If you love fried rice but want to skip the carbs and oil. Then this recipe for you. Cauliflower fried rice is light, low in calories & still full of flavour. It is a ideal choice when you are craving for something healthier and easy to make in home.
In this recipe, you will learn how to make cauliflower fried rice. We will also explain about what makes it so healthy, when to eat it & best way to cook and store it.
What Is Cauliflower Fried Rice and Why this is Healthy?
Cauliflower fried rice is healthy version of normal fried rice. Instead of white or brown rice we will use grated cauliflower. It looks & feels like rice, but is made from fresh cauliflower.
Why it better?
- It low in calories and carbs.
- It’s packed with fibre and vitamins like Vitamin C and K.
- Helps with digestion and keeps you full more longer.
- You can add so many veggies you like.
- It’s gluten free, dairy free and can made vegan.
When Should You Make Cauliflower Fried Rice?
You can eat this dish anytime in day. It’s great for:
- A light lunch
- A fast dinner
- A healthy post workout food
- Meal prep for few days
- A low carb side with grilled chicken or fish
Where to Find Cauliflower Rice or How to Make It
You can buy pre riced cauliflower from market. It usually available in frozen or fresh section. But also very easy to make at home.
Steps to make cauliflower rice:
- Wash and dry one medium cauliflower.
- Cut it into small pieces.
- Put in food processor.
- Pulse until looks like rice.
No processor? Just use box grater. One medium cauliflower gives around 4 cups.
How to Make Cauliflower Fried Rice – Step-by-Step
Ingredients:
- 3 cups cauliflower rice
- 1 tbsp sesame oil (or olive oil)
- 2 garlic cloves, minced
- 1 small onion, chopped
- 1 cup mixed vegetables (like carrot, peas, bell pepper)
- 2 eggs (optional – for extra protein)
- 2 tbsp low-sodium soy sauce (or tamari)
- Salt & pepper as needed
- Green onions for topping
- Optional: a dash chili sauce or vinegar
Instructions:
- Prepare all ingredients
Make sure veggies are chopped and cauliflower is riced. This dish cooks fast, so better everything is ready. - Sauté the aromatics
Heat oil in large pan. Add garlic, onion and cook for 2–3 minutes until soft and nice smell. - Cook the veggies
Put mixed veggies in pan. Stir fry for 5 minutes until soft but little crunchy. - Scramble the eggs (optional)
Push veggies to side. Crack eggs into pan. Scramble it. Then mix with veggies. - Add cauliflower rice
Put cauliflower rice in pan. Cook for 5–7 mins. Stir regular. Cauliflower should soft, not soggy. - Add soy sauce and season
Add soy sauce. Mix good. Put salt and pepper. Add chili sauce if you like spice. - Garnish and serve
Turn off stove. Add green onions on top. Serve hot!
What Variations Can You Try With This Recipe?
- Vegan Version: No egg, use tofu or tempeh.
- Spicy Version: Add sriracha or red chili flakes.
- More Protein: Add grilled chicken or prawns.
- Asian Style: Add ginger, sesame or vinegar.
- Thai Style: Lime juice and coriander on top.
Where to Serve and How to Store It
Serving Tips:
Serve as main or side with:
- Grilled meat
- Stir fried tofu
- Asian-style soup
- Lettuce wraps
Storage Tips:
Cool it fully before keeping. Put in airtight box. Keep in fridge for up to 3 days. To reheat use pan or microwave. Add small water if dry. Can freeze it too, but fresh taste better.
Why This Recipe Works for a Healthy Diet
- Low in calories – helpful for weight loss
- Keeps you full – thanks to high fibre
- Fast cooking – done in less than half hour
- Budget friendly – basic and cheap ingredients
- Very flexible – fit in different diet styles
Nutritional Value (Per Serving – Approximate)
- Calories: 180 kcal
- Carbs: 12g
- Protein: 8g
- Fat: 10g
- Fibre: 4g
- Sugars: 4g
- Sodium: 620mg
- Vitamin C: 70% DV
- Iron: 6% DV
- Calcium: 4% DV
Note: Value can change depend on ingredient and portion size.
Conclusion
Cauliflower fried rice is quick, low calorie dish that fits for any healthy life. It’s fast to make & simple to change. If you trying to eat clean, cut carbs or add veggies – this recipe is perfect. Once you try, it will become your go-to dish when you want healthy food without extra calories.
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FAQ’s
Does cauliflower fried rice taste like real rice?
Texture is like rice but flavour is more mild and nutty. It absorb sauces well like regular fried rice.
Can I use frozen cauliflower rice?
Yes, Just defrost and squeeze water before cooking. Else it will get mushy.
How do I stop it from becoming soggy?
Don’t overcook. Use medium-high heat and keep stirring. Also, dry cauliflower before start.
Yes, Low in carbs, doesn’t spike sugar. Still check with your doctor for safety.
Sure, It’s good way for kids to eat veggies. Mix with little rice if needed to start.
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