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Low-Carb Cauliflower Fried Rice

Last modified: Jan 18, 2025. Originally posted: Jan 18, 2025
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This innovative dish transforms humble cauliflower into a delicious, grain-free alternative to traditional fried rice, packed with savory Asian seasonings, scrambled eggs, and fresh vegetables. The cauliflower is pulsed to achieve a rice-like texture, then stir-fried to perfection with classic Chinese aromatics, creating a satisfying dish that's both nutritious and keto-compliant.

Authors
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Total Time
45
Recipe Yield
4
Prep Time
20
Cook Time
25
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Introduction

As the low-carb movement gained momentum in the early 2010s, creative cooks began experimenting with cauliflower as a rice substitute, revolutionizing how we approach traditional grain-based dishes. This cauliflower fried rice emerged as one of the movement's greatest successes, proving that dietary restrictions don't mean sacrificing beloved comfort foods. The dish has become so popular that even traditional Chinese restaurants have started offering it as a low-carb option, demonstrating how modern dietary trends can respectfully adapt classical cuisine. The key to its success lies in the preparation method - the cauliflower must be properly riced and dried to achieve that coveted rice-like texture.

Ingredients

• 1 large head cauliflower (about 2 pounds), cut into florets

• 3 tablespoons sesame oil, divided

• 2 large eggs, lightly beaten

• 1 medium yellow onion, finely diced

• 2 medium carrots, finely diced

• 3 cloves garlic, minced

• 1 tablespoon fresh ginger, minced

• 1 cup frozen peas, thawed

• 3 green onions, thinly sliced

• 3 tablespoons low-sodium soy sauce (or tamari for gluten-free)

• 1 tablespoon rice vinegar

• 1 teaspoon toasted sesame seeds

• 1/4 teaspoon white pepper

• 1/2 teaspoon salt, or to taste

Instructions on how to make Keto Fried "Rice" (with cauliflower rice)

Step 1:

Cut cauliflower into florets and pulse in food processor until rice-sized pieces form, working in batches if necessary. Do not over-process.

Step 2:

Heat 1 tablespoon sesame oil in a large wok over medium-high heat. Add beaten eggs and scramble until just set, about 1 minute. Remove and set aside.

Step 3:

Add remaining 2 tablespoons sesame oil to wok. Add diced onion and carrots, cooking until softened, about 5 minutes.

Step 4:

Add minced garlic and ginger, stir-frying for 30 seconds until fragrant.

Step 5:

Add riced cauliflower to wok, increase heat to high. Stir-fry for 8-10 minutes until cauliflower is tender but not mushy.

Step 6:

Add peas, soy sauce, rice vinegar, white pepper, and salt. Stir-fry for 2-3 minutes until peas are heated through.

Step 7:

Return scrambled eggs to wok, add green onions, and toss to combine. Garnish with sesame seeds before serving.

Frequently Asked Questions

Q: Can I use frozen cauliflower rice?

A: Yes, but fresh cauliflower provides better texture. If using frozen, thaw and drain well before cooking.

Q: How do I prevent the cauliflower from becoming mushy?

A: Use high heat, don't overcrowd the pan, and avoid overcooking. Stir-fry just until tender-crisp.

Q: Is this recipe gluten-free?

A: Yes, if using tamari instead of regular soy sauce.

Nutrition

Fat Content
14g
Saturated Fat Content
Carbohydrate Content
12g
Fibre Content
5g
Sugar Content
4g
Protein Content
8g
Sodium Content
580mg
Calories
185

Notes

• Use fresh cauliflower for best texture; frozen may become too mushy.

• Tamari can be substituted for soy sauce to make the recipe gluten-free.

• Coconut aminos can replace soy sauce for a soy-free version.

• For added protein, include diced chicken, shrimp, or tofu.

• Store-bought riced cauliflower can be used (about 6 cups).

• Contains common allergens: eggs, soy (if using soy sauce).

Serving Instructions

Serve hot, garnished with additional green onions and sesame seeds if desired.

Storage Instructions

Store in an airtight container in the refrigerator for up to 4 days. Reheat in microwave or wok until hot.

Timing Tips

Prep all ingredients before starting to cook, as the stir-frying process moves quickly once begun.

Chef's Tips

  • Don't overprocess cauliflower - aim for rice-sized pieces
  • Use high heat when stir-frying to prevent cauliflower from becoming mushy
  • Pat cauliflower dry after ricing to ensure better texture when cooking

Variations

Add protein of choice (chicken, shrimp, tofu) or swap vegetables based on preference. For vegan version, replace eggs with crumbled tofu.

Pairing Recommendation

Serve with hot green tea or a light Asian lager. Pairs well with Asian-style cucumber salad.

Seasonality

Year-round availability

Allergen Information

Contains eggs, soy (if using soy sauce). May contain sesame. Gluten-free when made with tamari.

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