This cauliflower fried rice is my healthy clean eating fried rice copycat. It’s made with soy sauce, veggies, garlic, ginger, and egg. But, it replaces white rice for a light and healthy cauliflower rice. It’s gluten-free, vegetarian and low carb!
This cauliflower fried rice is one of my go-to recipes when I need some “junk food” but really want to keep it healthy and light. But first things first…
How do you make cauliflower rice?
Making cauliflower rice is one of the easiest culinary shortcuts out there. All you need is some cauliflower and a food processor. Break apart the cauli so that you end up with florets only. You save the stem for making soup or you can make this roasted cauliflower alfredo sauce.
I use a whole head of cauliflower when I make my rice and if I have any plain rice left over from my recipe, then I just freeze it. Use a reusable food bag to make it easy to store. Just lay flat and freeze. Perfect for the next time you need some cauliflower fried rice.
Cauliflower rice may not replace your actual fried rice, but when you’re trying to keep it clean and fresh it does become the clear winner.
So, what does cauliflower rice actually taste like?
Well, it’s light and fluffy like actual rice. It has the texture and bite of a grain like farro but is as quick to cook as couscous. So, really it’s the best of both worlds.
Nutritionally, it’s a dream. It’s packed with vitamin C and contains a fraction of the calories as the same amount of cooked brown rice. Those facts alone make this a dream for someone trying to cut calories and carbs, but still wants those fast food treats… but healthier.
How exactly do you make cauliflower fried rice?
We start the way all amazing fried rice starts… with sesame oil. Stir fry some garlic and ginger to get all those smells and flavors going.
I use frozen veggies when I’m in a pinch. Which is often, when I’m making this dish. But, if you have fresh veggies on hand then feel free to use them. Add those veggies to the pan, until they’re warm all the way through. Toss in the cauliflower and let it fry for a few minutes.
This is the part where your pan needs to be hot. A cauliflower has so much steam that if your pan isn’t hot enough you’ll only be releasing the moisture from the cauliflower and it’ll stream and go soggy.
Add your sauce to the pan and toss it all together. Just be sure to sauce a little sauce for the end and you can drizzle it over your finished rice. Just like it’s proper take-out! Cardboard contains are an optional extra!
Cauliflower Fried Rice
This easy healthy cauliflower fried rice is just like take-out but without the calories and carbs. This fried rice is packed with frozen veggies to make it easy in 15 minutes!
- 1/2 head cauliflower
- 2 Tbsp sesame oil
- 1 clove garlic
- 1 tsp ginger minced
- 1 medium white onion
- 1 red bell pepper chopped
- 1 carrot finely chopped
- 1/2 cup frozen peas
- 1/2 cup frozen corn
- 1 egg
For the sauce
- Cut the florets off the cauliflower and place them in the bowl of a food processor. Blend the cauliflower in the food processor until it resembles the size of rice. Heat a non stick skillet on medium heat and add the sesame oil. Dice the onion and add that to the pan along with the garlic and ginger. Saute for about 2 minutes.
- Add the red pepper, corn, peas and carrot into the pan and let cook for about 3 minutes, until the carrot has softened and the peas and corn are thawed.
- Add the cauliflower and turn the pan up to medium high. There’s a lot of moisture in a cauliflower so the higher your temperature when you cook it the more it will stir fry rather than steam. In a small bowl combine the soy sauce, gochujang and the honey and adjust the ratios to taste.
- Once the cauliflower is almost cooked, make a well in the centre and crack the egg into it. Leave to cook and set for about 1 minute, then start to stir through the cauliflower. Add most of the sauce to the pan reserving about 2 teaspoons.
- Once the egg is cooked divide the cauliflower rice into serving bowls, top with the green onions and onion seeds and the remaining sauce.