Do you ever find it funny thinking about the things you know now, never thinking you’d know anything about them? (Say that 5 times fast.)
I can say with 100% certainty that I would have never thought to swap rice for CAULIFLOWER in this simple fried rice recipe had I not been diagnosed with Celiac Disease last year, but here we are! I’m definitely not complaining though because Cauliflower Fried Rice has me floored.
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!
Eating gluten-free is going well and I truly don’t find it to be a huge challenge at home, but that’s only half the battle. My body is still in healing mode which has made it sensitive to other foods like grains, including rice. This has been tough because after going gluten-free I pretty much started eating ALL THE RICE.
Now though, in order to help my body heal, I’m getting creative and it’s been a good thing! We’re eating a ton of fresh fruits and vegetables, and making healthy swaps like using shredded cauliflower for rice in one of my favorite fake-out take-out dishes, Fried Rice. Gluten free or not, you MUST try this dish.
Tips for Making Cauliflower Fried Rice:
- Fresh or Frozen: I’m showing how to make this recipe with freshly riced cauliflower, but you can make this recipe with frozen, store-bought pre-riced cauliflower. No need to thaw prior to cooking.
- Tools Needed: While a food processor rices cauliflower in seconds, you can also use a simple box grater to make cauliflower rice. Additionally, a large wok works great for this recipe, but a large nonstick skillet does the job too. Be sure to use high heat no matter which pan you use.
- When to season: Don’t season too early! If you add salt too early in the stir frying process the cauliflower will release its moisture causing the dish to steam vs saute.
Like I said, even if you don’t need to eat gluten-free, we could all use a little more plants in our diet, no? This low-carb, 20 minute supper is going to make you all kinds of happy, I just know it!
How to Make This Recipe:
Start by slicing out the core of a small head of cauliflower, then cut the head into a few big hunks.
Next fit a 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.
Cooking time: Pop a large wok or nonstick skillet over high heat then add 1 Tablespoon sesame oil. Measure out 4 cups grated cauliflower then add it to the hot oil along with 1/2 cup frozen mixed vegetables and 2 chopped green onions.
Stir fry until the cauliflower is just starting to become tender, 3-4 minutes, then add 3 cloves minced garlic and season with salt and pepper. As I mentioned above, if you season too early in the stir frying process the cauliflower will release moisture which will cause it to steam it vs saute. 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 stream in 2 eggs whisked with 1 teaspoon sesame oil. Let sit until set on the bottom then scramble and toss to combine.
Last step is to drizzle in 3 Tablespoons gluten-free Tamari or soy sauce (dish will not be GF if using traditional soy sauce) then toss to combine.
Scoop the Cauliflower Fried Rice into bowls then serve! I hope you love this healthier, gluten free take-out fake out dish – enjoy!
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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 Tablespoon + 1 teaspoon sesame oil
- 2 eggs
- 1 small head cauliflower
- 1/2 cup frozen mixed vegetables
- 2 green onions
- 3 cloves garlic, minced
- salt and pepper
- 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. 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 eggs and scramble. Toss mixture to combine then drizzle in gluten-free Tamari and mix again to combine. Serve hot.
This recipe is courtesy of Iowa Girl Eats, http://iowagirleats.com.
Video
More Gluten Free Take-Out Fake-Out Recipes:
Summer Roll Noodle Bowls with Peanut Sauce >
Fresh Summer Rolls with Spicy Peanut Dipping Sauce >
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FYI, Pinterest has blocked your site, stating that it’s a spam portal. =( I had to enter the the website manually and search for this recipe. Hope you can protest with them, because your recipes are GREAT! This one is a favorite, had it pinned to remind me to make it (I have been big on variety for a few months) but when I went to the pin to pull up your website and refresh my memory before going to the grocery store, I couldn’t easily access the recipe that way.
Pinterest went bonkers yesterday and marked thousands of sites as spam for no reason. Hoping to get it fixed ASAP! Thank you so much for your nice note!!
This was soooo good! My husband and three (picky) boys loved it as well. It is definitely going into my ongoing rotation. Thank you for such a yummy substitute.
