There are a few things to be grateful for in terms of getting diagnosed with Celiac Disease, including eating fresher and healthier than ever before.
Case in point: Cauliflower Fried Rice!
I can say with 100% certainty that I would have never thought to swap regular white rice for CAULIFLOWER rice in my standard fried rice recipe had I not been diagnosed, but this is one healthy swap that I am totally here for. It’s a dead ringer for the real thing!
Grated or “riced” cauliflower is stir fried with frozen mixed vegetables, green onions, garlic, and sesame oil-laced eggs then tossed with gluten-free Tamari (or soy sauce if you’re not gluten-free) and served up hot. Absolutely delicious. A revelation. No restaurant – nor rice! – required.
Tips for Making Cauliflower Fried Rice
- Fresh or Frozen: I’m showing you how to make this recipe with freshly riced cauliflower, though you can use frozen, pre-riced cauliflower instead. No need to thaw prior to cooking.
- Customize It: Add any/all vegetables you may have on hand. I often add frozen pepper stir fry mix and/or frozen edamame. I made it once with fresh broccoli and that was…not our favorite, just FYI.
- Tools Needed: While a food processor rices cauliflower in seconds, you can also use a box grater to make cauliflower rice. Additionally, a large wok works great for this recipe, though a very large, nonstick skillet does the job too.
- Too veggie heavy? If you’re serving Cauliflower Fried Rice to little ones, or have a dining parter that won’t go for so many veggies, feel free to cut the cauliflower rice with regular, cooked white rice.
- Pump up the protein: If I’m not feeling the egg, sauteed shrimp or cubed tofu is fabulous to add to this rice. Leftover diced steak or chicken is great too.
Even if you don’t need to eat gluten-free, we could all use a little more plants in our diet. This low-carb, 20 minute supper is going to make you all kinds of happy, I just know it!
Step 1: Prep the Cauliflower
Start by slicing out the core of a small head of cauliflower, then cut the head into a few big hunks.
Next, fit a large food processor with the grating attachment. If you don’t have a food processor you can use a box grater OR, as I mentioned, you can use store-bought frozen riced cauliflower instead.
Pop the cauliflower hunks into the shoot then let ‘er rip.
Here’s a close up shot of the results. Visually the cauliflower is a cross between rice and hash browns.
Step 2: Cook the Cauliflower Fried Rice
Place a large wok or nonstick skillet over high heat then add sesame oil. Measure out 4 cups grated cauliflower then add it to the hot oil along with frozen mixed vegetables and chopped green onions.
Stir fry until the cauliflower is just starting to become tender, 3-4 minutes, then add minced garlic and season with salt and pepper. Stir fry until the garlic is fragrant, another minute or so.
Next, push the cauliflower to the sides of the wok to create a well in the center, then pour in a couple of eggs whisked with more sesame oil. Let sit until set on the bottom then scramble and toss to combine.
Last step is to drizzle in gluten-free Tamari or soy sauce (dish will not be GF if using traditional soy sauce) then toss to combine.
Last step is to scoop the Cauliflower Fried Rice into bowls then serve. I hope you love this healthier, gluten free take-out fake out dish – enjoy!
More Cauliflower Rice Recipes
- Low Carb Greek Chicken Bowls
- Vietnamese Style Caramelized Pork Bowls
- Spicy Tuna Roll Bowl
- Bacon Cheddar Cauliflower Chowder
- Sheet Pan Sausage and Peppers with Parmesan-Garlic Cauliflower Rice
- Healthier Kimchi Fried Rice
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Cauliflower Fried Rice
Description
Cauliflower Fried Rice will trick your tastebuds in the best way possible. This 20 minute gluten-free, low-carb recipe will be a hit at your house!
Ingredients
- 1 teaspoon + 1 Tablespoon sesame oil, divided
- 2 eggs
- 1 small head cauliflower (see notes)
- 1/2 cup frozen mixed vegetables
- 2 green onions
- 3 cloves garlic, minced
- salt and pepper
- 2 - 3 Tablespoons gluten-free Tamari or soy sauce (dish will not be GF if using soy sauce)
Directions
- Combine 1 teaspoon sesame oil with eggs in a bowl then whisk to combine and set aside. Chop cauliflower head into big chunks then send through a food processor fitted with the grating attachment. Alternatively you could grate the cauliflower on a box grater OR use 4 cups frozen cauliflower rice. Measure out 4 cups grated cauliflower then save the rest for another use.
- Heat remaining 1 Tablespoon sesame oil in a wok or large nonstick skillet over high heat. Add cauliflower, green onions, and frozen mixed vegetables then stir fry until cauliflower is just beginning to turn tender, 3-4 minutes. Add garlic, season with salt and pepper, and then continue to stir fry until garlic is fragrant, 30 seconds or so.
