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Cauliflower Fried Rice

Cauliflower Fried Rice: A Healthy Twist on Your Favorite Dish

Cauliflower Fried Rice is a low-carb alternative to traditional fried rice, packed with flavor and easy to customize.
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings: 4 servings
Course: Quick Meals
Cuisine: Asian
Calories: 180

Ingredients
  

For the Stir-Fry
  • 10 oz Frozen Cauliflower the main ingredient that mimics rice; a bag is perfect for convenience
  • 1 cup Frozen Peas and Carrots adds a pop of color and sweetness
  • 1 large Egg provides protein and structure; use tofu for vegan
  • 1 medium Onion both yellow and green onions work beautifully
  • 2 cloves Minced Garlic infuses an aromatic depth; fresh garlic gives the best results
For the Sauces
  • 2 Tb Soy Sauce the key seasoning that adds umami flavor; opt for gluten-free if needed
  • 1 Tb Oyster Sauce deepens the flavor profile; substitute using 2 Tb soy sauce and 1 Tb dark soy sauce if unavailable
  • to taste Salt essential for taste enhancement
  • to taste Pepper adjust according to your preference

Equipment

  • Microwave
  • skillet
  • Fine mesh strainer

Method
 

Step-by-Step Instructions
  1. Microwave a 10 oz bag of frozen cauliflower for 5 minutes on high power until soft but not mushy. Carefully drain in a fine-mesh strainer, pressing with a spoon to remove excess moisture.
  2. Place a skillet over medium heat and add a touch of oil. Sauté a handful of frozen peas and carrots for about 3-4 minutes until warmed through, then add in diced yellow and green onions. Cook for an additional minute before removing from the pan.
  3. In the same skillet, add another teaspoon of oil and increase the heat to medium-high. Crack an egg into the skillet and stir vigorously for about 2 minutes until it’s fully scrambled. Transfer the egg to a plate and keep warm.
  4. Return the skillet to the stove, add more oil if necessary. Add previously sautéed onions, garlic, peas, and carrots. Stir-fry for about 2-3 minutes until onions are translucent and garlic is fragrant.
  5. Stir in the prepared cauliflower rice, breaking up clumps. Cook over medium-high heat for about 5 minutes, stirring continuously until slightly golden.
  6. Quickly drizzle in 2 tablespoons of soy sauce and 1 tablespoon of oyster sauce. Toss thoroughly to ensure even coating and fry for another minute.
  7. Fold in the scrambled egg along with the vegetable mixture. Stir gently for about 1 minute until well combined, adjust seasoning with salt and pepper, then remove from heat.

Nutrition

Serving: 1servingCalories: 180kcalCarbohydrates: 12gProtein: 9gFat: 10gSaturated Fat: 1.5gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 7gCholesterol: 150mgSodium: 800mgPotassium: 400mgFiber: 4gSugar: 2gVitamin A: 15IUVitamin C: 60mgCalcium: 4mgIron: 6mg

Notes

Ensure to drain the cauliflower well to avoid a soggy texture. You can customize with your choice of proteins or vegetables.

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