no need to thaw ahead of time, frozen
- 1/2 teaspoon salt fine sea salt
- 2 tablespoons soy sauce (or tamari, for gluten-free)
- 2 egg
- 1/2 teaspoon sesame oil (optional)
Instructions
- To prepare the cauliflower rice, use a shredding blade on your food processor to shred the cauliflower florets into a rice-like texture. Alternatively, you can use an "S" blade in the food processor and pulse the cauliflower briefly, breaking it down into a coarse texture. Set it aside when there are no longer any large chunks of cauliflower visible. (Or skip this step and use 1 pound of prepared cauliflower rice from the store.)
- Heat the olive oil in a large deep skillet, and saute the onion, carrots, and celery until they start to soften, about 5 to 8 minutes. Add in the garlic and ginger, and stir one more minute, just until fragrant.
- Add in the riced cauliflower, frozen peas, salt, and soy sauce. (Or use tamari for a gluten-free recipe.) Stir to combine, then cover with a lid to let the vegetables cook until tender, about 3 to 5 minutes. Stir occasionally to prevent sticking, and feel free to use a splash of water to remove any vegetables that stick to the bottom of the pan.
- To cook the eggs, use a spatula to move the veggies to the edge of the pan, leaving an empty space in the middle. Spray the center with cooking oil, if needed, then crack the eggs in the center of the pan. When you see them start to cook, use a spatula to scramble them in the middle, stirring until cooked through.
- Mix the eggs into the rest of the cooked fried rice, and adjust any seasoning to taste, adding more tamari, or salt, if desired. Serve warm, and add any garnishes you like, such as green onions or sesame seeds. Leftover rice can be stored in the fridge in an airtight container for up to 5 days.
Cup of Yum
Notes
- Nutrition information covers half the recipe including eggs; actual values may vary.
- Increase egg quantity or add protein of choice for a more filling meal.
- For a vegan version, replace eggs with scrambled tofu.
Nutrition Information
Calories
296kcal
(15%)
Carbohydrates
29g
(10%)
Protein
16g
(32%)
Fat
14g
(22%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
2g
(12%)
Monounsaturated Fat
8g
(40%)
Cholesterol
187mg
(62%)
Sodium
1795mg
(75%)
Potassium
1239mg
(26%)
Fiber
10g
(40%)
Sugar
12g
(24%)
Vitamin A
10908IU
(218%)
Vitamin C
132mg
(147%)
Calcium
135mg
(14%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 2 Serving
Amount Per Serving
Calories 296
% Daily Value*
| Calories | 296kcal | 15% |
| Carbohydrates | 29g | 10% |
| Protein | 16g | 32% |
| Fat | 14g | 22% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 8g | 40% |
| Cholesterol | 187mg | 62% |
| Sodium | 1795mg | 75% |
| Potassium | 1239mg | 26% |
| Fiber | 10g | 40% |
| Sugar | 12g | 24% |
| Vitamin A | 10908IU | 218% |
| Vitamin C | 132mg | 147% |
| Calcium | 135mg | 14% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.