Lively Cauliflower Fried Rice Recipe for Healthy Dinners

Rice lovers rejoice!

This cauliflower fried rice recipe delivers a low-carb twist on a classic Asian favorite that will tantalize your taste buds.

Packed with vibrant vegetables and robust flavors, this dish proves healthy eating doesn’t mean sacrificing deliciousness.

Replacing traditional grains with tender cauliflower creates a lighter, nutrient-dense alternative that sizzles with excitement in every bite.

The secret lies in perfectly seasoned cauliflower that mimics the texture of classic fried rice while keeping things fresh and nutritious.

Quick to prepare and bursting with color, this recipe turns ordinary weeknight dinners into culinary adventures.

Get ready to savor a guilt-free meal that satisfies your comfort food cravings without compromising on taste.

Quick Recipe Overview

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

Calories: 90 kcal

Servings: 3

Ingredients List for Cauliflower Fried Rice

• Cauliflower Rice: The star of this low-carb alternative, select frozen for quick preparation or fresh for maximum texture control.
• Vegetable Oil: Ensures smooth cooking and prevents sticking, choose a neutral-flavored oil with high smoke point.

• Egg: Adds richness and protein, select fresh eggs with bright, firm yolks for best results.
• Soy Sauce: Brings umami depth, opt for low-sodium varieties to control salt levels.
• Oyster Sauce: Provides sweet-savory complexity, look for authentic brands with minimal additives.

• Peas, Carrots: Add color, nutrition, and sweetness, choose frozen for convenience and consistent quality.
• Onions, Green Onions: Provide aromatic base and fresh bite, select firm bulbs without soft spots.
• Garlic: Intensifies overall flavor, pick plump cloves without sprouts or mold.
• Salt, Pepper: Balance and elevate other ingredients, use fresh-ground black pepper for maximum flavor.

Tools to Stir Fry Cauliflower Rice

• Large pan or wok: Essential for stir-frying and creating delicious cauliflower fried rice.
• Cutting board: Perfect for chopping onions and green onions with ease.
• Sharp knife: Helps dice vegetables quickly and precisely.
• Measuring spoons: Useful for adding the right amount of salt and pepper.
• Mixing bowl: Great for preparing the sauce and combining ingredients.
• Wooden spoon or spatula: Ideal for stirring and mixing ingredients while cooking.
• Microwave: Helps prepare frozen cauliflower rice quickly.
• Colander or strainer: Perfect for draining peas and carrots.

Cooking Cauliflower Fried Rice Easily

• Cauliflower Preparation

Transform frozen cauliflower into rice-like texture by microwaving briefly and squeezing out excess moisture. Allow natural clumping for authentic texture.

• Vegetable Ensemble

Gently thaw frozen peas and carrots, combining with freshly diced onions and green onions. Create a flavor-enhancing sauce using soy and oyster sauce.

• Egg Foundation

Heat pan and create fluffy scrambled eggs, removing them carefully to preserve softness. Set aside for later incorporation.

• Vegetable Sauté

Introduce diced onions, green onions, garlic, peas, and carrots to the pan. Season with subtle salt and pepper to awaken underlying flavors.

• Cauliflower Transformation

Increase pan temperature and introduce cauliflower rice. Break potential clumps and coat thoroughly with prepared sauce. Ensure even distribution of flavors.

• Final Fusion

Reunite scrambled eggs and sautéed vegetables with seasoned cauliflower rice. Gently combine and warm for one minute, creating a harmonious dish ready to be enjoyed.

Add Protein or Veggies to This Dish

• Swap scrambled eggs with diced chicken, shrimp, tofu, or beef to create a heartier meal that matches your dietary preferences and protein needs.
• Pat cauliflower rice thoroughly with paper towels to remove excess water, ensuring a crispy texture similar to traditional fried rice without becoming soggy or mushy.
• Experiment with sriracha, chili flakes, or ginger to add an extra kick of flavor and create a personalized taste profile that suits your spice tolerance.
• Replace frozen peas and carrots with seasonal vegetables like zucchini, bell peppers, or edamame to keep the dish exciting and nutrient-dense throughout the year.
• Double the amount of cauliflower rice and reduce or eliminate traditional rice for a lighter, more diet-friendly version that doesn't compromise on taste or satisfaction.

