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CAULIFLOWER FRIED RICE
10

CAULIFLOWER FRIED RICE

NUTRITION
HEALTHY RECIPES
Jan 25, 2025

CAULIFLOWER FRIED RICE

Cauliflower Fried Rice is a nutritious and low-carb alternative to traditional fried rice, packed with vibrant vegetables and savoury flavours. Grated cauliflower takes the place of rice, creating a light yet satisfying dish that is loaded with texture and colour from carrots, bell peppers and onions. These vegetables are sauteed in olive oil with salt and pepper. A hint of soy sauce provides a classic umami taste, while a lightly scrambled egg adds protein and richness. Quick and easy to make. The Cauliflower Fried Rice is perfect for lunch or dinner and is both delicious and healthy. Enjoy it on its own or as a side to your favourite main dish.

RECIPE CATEGORY

Lunch, Dinner, Entrée, Side

SERVING SIZE

1

CUISINE

Asian, Fusion

PREPARATION / TECHNIQUES

Sauté, Stir-Fry, One-Pot Wonders, Quick & Easy

OCCASION / HOLIDAY

Weeknight Dinner, Healthy Eating, Meal Prep, Family Dinner

SPECIAL CONSIDERATION / DIETARY CONCERNS

Low Carb, Gluten-Free, Dairy-Free, High Fibre, Kid Friendly

DISH TYPE

Stir-Fry, Healthy Meal, Comfort Food

INGREDIENTS

There are the following ingredients for Cauliflower Fried Rice :

  • 100g cauliflower, grated (for rice)
  • 1/4 carrot, diced
  • 1/4 bell pepper, diced
  • 1/4 onion, chopped
  • 1 egg, lightly beaten
  • 1 tsp soy sauce (low sodium)
  • 1 tsp olive oil
  • Salt & pepper, to taste

FULL NUTRITIONAL INFORMATION

  • Calories: 130 kcal
  • Protein: 6g
  • Fat: 6g
  • Carbohydrates: 12g
  • Fibre: 4g
  • Sodium: 160mg

PREPARATION

  • Prepare Ingredients: Heat olive oil in a large skillet over medium heat. Add the chopped onion, cooking until soft and translucent about 3 minutes.
  • Cook Vegetables: Add the diced carrot and bell pepper to the skillet. Stir and cook for an additional 3-4 minutes until the vegetables are tender.
  • Add Cauliflower: Add the grated cauliflower rice to the pan. Stir to combine and cook for another 3 minutes, allowing the cauliflower to soften slightly.
  • Add Egg and Seasoning: Push the cauliflower mixture to one side of the skillet. Pour the beaten egg into the empty side, scrambling it until fully cooked. Once cooked, mix the scrambled egg into the cauliflower rice.
  • Season and Serve: Add the soy sauce, salt and pepper, stirring to coat the vegetables and egg evenly. Cook for 1-2 more minutes, then remove from heat. Serve warm, garnished with chopped spring onions if desired.

PREP TIME

5 minutes

COOKING TIME

10 minutes

TIPS FOR CAULIFLOWER FRIED RICE

  • Fresh Cauliflower Rice: For best results, use fresh cauliflower rice, but frozen works well when drained to remove excess moisture.
  • Veggies Varieties: Add other favourite vegetables like peas, mushrooms or broccoli for more variety.
  • Even Chopping: For even cooking, chop the vegetables into similar-sized pieces, ensuring they cook uniformly.

VARIATIONS

  • Boost Protein: Add diced chicken or shrimp to make it a protein-packed main course.
  • Spicy Kick: For a spicy kick, add a dash of sriracha or a sprinkle of red pepper flakes during cooking.
  • Veggies Option: Make it vegetarian by skipping the egg and adding tofu cubes instead.
  • Extra Flavour: For extra flavour, add a few drops of sesame oil towards the end of cooking.
  •  Gluten-Free Option: Replace soy sauce with tamari or coconut aminos for a gluten-free option.

PREPPING AND STORAGE

  • Fridge: Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in a skillet over medium heat until warmed through.
  • Freezing: Freeze in individual portions for up to 1 month. Thaw overnight in the fridge and reheat as above.

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