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!
Watch How to Make It!
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.Â
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
free email bonus
Dinner Made EASY
5 days of simple yet flavorful recipes that take the stress out of dinnertime!
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
Patricia 04.17.2015
I am well known in my family for my dislike of vegetables. But as I’ve gotten older I know I have to eat them- and set an example for my kids too. So, with heavy heart, I prepared this fried “rice” last night absolutely convinced there was no way I could choke it down. I could not have been more wrong- it was delicious and I SWEAR I could not tell I was eating cauliflower. It was so good I bragged to everyone I knew that I ate cauliflower and I sent them this link so they could try it. This is the third or fourth recipe I’ve made of yours and I am sold. Really love your stuff. You need a cookbook!!!
Ginny 04.14.2015
completely sold! Just made it and taste like rice! I can see whipping up a batch for lunches too,
I don’t have a food processor or a box grater so I used this little Parmesan grater I had on hand..lol. A little messy and took me a little while but once that ws done…the rest was so quick!
Thank you!
(Any recommendations for a food processor?)
Kristin 04.16.2015
Here’s the one I have, Ginny, I love it!!
Traci P 04.14.2015
I made this last night, no food processor so used a box grater and it was easier than I thought. Took some time but the rest was a breeze. My kids liked it. I asked them if they knew what they were eating. “Fried Rice” they responded…I left it at that!
Julie 04.14.2015
Made this last night for dinner (I added cooked chicken) and it was amazing! Thanks for yet another great recipe!!! :)
Diane in Wisconsin 04.13.2015
Just an excellent recipe!!
Erin 04.13.2015
I made this last night for supper!! So yummy and I didn’t miss the rice at all! Plus it was super easy to make! thank you!!!
Tammy 04.13.2015
I made this last night for my family. They were blown away. No one could believe that it wasn’t rice. Thank you for this great, easy recipe.
Ashley 04.13.2015
Just made this last night and it was awesome! Now I’m excited for leftovers today :)
Doctorsh 04.12.2015
This was absolutely delicious.
Didn’t have any frozen veggies.
Instead lightly sautéed some onions first.
Used this strips of carrots and added steamed snow peas.
Will be making this often.
Also added szechuan pepper at end.
kathy 04.12.2015
I’ve made other cauliflower “rice” dishes before but can always tell that it’s not really rice. I made this dish for my husband and me and was amazed. My husband ate his entire bowl and honestly did not know that it was cauliflower! I’ll be making this a lot.
Kristin 04.12.2015
Ahhh – that is so amazing!!
Happy Hazel 04.12.2015
Looks so yummy! I love rice too much. I really need to replace some with cauliflower. :) This fried rice looks amazing!
Andrea 04.11.2015
One head of cauliflower and dinner in 20 minutes? I was skeptical, but this turned out exactly as pictured! Look forward to adding chicken, shrimp, and lots more spices as suggested above for variation. Thanks for all the ideas!
Kristin 04.12.2015
Ahh, awesome – thanks for the feedback!
Emily 04.11.2015
What a great idea – I tried it and it was delicious!
Kristin 04.12.2015
Thanks for reporting back, Emily – so glad you enjoyed!
Love Yourself 04.11.2015
Wow…what a good idea. My mom just ordered one of those food processors so I may have to try this since Im trying to stay away from rice!
Shelley K 04.11.2015
Love cauliflower as does my husband. Hope he enjoys it in fried “rice” as well as he does with cheese.
To the writer who says mixed veggies contain corn: there are different frozen veggies without corn, but it might take a bit of time to find them.
To those who just hate to inconvenience their hosts: Your real friends will be glad to cater to your needs. As for others, the not such good friends, consider furnishing your own meal when visiting; saves a lot of hurt feelings and tummy rumbles. Your host might be glad to not have to set aside time for just your portion of the meal, and most will be understanding instead of insulted.
Love your recipes!
Pat 11.19.2018
There is an additional possibility to the “friends” issue being discussed. That is that you friend may be not just willing, but anxious to try a new recipe, even if it is GF. There are many recipes for GF meals and sides that tast at least as good as their non-GF versions. Better tasting is better tasting. I am finding that to be true when we have friends over. Many of them love the GF dishes I fix for my wife and want the recipe.
Anna 04.11.2015
looks super delicious!!
Kristen 04.11.2015
i have that food processor and am obsessed. I will be trying this recipe thanks!
Jessica 04.10.2015
This looks delicious and healthy, I’m going to try to make it this weekend, I’ve been looking for something to do with the cauliflower in the fridge :)
x
Jess
http://www.mossandmink.com
Real Food Meal Plan: April 2015 04.10.2015
[…] Cauliflower Fried Rice from Iowa Girl Eats (vt, v, gf, df) […]
Amy Lou 04.10.2015
Thanks for posting this! I know there are other tutorials out there for this dish, but I make more dishes off of your blog than any other. Most trusted!
I do not have celiacs, but I do have an autoimmune disorder and my nutritionist is pushing the GF life for me. I am mostly primal already and really only eat gluten maybe once a week if someone is serving me something with it outside of home, so it’s just making the decision to go that final step…the step that requires strangers accommodate you. Ugh I hate that for some reason.
Kristin 04.12.2015
I can definitely relate. Luckily we (and I’m sure you do too) have wonderfully supportive friends and family and no matter how bad we feel about it, they would do anything to help! But yes, it still sucks. :)