- Push mixture to the sides of the wok to create an opening in the center then add the whisked eggs and scramble. Toss mixture to combine then drizzle in 2 Tablespoon gluten free Tamari and mix again to combine. Taste then add remaining Tablespoon gluten free Tamari if desired, and then serve.
- Leave a comment and star rating if you loved the recipe! Thank you for considering!
Notes
- Here is the 14-cup Food Processor I have >
- You can use 4 cups frozen riced cauliflower instead of freshly grating your own. No need to thaw prior to cooking.
This recipe is courtesy of Iowa Girl Eats, http://iowagirleats.com.
Video
I have been eating cauliflower rice since becoming diabetic a few years ago. Love it! I keep it in the freezer – just grate and freeze it raw – for fried rice, chicken stir-fry, etc. My husband who previously would not eat cauliflower likes it when prepared this way.
this sounds great I’m going to try it soon thank you
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I am obsessed with cauliflower lately, so this is a huge win for me. :-)
I could live on this alone and be perfectly happy:)
Love your recipes but for someone who needs to stay away from certain grains the mixed veggies have corn in them.
She mentioned that…
long with 1/2 cup frozen mixed vegetables (don’t use a mix with corn to make grain free) and 2 chopped green onions.
Use frozen peas and carrots if you can’t eat the mixed veg.
Can’t wait to try this recipe!
I was diagnosed with Celiac disease 11 years ago and never got quite as well as I should have. Fast forward to this year and I started working with a dietician that recommended I follow the specific carbohydrate diet.
The theory is that for many people with celiac it’s not only the gluten protein you can’t digest but also the starches that surround it.The traditional gluten free diet has been so simplified that it’s not as effective as it could be.
The starches in gluten are similar to those in other grains and result in the inability to properly digest them as well as other disaccharides in general (etc.lactose). The diet is basically paleo minus startchy vegetables like sweet potatoes. It’s no picnic but definitely worth a try.
If you’re interested in reading more, I’d highly suggest BREAKING THE VICIOUS CYCLE by Elaine Gottschall. I was skeptical at first but as a nutrition professional myself, I do find there is a good body of research to support it. I only wish someone had clued me into this a decade ago!
Good luck with the diet and hang in there! The first couple years are the hardest.
If you have any questions, feel free to email me,
Anna
Just curious, but is there a reason you have to use the grater on the food processor? I don’t have a grater for mine so wondering if I can just throw the pieces in with the regular blade.
You may have just convinced me to try this cauliflower rice thing once and for all! I have a friend who’s been trying to get me onto it for a while now and I keep resisting. You make it sound delicious though!
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My kids call cauliflower the magical vegetable bc we can’t have any grains or starches for a while (we’re doing the GAPS diet to heal leaky guts). It replaces rice and potatoes for us. Do you ever use frozen cauliflower to make your rice? I love to keep it on hand. I make cauli-rice to make a fajita skillet dish (we don’t do GF tortillas. Full of chemicals) and an enchilada casserole. And I put it in chicken soup to have chicken and rice soup. For that I add it to each individual bowl and ladle the soup over it so it doesn’t disintegrate by getting overcooked in the pot. What are you doing to heal?
I have never made cauliflower rice, but this is the recipe that makes me want to actually try it! I love, love, love fried rice! My husband is a cauliflower hater, so all of this will be for me. :)
YUM! Started Atkins a few days ago, and this is the perfect low carb side!! :D
I’ve been wanting to try this, so thanks for the recipe. It looks delicious! I’m not sure my cook (my husband) would rave over it, but I might try to make it on my own.
Alright alright, I’ve considered making cauliflower fried rice before, but always assumed it was difficult. It might be time for me to finally make it! Also, I’ve been known to make quinoa (which I think is GF?) instead of regular rice as a side for chinese food.
LOL I think we need to see a picture of your billboard! :) That dish looks so yummy and guilt free. LOVE!
This recipe looks delicious! I make a similar sauce with sesame oil, soy sauce, garlic powder, and TONS of red pepper flakes! :D
I’ve been wanting to try this. With rice it’s always better to use day old rice for fried rice. Do you think the same is true for cauliflower or does it matter?
You can definitely grate the cauliflower a day ahead to save some time but it won’t make a difference texture/taste wise if it’s fresh or day old grated.
The reason why they use day old rice is because the glutens or starches in the rice develop more which is great for sushi, it will hold it’s shape. Won’t matter with cauliflower.
Rice doesn’t have any gluten but cauliflower is a great substitute if you want to reduce calories and carbs
This looks EXACTLY like regular fried rice! So smart :) Love it.
I love how you’re making the best of your restrictions! This looks like a great way to enjoy a favorite dish without the rice. I’ve had cauliflower rice twice–the first time almost scarred me for life. I reluctantly tried it again and it was good. So I know it can be good when prepared correctly. Looks like this dish has plenty of flavor!