Save This Cauliflower Fried Rice is a light, flavorful, and grain-free alternative to classic fried rice. Featuring riced cauliflower sautéed with colorful vegetables and savory seasonings, it offers a nutritious way to enjoy Asian-inspired flavors in a low-carb format that is ready in just 25 minutes.
Save The secret to this dish is the texture of the cauliflower. When pulsed in a food processor, it creates a fluffy "rice" that perfectly absorbs the ginger, garlic, and soy sauce. It is an easy, one-pan meal that serves four, making it as practical as it is delicious.
Ingredients
- 1 medium head cauliflower (about 600 g), cut into florets
- 1 medium carrot, peeled and diced
- 1/2 cup frozen peas
- 1 small red bell pepper, diced
- 2 green onions, thinly sliced
- 2 cloves garlic, minced
- 1-inch piece fresh ginger, grated
- 2 large eggs, lightly beaten (omit or substitute for vegan version)
- 2 tablespoons sesame oil or neutral oil, divided
- 2 tablespoons low-sodium soy sauce or tamari (for gluten-free)
- 1 teaspoon toasted sesame oil (optional, for finishing)
- 1/4 teaspoon ground white or black pepper
- Salt, to taste
Instructions
- Step 1
- Rinse the cauliflower florets and pat dry. Place in a food processor and pulse until the texture resembles rice. Work in batches if needed.
- Step 2
- Heat 1 tablespoon of oil in a large nonstick skillet or wok over medium-high heat. Add the beaten eggs and scramble until just set. Remove eggs to a plate and set aside.
- Step 3
- Add the remaining oil to the skillet. Sauté garlic and ginger for 30 seconds until fragrant. Add carrots, bell pepper, and peas; cook for 2–3 minutes until vegetables are slightly tender but still crisp.
- Step 4
- Add riced cauliflower and cook, stirring frequently, for 4–5 minutes until the cauliflower is tender but not mushy.
- Step 5
- Stir in soy sauce, pepper, and salt to taste. Return scrambled eggs to the pan along with green onions. Toss to combine, and heat for 1 minute more.
- Step 6
- Drizzle with toasted sesame oil if using. Remove from heat and serve hot.
Zusatztipps für die Zubereitung
When preparing the cauliflower, work in batches in the food processor to ensure a consistent rice-like texture. You can also try adding other vegetables such as broccoli, snap peas, or corn to the sauté for extra crunch and variety.
Varianten und Anpassungen
For a vegan version, omit the eggs or substitute them with a tofu scramble. To increase the protein content, you can add cooked chicken, shrimp, or firm tofu to the pan during the final stages of cooking.
Serviervorschläge
Serve this dish hot with a fresh squeeze of lime and a handful of cilantro for added brightness. For those who prefer a gluten-free meal, ensure you use tamari instead of traditional soy sauce.
Save This Cauliflower Fried Rice is a vibrant and satisfying dish that proves healthy eating can be incredibly flavorful. Whether served as a main dish or a side, it brings a fresh, low-carb twist to a classic favorite that the whole family will enjoy.
Recipe FAQs
- → How do I prepare cauliflower rice?
Cut a medium head of cauliflower into florets, then pulse in a food processor until the texture resembles rice grains. Work in batches if needed. Pat dry before cooking to remove excess moisture for better texture.
- → Can I make this vegan?
Yes! Simply omit the eggs or substitute with tofu scramble for a plant-based version. The dish remains flavorful and satisfying with the vegetables and savory seasonings.
- → What vegetables can I substitute?
Feel free to swap in broccoli, snap peas, corn, zucchini, or mushrooms based on your preferences. Keep the total volume similar to maintain balanced cooking time and flavors.
- → How do I add more protein?
Stir in cooked chicken, shrimp, tofu scramble, or leftover cooked meat during the final step. This transforms the dish into a more substantial main course.
- → Is this truly gluten-free?
Yes, when prepared with tamari instead of regular soy sauce. Always check ingredient labels for any additives or cross-contamination if you have celiac disease or gluten sensitivity.
- → How should I store leftovers?
Transfer cooled portions to an airtight container and refrigerate for up to three days. Reheat in a skillet over medium heat, adding a splash of water or oil to restore moisture.