I’m so glad to hear, Barb! Thanks for the feedback!
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Do you happen to know the calorie count for this recipe or even an estimate? I entered the ingredients into my calorie counter and it was pretty low. Since I’m new to the cauliflower as rice substitute I’m interested in a second opinion on the calorie count. Love to hear what you think! Btw it tasted amazing!
Hi there! I don’t have a calorie count but I would not be surprised if it was very low – cauliflower is extremely low calorie!
Hey Kristen, I did the Macro count and 1 cup is about 110 calories. Enjoy!
This cauliflower rice is the best healthy tasting swap I have ever made!! This taste exactly like Chinese take out but without all the icky stuff. I cannot get enough. I added a couple of more veggies like zucchini and carrots to clear out my fridge. You have simplified a dish that is guilt free and delicious!!! Im a fan!
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This was amazing!! Made it for dinner tonight and can’t stay out of it. I’ve tried other recipes and they always turn out watery. Thanks for sharing! Thankfully it made enough for leftovers.
I don’t normally comment on things I find on the internet or Pinterest. But you must know that this is now a fan favorite at my house! The only thing I change is to add more of the frozen vegetables to the mix. And I always buy a large head of cauliflower so I can double the recipe. The first batch is usually devoured in minutes.
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Trader Joe’s has frozen cauliflower rice. Could I use a package of that to make this?
Sure!
I made this tonight for dinner and it was fantastic! I prepared the green onions and cauliflower on Sunday to make it an even quicker weekday meal prep. I highly recommend doing that. It only took me 9 minutes to cook! Amazing! Even my picky eater 3.5 year old daughter is eating it. Thank you for this recipe. Try it, you won’t be disappointed.
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I tried this recipe today, AND I LOVE IT
Thank you <3
I am Vegan so I don’t eat eggs is there a vegan substitute that I can use to keep this dish deliciously intact. Thanks
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I love cauliflower rice and this is my first time trying fried “rice.” I chose this recipe because it was so easy, I liked the ingredients and appreciated that you specified, in cups, how much cauliflower rice to use. Many recipes simpli specify the size of the cauliflower to use to make the rice. I take the easy way out and use Trader Joe’s or Green Giant packaged crumbles. Although I liked the mix of flavors for this recipe, it was way too salty. I think I may have stir fried the cauliflower mixture too long and lost some of the texture. Next time I’ll cut the Tamari to 2 tbsp and not add any additional salt. May also increase the mixed vegetables.
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Just made this with Trader Joe’s frozen riced cauliflower (and I just saw they have fresh now, too!) and leftover fresh veggies from a vegetable tray I made yesterday. Had to use a yellow onion – didn’t have green on hand. This is SO good and next time I’ll add some chicken or shrimp. I haven’t had Chinese food in so long, and now I can make it at home! Yeah!
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This was actually quite good! I made it using Trader Joe’s packaged cauliflower “rice” in a skillet and ate it on it’s own and really enjoyed it! I upped the amount of veggies I put in though, 1/2 cup didn’t seem like enough for the package.
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hi Kristen , ran across your recipe and had to try it being on a low carb diet, it’s awesome and low carb ! just made chicken kabobs and this is perfect!
” this is perfect !
Do you have the nutritional info for this recipe? (Calories per serving, fat, carbs, protein, etc)
Hi Stefanie! I don’t but recommend Livestrong’s recipe calculator tool if you need that info! http://www.livestrong.com/recipes/create/
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I don’t normally make comments on anything I’ve BUT THIS! I made it today and it is the best. I actually like it better than the “real” fried rice. Love it and recipe us a keeper
Woooot!! So glad to hear – thanks so much for the feedback!
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this is just what I was looking for, I used a wok , came out great ! I am on a low carb diet & my Wife is diabetic so we both have to watch our carb intake , & its not very easy as some people might think . Thanks so much !!
So glad this worked out for you and your wife, Tom! Cheers to health!
[…] If you haven’t already eaten your weight in cauliflower rice, get yourself started with this recipe. One cup of cauliflower rice has five grams of carbs compared to the 45 grams in one cup of brown rice. Get the recipe here. […]