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.
- 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. I do this for my kids – half cauli rice/half cooked rice – and they have NO idea.
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!
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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
- 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.
Notes
- Here is the 14-cup Food Processor I have >
This recipe is courtesy of Iowa Girl Eats, http://iowagirleats.com.
Video
More Cauliflower Rice Recipes
Sausage Gravy Breakfast Tater Tot Casserole >
Sheet Pan Sausage and Peppers with Parmesan-Garlic Cauliflower Rice >
Sweet Chili Chicken with Coconut-Lime Cauliflower Rice >
[…] You can eat low-carb and gluten-free by using cauliflower to make “rice” and a delicious, crispy pizza crust. To make the rice, you simply take a small or medium sized cauliflower head and cut it into chunks. Then, use the grating attachment on a food processor or a box grater to shred the chunks. Shreds should look like a cross between rice and hash browns. Add grated cauliflower along with mixed vegetables and green onions to a hot skillet containing about a tablespoon of sesame oil. Stir-fry three to four minutes, then add minced garlic, salt, and pepper. If you want, you can create a well in the center and cook two beaten eggs, then drizzle the end product with gluten-free Tamari sauce and voila; you’ve got a filling, flavorful, low-carb meal. Here’s a great recipe to refer to: Fried Cauliflower ‘Rice”. […]
[…] 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. […]
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Love this recipe. Thank you for sharing.
We loved it thank you!
[…] Chicken and Cauliflower Fried Rice – this was a make shift meal for sure. By the time we got the girls down to bed we […]
[…] http://iowagirleats.com/2015/04/10/cauliflower-fried-rice/?print-next-recipe […]
do you have the nutritional value for the Cauliflower fried rice.
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[…] Iowa Girl Eats Cauliflower Fried Rice […]
[…] http://iowagirleats.com/2015/04/10/cauliflower-fried-rice/ […]
I made this tonight, and it was absolutely delicious! I am trying to find healthier options to replace carbs, and this was a big winner! I added a little yellow onion in it and will be making it again. Great GF option that’s healthy and flavorful!
You hit it out of the park with this one! This tasted just like rice! I used frozen cauliflower “rice” and just defrosted a little in the microwave first. Also I served it with peanuts on top. So delicious, thanks!
This is really good! It tastes exactly like rice. I omitted the eggs and used frozen riced cauliflower instead of fresh. I will probably never make regular fried rice again. Thanks for this amazing recipe!
I would not say I’m savvy in the kitchen, but I’m learning…my cauliflower got really soft…should I not have cooked it on high? Was that just to get the pan and oil hot? :) Thanks!!
Hi Jami! I would just keep tasting the cauliflower every minute or so until the texture it to your liking. It should be tender, but not mushy!
[…] Forego your weekly Chinese takeout and try your hand at making this healthy cauliflower fried rice […]
Very good and easy! I just made this as written except uzing what i had, i subbed 2 medium chopped carrots and some frozen shelled edamame for the frozen veggies and a few sniped chives for the green onions. Will make again!
[…] store, Harris Teeter. You can always use a food processor with the grating attachment. I found the recipe on pinterest, and didn’t have everything she called for, but it was still […]
This recipe is amazing! I make it at least once a week, and often add leftover rotisserie chicken breast with a little more soy sauce. Thank you for sharing this yummy guilt free dish!
[…] Found On: iowagirleats […]
Just made this for myself and my husband who is diabetic. OMG, this recipe is absolutely amazing!! Thank you from one Iowa girl to another for sharing this recipe!
For someone who counts calories / carbs/ fats can You provide the nutritional information. ?
[…] still not sure about the cauliflower in recipes, then Iowa Girl Eats has the answer. Her creative Cauliflower fried rice makes a delicious Sunday supper […]
Made this tonight for my family. Doubled the recipe. What a hit. Guilt-free eating. Love it!!
[…] Found On: iowagirleats […]
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This is a yummy recipe but it is not dairy free. Eggs are dairy so you shouldn’t advertise it like that.
Eggs do not contain dairy.
[…] Found On: iowagirleats […]
[…] good with black bean spaghetti!), Chicken Curry, Thai Chicken Lettuce Tacos, White Chicken Chili, Cauli Fried Rice, Balsamic Chicken with Roasted Veggies, Pizza Spaghetti Pie, Honey & Lime Salmon Bowls, […]
[…] night we had Cauliflower Fried Rice you can find the recipe here!! I love cauliflower rice. I love everything about it. I really love that I don’t have to feel […]
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This looks delish. Could it be made without eggs? I don’t experiment much with recipes… :).
Sure! :)
Just made this! So yummy!
What if you put too much soy sauce?
[…] instead. Depending on what you’re making, it can be honestly hard to tell the difference in some dishes. (My kids love that […]
Couliflower fried rice is one of my favorites. It is so healthy and taste good at the same time!
lovely dish.
[…] Adapted from: Iowa Girl Eats: https://www.iowagirleats.com/2015/04/10/cauliflower-fried-rice/ […]
[…] Chicken Fried Rice– using cauliflower instead of rice. I can’t wait to try this. […]
Delicious! Taste like the real thing! I’ve made it twice in 1 month!
So glad to hear it, Victoria! Thank you so much for your feedback!
Could you add chicken to this recipe?
Sure!
This was DELICIOUS!! Perfect substitute for Gluten Free, Keto, Low Carb!! Texture was great!
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