Easy Cauliflower Fried Rice

A Healthy, Flavor-Packed Alternative

Cauliflower fried rice is the perfect low-carb, nutrient-rich alternative to traditional fried rice. It’s packed with fiber, vitamins, and antioxidants, making it a great choice for a healthy yet satisfying meal. Plus, it’s quick to make, requires minimal ingredients, and can be customized with different flavors and proteins.

Cauliflower: The Ultimate Low-Carb Substitute

Cauliflower is a nutrient-dense vegetable that serves as an excellent replacement for rice. It’s naturally gluten-free, low in calories, and rich in fiber, making it ideal for weight management and digestive health. Key Nutrients in Cauliflower:

  • Fiber – Supports digestion and keeps you full longer.

  • Vitamin C – Boosts immunity and promotes healthy skin.

  • Vitamin K – Essential for bone health and blood clotting.

  • Antioxidants – Help reduce inflammation and protect cells from damage.

Other Key Ingredients

  • Eggs – Provide protein and essential nutrients like choline for brain health.

  • Garlic & Onion – Add depth of flavor while offering anti-inflammatory benefits.

  • Soy Sauce or Tamari – Enhances taste while providing amino acids.

  • Sesame Oil – Adds richness and contains healthy fats.

  • Vegetables (Carrots, Peas, Bell Peppers) – Boost fiber, vitamins, and antioxidants.

 

Cauliflower Fried Rice

Recipe

 

Ingredients:

  • 1 medium head of cauliflower, riced
  • 2 tablespoons sesame oil
  • 2 eggs, lightly beaten
  • 1 cup mixed vegetables (carrots, peas, bell peppers)
  • 3 green onions, sliced
  • 2 cloves garlic, minced
  • 2 tablespoons soy sauce or tamarind
  • Salt and pepper to taste

Instructions:

  1. Rice the Cauliflower: Remove the leaves and stem from the cauliflower and cut it into florets. Use a food processor to pulse the florets until they resemble rice grains.
  2. Cook the Eggs: Heat 1 tablespoon of sesame oil in a large skillet over medium heat. Pour in the beaten eggs and scramble until fully cooked. Remove the eggs from the skillet and set aside.
  3. Sauté the Vegetables: In the same skillet, add the remaining sesame oil. Add the minced garlic and cook for about 30 seconds until fragrant. Toss in the mixed vegetables and sauté for about 3-4 minutes until tender.
  4. Add the Cauliflower Rice: Stir in the riced cauliflower and cook for another 5-7 minutes, stirring occasionally, until the cauliflower is tender.
  5. Combine and Season: Return the scrambled eggs to the skillet along with the sliced green onions. Pour in the soy sauce and season with salt and pepper. Stir everything together until well combined and heated through.
  6. Serve: Enjoy your Cauliflower Fried Rice warm, either on its own or as a side dish!

Nutrition Facts (per serving)

Calories: 150

Protein: 6g

Fat: 8g

Carbohydrates: 14g

Fiber: 5g

Sugar: 2g.