Cauliflower Fried Rice

Fried rice is a Chinese food fav but not the healthiest option if you’re trying to watch what you eat. But don’t fret! Making the low-carb swap from rice to cauliflower is an easy way to get this dish into your healthy(ish) dinner rotation!

 
We hope you enjoy the products we recommend here! Just so you know, we may receive a percentage of sales from the affiliate links on this page, at no extra cost to you. Any purchases you make through the affiliate links will help us keep new content coming your way!

We hope you enjoy the products we recommend here! Just so you know, we may receive a percentage of sales from the affiliate links on this page, at no extra cost to you. Any purchases you make through the affiliate links will help us keep new content coming your way!

This low carb, veggie packed meal is surprisingly cheap and filling. With just half a head of cauliflower, one egg, a handful of fresh veggies and a quick, tasty sauce (of course!), this meal won’t even come close to breaking the bank!

Cauliflower Fried Rice

First, you’ll want to whip up a quick sauce by combining minced garlic with low sodium soy sauce, a little salty & sweet hoisin sauce & subtly spicy chili garlic sauce. Finish it off with a little vegetable oil, give it a good stir and set aside while all those flavors get nice and cozy together.

Next, you’ll make some food magic by turning cauliflower into rice! By pulsing just half a head in your food processor, you’ll end up with loads of cauliflower bits that make the perfect rice substitute. It may not seem like much, but that half head of cauliflower goes a surprisingly long way!

Cauliflower Fried Rice

The last step in this prep will be chopping the veggies. We’re using a yellow onion & bell pepper, carrots, snow peas and green onions, but feel free to use any of your favorites! This version is all veg, but if you’re feeling carnivorous, you could also add some cooked chicken, beef or pork!

Cauliflower Fried Rice

Now, it’s time to get cooking! Heat 2 tablespoons of vegetable oil in your wok or large pan to a high heat. Add the carrots & onions and sauté for 5 minutes, stirring frequently. Add a couple spoonfuls of the sauce, along with the bell pepper & snow peas and continue sautéing for another few minutes. Keep stirring!

Cauliflower Fried Rice.jpg

Once all of the veggies have started to cook down, scoot them to the backside of your pan. Crack in one egg and give it a quick scramble. Stir the scrambled egg into the rest of the veggies.

Cauliflower Fried Rice

Finally, add the cauliflower, green onions and the rest of your sauce. I like cutting the whiter ends of the green onions into about 1” pieces for a nice bite, while thinly slicing the greener ends to use as a garnish.

Cauliflower Fried Rice

Let it cook for 5-10 minutes or until the cauliflower is tender. You shouldn’t need any salt, but you can add black pepper to taste. Finish it off with some toasted sesame seeds, chili oil or crushed red pepper and dig in! You can get four servings out of this recipe, but if you’re a pair of hungry people (like us!), you’ll have enough to go back for seconds!

Cauliflower Fried Rice

What are some of your favorite ways to swap out carbs for veggies? Let us know in the comments and be sure to tag @thecraftchew on Instagram with your cauliflower creations!

Yield: 2-4 (how hungry are you??)
Author:

Caulifower Fried Rice

A lighter version of the classic! Swap out the rice for cauliflower, load it up with your favorite veggies and a quick sauce.

ingredients:

  • 1/2 head cauliflower 
  • 2 carrots, finely diced 
  • 1 small yellow onion, finely diced 
  • 1 bell pepper (any color), finely diced 
  • 1 cup snow peas
  • 3 stalks green onion, cut in approx. 1" pieces 
  • 1 raw egg 
  • 1 clove garlic, minced 
  • 1/4 cup low sodium soy sauce 
  • 2 tbsp. hoisin sauce 
  • 1 tsp. chili garlic sauce or chili paste 
  • 2 tbsp. veg oil (+ more for pan) black pepper to taste

instructions:

How to cook Caulifower Fried Rice

  1. In a small bowl, stir together garlic, soy, hoisin & chili sauce with 2 tbsp. vegetable oil. Set sauce aside. 
  2. Break cauliflower down into pieces and pulse in food processor until you have small rice sized bits. 
  3. Add 2 tbsp. vegetable oil to a wok or large pan and bring to medium-high heat. 
  4. Sauté carrots & onions for 5 mins., stirring frequently. Add a couple spoons of sauce, bell pepper & snow peas and sauté for another 5 mins. 
  5. Move veggies aside in pan to make room for egg. Crack egg and scramble. Once scrambled, mix egg in with other veggies. 
  6. Stir in cauliflower and green onions. 
  7. Add the rest of sauce, stir and continue cooking for 10 minutes, or until cauliflower is tender. 
  8. Add black pepper to taste and serve warm.
Created using The Recipes Generator

Thanks for Chewsing!

 
 

You can use either one of these chili sauces. Both are insanely delicious and perfectly spicy!

 

Hi, hungry friends! We’re Ashley & Sean, Louisiana natives with a big love of food! We’re a husband and wife dynamic duo who film & photograph people, places & food for a living. The Craft Chew is our food baby, inspired by our love of craft brews, tasty chews and a little nod to our furry pup, Chewy. Thanks for stopping by!