Description
A quick, low-carb alternative to traditional fried rice made with riced cauliflower, eggs, and vegetables. This recipe is ready in under 20 minutes, budget-friendly, and perfect for meal prep.
Ingredients
Scale
- 1 large head cauliflower (about 4–5 cups riced / 600g)
- 2 large eggs, scrambled and chopped
- 2 tablespoons vegetable oil (avocado or light olive oil)
- 4 cloves garlic, minced
- 1 tablespoon fresh ginger, grated
- 3 tablespoons low-sodium soy sauce (or tamari for gluten-free)
- 1 teaspoon sesame oil
- 3–4 stalks green onions, sliced
- 1 medium carrot, finely diced
- ½ cup frozen peas
- Optional: 1 cup cooked shredded chicken or ½ lb shrimp
Instructions
- Rice the cauliflower by pulsing florets in a food processor until they resemble rice grains. Do not puree.
- Place the riced cauliflower in a clean kitchen towel or paper towels and squeeze tightly to remove excess moisture. This is crucial for texture.
- Heat 1 tablespoon of vegetable oil in a large skillet or wok over medium-high heat. Scramble the eggs quickly and remove them to a plate.
- Add the remaining 1 tablespoon of oil to the pan. Add diced carrots and cook for 2 minutes until softened.
- Add minced garlic and grated ginger; cook for 30 seconds until fragrant, being careful not to burn the garlic.
- Add the squeezed cauliflower rice to the pan. Spread it out and let it sit for 1-2 minutes to brown slightly before stirring. Cook for another 3-4 minutes until tender but still having a slight bite.
- Return the scrambled eggs to the pan and add the frozen peas. Pour in the soy sauce and stir to combine. Cook for 1-2 minutes until peas are heated through.
- Remove from heat. Drizzle with sesame oil and toss in sliced green onions. Taste and adjust salt if needed. Serve immediately.
Notes
Squeezing excess moisture from the cauliflower is the most important step to prevent soggy rice. Use high heat to ensure the cauliflower fries rather than steams. If adding meat, ensure it is not ice-cold to maintain pan temperature. For leftovers, reheat in a skillet with a splash of water or broth to revive texture.
- Prep Time: 5 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Cuisine: Asian
Nutrition
- Serving Size: 1 cup
- Calories: 180
- Sugar: 5
- Sodium: 580
- Fat: 10
- Saturated Fat: 2
- Carbohydrates: 12
- Fiber: 4
- Protein: 10
Keywords: cauliflower fried rice, low carb dinner, healthy fried rice, keto friendly, quick dinner, meal prep, gluten free option