Cauliflower fried rice is so rich and flavorful, so tasty, that it’s difficult to believe it’s not made with the real thing!
I love eating this tasty dish with no guilt whatsoever. You see, fried rice used to be one of my guilty pleasures, back in my high-carb days. Even then, I knew that it wasn’t the best choice to make, nutritionally speaking.
This delicious and nutritious recipe changed everything. My family and I can now enjoy the incredible flavors and textures of the traditional dish, while getting in great high-quality nutrition, so the guilt is gone!
The ingredients needed for this recipe
Here are the ingredients you’ll need to make cauliflower fried rice. This is an overview – the exact measurements are included in the recipe card below:
Vegetables: You will need cauliflower, onion, and bell pepper. Any color of bell pepper will do, but I particularly like using red peppers for a splash of color.
Aromatics: Minced garlic and ginger. You can mince them yourself or use the stuff that comes in a jar. Both work.
Avocado oil: A neutral-tasting oil with a high smoke point, very appropriate for cooking.
Eggs: I use large eggs in most of my recipes, this one included.
Soy sauce: I use reduced-sodium soy sauce in most of my recipes. I find that traditional soy sauce is too salty. Obviously, you can also use a gluten-free alternative.
Finishing touches: Black pepper, green onions, and sesame oil.
How to make cauliflower fried rice
It’s so easy! Scroll down to the recipe card for the detailed instructions. Here are the basic steps:
Process the cauliflower in your food processor into the texture of rice.
Cook the onions, bell peppers, garlic and ginger in avocado oil.
Add the riced cauliflower and cook it for a few minutes, stirring.
Make a hole in the center of the veggies. Pour the eggs and one tablespoon of the soy sauce into the hole and scramble them into the hot cauliflower, stirring constantly, until cooked
Mix in the remaining soy sauce and the black pepper. Off heat, add the sesame oil and scallions.
Does it taste like the real thing?
It’s surprisingly close. Even basic cauliflower rice is quite similar to white rice, especially when made with cheese and garlic. But it’s not the same.
However, this dish is truly so close to the real thing, so flavorful and satisfying, that I’m pretty sure you could serve it to unsuspecting guests and they would never know it wasn’t made with actual rice.
Not that I ever did! I am fully transparent with my guests, especially these days with all the food allergies and unique preferences. 😀
What to serve with cauliflower fried rice?
Any Asian-style main course goes well with this side dish. I often serve it with these Asian meatballs.
You can also serve it with any neutral main dish, such as baked chicken breast and grilled chicken breast.
What about leftovers?
You can keep leftovers in the fridge, in a sealed container, for 3-4 days. Reheat them gently in the microwave, on 50% power.
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Cauliflower Fried Rice
INGREDIENTS
- 1 medium head cauliflower (1.25 lb. after trimming)
- 2 tablespoons avocado oil
- 1 medium onion, diced
- 1 medium red bell pepper, diced
- 1 tablespoon minced garlic
- 1 tablespoon minced ginger
- 3 large eggs, lightly beaten
- 4 tablespoons reduced sodium soy sauce, divided (or use a gluten-free alternative and add salt as needed)
- 1/4 teaspoon black pepper
- 2 tablespoons thinly sliced green onions
- 1 tablespoon sesame oil
INSTRUCTIONS
- Wash and trim the cauliflower. Cut into large florets. Process in batches in your food processor into the texture of rice.
- In a large skillet, heat the oil over medium-high heat. Add the onion and cook, stirring, until soft, about 5 minutes. Add the bell pepper and cook 2 more minutes. Add the garlic and the ginger and cook, stirring, 30 seconds.
- Add the riced cauliflower. Cook, stirring constantly, 4-5 minutes, until cauliflower is starting to soften.
- Make a hole in the center of the veggies. Pour the eggs and one tablespoon of the soy sauce into the hole and scramble them into the hot cauliflower, stirring constantly, until cooked, about 1 minute.
- Stir in the remaining soy sauce and the black pepper. Cook 1 more minute. Turn the heat off and stir in the sesame oil. Sprinkle with the green onions. Serve the cauliflower fried rice immediately.
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Vered DeLeeuw, LL.M., CNC, has been following a low-carb real-food diet and blogging about it since 2011. She's a Certified Nutrition Coach (NASM-CNC), has taken courses at the Harvard School of Public Health, and has earned a Nutrition and Healthy Living Certificate from Cornell University. Her work has appeared in several major media outlets, including Healthline, HuffPost, Today, Women's Health, Shape, Reader's Digest, and Better Homes and Gardens.