Serving Ideas for Fried Cauliflower Rice

• Veggie Medley Companions: Pair this cauliflower fried rice with steamed edamame or roasted broccoli for an extra nutrition boost that complements the dish's Asian-inspired flavors.
• Protein Power-Up: Top with grilled chicken, seared shrimp, or crispy tofu to transform this side dish into a complete and satisfying main course that fills you up.
• Garnish Galore: Sprinkle freshly chopped cilantro, sesame seeds, or crushed peanuts over the top to add exciting texture and a burst of complementary flavors that elevate the entire dish.
• Sauce Sensation: Drizzle with sriracha, chili oil, or a quick homemade sweet chili sauce to give your cauliflower fried rice an extra kick of excitement and personalized flair.

Best Way to Store Cauliflower Rice

• Fridge Fresh Strategy: Store leftover cauliflower fried rice in an airtight container within 2 hours of cooking. Keeps perfectly for 3-4 days in the refrigerator, maintaining its delicious flavor and texture.
• Quick Reheat Technique: Warm refrigerated portions in a skillet over medium heat for best results. Add a splash of water or extra oil to prevent drying and restore the original moisture and taste.
• Freezer Friendly Option: Freeze individual portions in sealed containers or freezer bags for up to 1 month. Separate layers with parchment paper to prevent sticking and make thawing easier.
• Meal Prep Champion: Prepare cauliflower rice and chop vegetables in advance to cut down cooking time. Store prepped ingredients separately in the refrigerator for quick weeknight meal assembly, saving time and reducing kitchen stress.

Crispy Cauliflower Fried Rice

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4.8 from 14 reviews

• Total Time: 25 minutes
• Yield: 3 1x

Print Recipe

Description

Home cooks can elevate simple Cauliflower Fried Rice with minimal ingredients and maximum flavor. Nutrient-dense riced cauliflower provides a low-carb alternative that satisfies when you crave classic Asian-inspired comfort cuisine.

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Ingredients

Scale 1x2x3x

• 10 oz (280 g) frozen cauliflower
• ½ cup (75 g) frozen peas and carrots
• 1 large egg
• ¼ cup (40 g) diced yellow onion
• 2 stalks green onion, chopped
• 2 teaspoons minced garlic
• 2 tablespoons soy sauce
• 1 teaspoon oyster sauce
• Salt to taste
• Pepper to taste

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Instructions

1. Cauliflower Preparation: Microwave frozen cauliflower just short of package instructions, preventing burning. Slice bag’s corner and extract excess moisture, allowing minimal natural clumping.
2. Vegetable Readiness: Rapidly thaw frozen peas and carrots until ice crystals vanish. Drain completely and combine with finely diced onions and green onions in a preparatory bowl.
3. Egg and Sauce Mixture: Whisk eggs thoroughly and create a flavor-enhancing sauce by blending soy sauce and oyster sauce.
4. Egg Cooking: Heat skillet on medium temperature, coat with vegetable oil, and swiftly scramble eggs until soft and fluffy. Transfer to a waiting plate.
5. Vegetable Sautéing: Introduce additional oil, sauté diced onions, green onions, minced garlic, peas, and carrots. Season with salt and pepper, gently coating vegetables.
6. Cauliflower Transformation: Elevate heat to medium-high, spread cauliflower “rice” across surface, breaking dense clusters. Drizzle prepared sauce, quickly incorporating to ensure even distribution.
7. Final Integration: Reduce heat, reintroduce scrambled eggs and previously cooked vegetables. Gently fold ingredients together, warming through for approximately one minute.
8. Serving: Remove from heat immediately and plate, garnishing with optional fresh herbs or additional green onions for enhanced flavor profile.

Notes

• Squeeze Moisture Carefully: Remove excess water from cauliflower to prevent soggy, watery fried rice and ensure a crispy, authentic texture.
• Prep Ingredients in Advance: Chop, measure, and organize all ingredients before cooking to streamline the process and prevent burning or overcooking.
• High Heat is Key: Use medium-high temperature to achieve that classic wok-style caramelization and prevent steaming instead of frying the cauliflower.
• Sauce Distribution Matters: Quickly drizzle and fold sauce to coat ingredients evenly, ensuring each bite bursts with balanced flavor without becoming mushy.

• Prep Time: 10 minutes
• Cook Time: 15 minutes
• Category: Lunch, Dinner, Snacks
• Method: Frying
• Cuisine: Asian

Nutrition

• Serving Size: 3
• Calories: 90
• Sugar: 2 g
• Sodium: 600 mg
• Fat: 4 g
• Saturated Fat: 1 g
• Unsaturated Fat: 3 g
• Trans Fat: 0 g
• Carbohydrates: 12 g
• Fiber: 3 g
• Protein: 5 g
• Cholesterol: 70 mg