Cauliflower Fried Rice (Printable)

Light grain alternative packed with vegetables and Asian-inspired flavors for quick, satisfying meals.

# Ingredient List:

→ Vegetables

01 - 1 medium head cauliflower (about 1.3 lbs), cut into florets
02 - 1 medium carrot, peeled and diced
03 - 1/2 cup frozen peas
04 - 1 small red bell pepper, diced
05 - 2 green onions, thinly sliced
06 - 2 cloves garlic, minced
07 - 1-inch piece fresh ginger, grated

→ Eggs

08 - 2 large eggs, lightly beaten (omit or substitute for vegan version)

→ Sauces & Oils

09 - 2 tablespoons sesame oil or neutral oil, divided
10 - 2 tablespoons low-sodium soy sauce or tamari (for gluten-free)
11 - 1 teaspoon toasted sesame oil (optional, for finishing)

→ Seasonings

12 - 1/4 teaspoon ground white or black pepper
13 - Salt, to taste

# Steps:

01 - Rinse cauliflower florets and pat dry thoroughly. Place in food processor and pulse until texture resembles rice grains. Work in batches if necessary to avoid overcrowding.
02 - Heat 1 tablespoon oil in large nonstick skillet or wok over medium-high heat. Add beaten eggs and scramble until just set, about 30-60 seconds. Remove to plate and set aside.
03 - Add remaining oil to skillet. Sauté garlic and ginger for 30 seconds until fragrant. Add carrots, bell pepper, and peas; cook 2-3 minutes until slightly tender but still crisp.
04 - Add riced cauliflower and cook, stirring frequently, for 4-5 minutes until tender but not mushy. The cauliflower should retain some texture and not become watery.
05 - Stir in soy sauce, pepper, and salt to taste. Return scrambled eggs to pan along with green onions. Toss everything to combine and heat through for 1 minute.
06 - Drizzle with toasted sesame oil if using. Remove from heat immediately and serve hot while maintaining texture.

# Expert Advice:

01 -
  • It satisfies those intense fried rice cravings without the post-meal carb crash that leaves you needing a nap
  • The vegetables stay perfectly crisp-tender, creating this satisfying texture contrast that makes every forkful interesting
02 -
  • Drying your cauliflower florets thoroughly before ricing prevents the dreaded steamed-vegetable texture that ruins this dish
  • Working over high heat and stirring constantly creates those coveted slightly crispy edges on the cauliflower
03 -
  • Freeze riced cauliflower in portion-sized bags for meal prep days when time is tight
  • Let your pan get properly hot before adding ingredients—that sizzle is what makes fried rice taste authentic
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