Forget the rice and instead, enjoy this low-carb twist on a classic favorite—Cauliflower Fried Rice!
If I left my partner to his own devices, he’d happily eat fried rice every night of the week. As a South African who rarely misses a chance to fire up the braai (barbecue), his ultimate comfort food is a perfect blend of both worlds: grilled steak paired with vegetable fried rice! This shared love of fried rice led us to experiment with a healthier twist, and that’s how we discovered the wonders of cauliflower rice.
At first, I was skeptical. Could cauliflower really mimic the satisfying stir-fried texture of traditional rice? The answer is a resounding yes! This recipe captures all the bold, savory flavors of classic fried rice (the rich umami of soy sauce, the nuttiness of sesame oil, and the freshness of stir-fried veggies) while sneaking in extra vegetables and cutting down on carbs.
This recipe is a perfect fit for low-carb and keto diets, but most importantly, it’s just plain delicious. Whether you’re feeding a family or enjoying a cozy dinner for one, this cauliflower fried rice is bound to become your weeknight favorite, just like it has for us!
Is Cauliflower Fried Rice Healthy?
By replacing rice with cauliflower, you’re cutting down on carbs while boosting your intake of fiber, vitamins, and antioxidants. The mix of colorful veggies, like carrots and peas, also adds a range of nutrients to this dish, and the more veggies you add, the more diversity you get. We also can’t forget that protein-rich egg. While this recipe only calls for one, I’ve found that two work just as well.
To make this fried rice even healthier, consider swapping the sugar for agave or honey. To make this recipe gluten-free, opt for coconut aminos over soy sauce. You can also add a lean protein like chicken or tofu to make this a complete, balanced meal.
Where Does Fried Rice Come From?
Fried rice has been a beloved dish for centuries, with its origins dating back to ancient China during the Sui Dynasty. Originally created to repurpose leftover rice, it was a practical and flavorful solution to minimizing food waste. By the Ming Dynasty, the stir-frying technique we associate with fried rice today became widespread as a quick and straightforward way to cook a meal with minimal fuel.
Throughout history, fried rice has served as a culinary symbol of resourcefulness and family togetherness. From Yangzhou, where the dish began, to global adaptations like Japanese chāhan and Thai fried rice, its essence has remained the same: flexibility, flavor, and the joy of sharing a meal.
This cauliflower fried rice recipe is a testament to this history, combining tradition with modern health-conscious choices. By using cauliflower rice and heart-healthy oils, this recipe keeps the spirit of fried rice alive while embracing contemporary dietary preferences.
How To Make Ahead And Store
Store leftovers in an airtight container in the refrigerator for up to 3 days. To freeze, let the fried rice cool completely, then place it in a freezer-safe container. It will keep for up to 2 months; just thaw overnight in the refrigerator before reheating. Reheat in a skillet to restore its texture; avoid microwaving for best results.
Serving Suggestions
While this dish already has protein with the inclusion of egg, you can certainly up the amount with some Air-Fryer BBQ Chicken Thighs, this Baked Honey-Cajun Salmon, my favorite Air-Fryer Pork Belly, or my partner’s favorite Steak With Garlic Butter Mushrooms. For a satisfying crunch, I love to stir through some Crispy And Healthy Baked Tofu on days when I don’t feel like eating meat, or I’ll have this Din Tai Fung Cucumber Salad as a refreshing side.
Ingredients
- 1 small head cauliflower or 2 cups cauliflower rice
- 2 tablespoons soy sauce
- 1/2 teaspoon sugar or honey
- 1 teaspoon sesame oil
- 2 tablespoons olive oil
- 1 large egg beaten
- 1/2 white onion diced
- 1 medium carrot diced
- 2 cloves garlic minced
- 1/4 cup frozen peas
- Green onions for garnish
- Sesame seeds for garnish
Instructions
- If using fresh cauliflower, cut it into florets and place them in a food processor. Pulse until the cauliflower reaches a rice-like consistency. Skip this step if using store-bought cauliflower rice.
- In a small bowl, combine the soy sauce, sugar, and sesame oil. Stir well and set aside.
- Heat 1 tablespoon of olive oil in a large skillet over high heat. Add the beaten egg and cook for about 1 minute. Gently scramble with a spatula, then remove the egg from the skillet and set aside.
- In the same skillet, heat the remaining tablespoon of olive oil. Add the diced onion and carrot, and stir-fry for 2 to 3 minutes until they start to soften. Stir in the minced garlic and frozen peas, cooking for another minute until the garlic is fragrant and the peas are heated through.
- Add the cauliflower rice to the skillet. Stir-fry for 5 minutes, or until the cauliflower is tender and slightly browned.
- Pour the soy sauce mixture over the cauliflower rice and stir to combine. Return the cooked egg to the skillet, mixing it into the fried rice. Remove from heat.
- Transfer the cauliflower fried rice to plates or bowls. Garnish with chopped green onions and a sprinkle of sesame seeds before serving.
Nutrition Info:
Nutrition information are estimates only and may vary based on the specific brands, ingredients, and portion sizes you use. This data is provided for informational purposes only.
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