Best 3 Healthy Cauliflower Fried Rice Recipes

Cauliflower fried rice is a delicious and healthy alternative to traditional fried rice. Made with cauliflower rice, vegetables, and your favorite protein, it's a low-carb, low-calorie dish that's packed with nutrients. Cauliflower fried rice is also a great way to use up leftover vegetables and rice. Whether you're looking for a quick and easy weeknight meal or a healthier take on a classic dish, cauliflower fried rice is a great choice.

Let's cook with our recipes!

HEALTHY CAULIFLOWER FRIED "RICE" RECIPE BY TASTY

Healthy Cauliflower Fried

Here's what you need: cauliflower, sesame oil, garlic, ground beef, carrot, frozen peas, eggs, white pepper, soy sauce, green onion

Provided by Tasty

Categories Dinner

Time 30m

Yield 4 servings

Number Of Ingredients 10

Ingredients

1 head cauliflower
1 tablespoon sesame oil
1 tablespoon garlic
½ lb ground beef, can substitute chicken, pork, shrimp, or tofu
1 cup carrot, diced
1 cup frozen peas
2 eggs
white pepper, to taste
3 tablespoons soy sauce
green onion, chopped, for garnish

Steps:

Break down a head of cauliflower in a food processor until it's the size of rice.
Heat sesame oil over high. Add garlic and fry until fragrant.
Add the beef, chicken, pork, shrimp or tofu and cook until 80% done.
Add carrots and cauliflower, stir until thoroughly incorporated. Mix in peas.
Push ingredients to the sides of the pan to create a well. Pour in 2 whisked eggs and let it set for 15 seconds. Scramble eggs and fold into the cauliflower rice.
Season with white pepper and stir in soy sauce.
Garnish with chopped green onions and serve.
Enjoy!

Nutrition Facts : Calories 311 calories, Carbohydrate 16 grams, Fat 16 grams, Fiber 5 grams, Protein 25 grams, Sugar 5 grams

CAULIFLOWER FRIED RICE

Cauliflower Fried Rice image

It looks like rice, it tastes like rice, but it's not! And no one will ever know, unless you tell them. This quick and easy Fried Rice recipe tastes like it just came from your favorite Chinese restaurant. Serve as a side or add cooked chicken, pork or shrimp for a fast and easy main dish.

Provided by Green Giant

Categories Trusted Brands: Recipes and Tips

Time 13m

Yield 4

Number Of Ingredients 6

Ingredients

1 tablespoon vegetable oil
1 large clove garlic, crushed
½ teaspoon grated fresh ginger
1 (12 ounce) package Green Giant® Riced Cauliflower Medley
2 tablespoons soy sauce
1 egg, lightly beaten and scrambled

Steps:

Heat vegetable oil in a large nonstick skillet and cook garlic and ginger over medium heat 1 minute.
Add Green Giant Riced® Cauliflower Medley and cook 5 minutes, stirring frequently, or until vegetables are until tender-crisp.
Stir in soy sauce and cook 1 minute.
Stir in cooked egg and continue cooking 1 minute or until heated through.

Nutrition Facts : Calories 86.9 calories, Carbohydrate 6.4 g, Cholesterol 42.2 mg, Fat 5.3 g, Fiber 2.1 g, Protein 4.3 g, SaturatedFat 1.1 g, Sodium 498.3 mg, Sugar 0.4 g

CAULIFLOWER FRIED RICE

Cauliflower Fried Rice image

Provided by Ree Drummond : Food Network

Categories side-dish

Time 30m

Yield 4 servings

Number Of Ingredients 14

Ingredients

1 head of cauliflower, stem removed, head cut into florets
2 tablespoons vegetable oil
1 tablespoon toasted sesame oil
3 green onions, sliced thin
2 cloves garlic, minced
1 tablespoon minced fresh ginger
1 tablespoon chili paste, plus more if desired
1/2 cup shredded carrots
1 cup packed baby spinach
1/4 cup low-sodium soy sauce
2 tablespoons butter
4 eggs
Sriracha (if desired)
2 tablespoons toasted sesame seeds

Steps:

In batches, pulse the cauliflower in a food processor until rice-size crumbs form. Transfer to a bowl and set aside.
Put a large skillet over medium heat and add the vegetable oil and sesame oil. Add two-thirds of the green onions, the garlic, ginger and chili paste. Cook, stirring constantly, until fragrant, 2 to 3 minutes. Raise the heat to medium high and add the carrots and spinach; continue to cook, stirring, until the spinach has wilted, 1 to 2 minutes.
Continuing to stir constantly, add the cauliflower rice. Cook until the cauliflower is tender, 3 to 4 minutes. Pour in the soy sauce and stir, scraping the bottom of the skillet, until the liquid has evaporated, 2 to 3 minutes longer.
Meanwhile, melt the butter in a second skillet over medium heat. Crack in the eggs; as they cook, spoon hot butter over the whites of the eggs so that the whites set without flipping. Towards the end of cooking, carefully spoon hot butter over the yolks and cook until the eggs reach the desired doneness.
Remove the pan with the cauliflower from the heat, drizzle with sriracha, and sprinkle with the toasted sesame seeds and reserved green onions. Divide between 4 plates and top each serving with an egg.

Tips:

Choose the right cauliflower. Look for a head of cauliflower that is compact and heavy, with tightly packed florets. Avoid cauliflower that has any signs of bruising or wilting.
Grate the cauliflower finely. This will help it resemble rice more closely and make it easier to cook.
Use a large skillet or wok. This will help the cauliflower rice cook evenly and prevent it from becoming soggy.
Cook the cauliflower rice over high heat. This will help it brown and develop a slightly crispy texture.
Add your vegetables and protein. Once the cauliflower rice is cooked, you can add your vegetables and protein of choice. Be sure to cook them until they are tender but still have a slight crunch.
Season the cauliflower rice. Add your favorite seasonings to taste. Some popular options include soy sauce, garlic powder, ginger powder, and sesame oil.

Conclusion:

Cauliflower rice is a healthy and delicious alternative to traditional rice. It is low in calories and carbs, and it is a good source of fiber and nutrients. It can be used in a variety of dishes, from stir-fries to soups to salads. With a little creativity, you can easily make cauliflower rice a regular part of your healthy diet. Enjoy!