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Low-Carb Cauliflower Fried Rice Recipe

PHOTO: RACHEL VANNI; FOOD STYLING: ADRIENNE ANDERSON
YIELDS:
4 - 6 SERVING(S)
Prep Time:
20 MINS
Total Time:
50 MINS
Cal/Serv:
258

Nutritional Information

Calories 258 kcal
Fat 16 g
Saturated fat 2 g
Trans fat 0 g
Cholesterol 80 mg
Sodium 674 mg
Carbohydrates 20 g
Fiber 6 g
Sugar 9 g
Protein 9 g
Vitamin D 0 µg
Calcium 78 mg
Iron 2 mg
Potassium 728 mg

Note: The information shown is Edamam's estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist's advice.

Fried rice will always be one of the best takeout items in the game. It’s a classic, comforting recipe that everyone loves… except maybe those who are trying to eat less rice. If that’s you, I created this spin on the fave that subs cauliflower for rice while still crushing it on flavor. Whether you’re skipping carbs, trying to eat more vegetables, or just looking for a lighter side dish so you can eat more orange chicken (relatable!), this cauliflower fried rice is for you.

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Since this dish is a bit unorthodox, I relied on more conventional ingredients such as mirin (a sweet Japanese rice wine) and soy sauce to give it that classic fried-rice flavor. Together, they lend just the right blend of sweetness and savory umami flavor.

Recipe Tips

How to fry shallots: The key to making crispy fried shallots is ensuring your oil is good and hot enough before the shallots go in. You’ll know the oil is sufficiently hot when you see it shimmer and ripple, and begin to emit thin wisps of smoke.

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How to avoid soggy cauliflower fried rice: Overprocessing the cauliflower is generally the culprit—usually a result of overcrowding the food processor. To avoid this, process the cauliflower in batches, pulsing just until rice-size and erring on the large side.

Full list of ingredients and directions can be found in the recipe below.

Variations

This dish is great on its own, but if you’re looking to spice it up further, go ahead and be my guest! Want to make it vegan? Remove the eggs altogether or substitute with a plant-based egg. Looking for a bit more protein? Just add chicken, shrimp, or pork. Want to make it gluten-free? Use tamari instead of soy. Just like with regular fried rice, the possibilities are truly endless.

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Storage

Cauliflower fried rice can be made 3 days ahead. Let cool, then transfer to an airtight container and chill. To reheat, spread out on a baking sheet, cover with foil, and heat in a 350° oven until warmed through.

Ingredients

  • 1 Small head of cauliflower or (10- to 12-oz.) bag pre-riced cauliflower
  • 3 Tablespoon reduced-sodium soy sauce
  • 2 Tablespoon mirin
  • 1 Teaspoon granulated sugar
  • 0.25 Cup neutral oil
  • 2 shallots, thinly sliced
  • 2 Large eggs, beaten to blend
  • 1 carrot, cut 1/4" matchsticks
  • 3 Clove garlic, finely chopped
  • 0.5 Cup frozen peas
  • Kosher salt
  • Freshly ground black pepper
  • 2 scallions, thinly sliced
  • Sesame seeds, for serving (optional)
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Directions

Step 1

Cut cauliflower into florets. In a food processor, pulse florets until rice-sized pieces form. (Skip this step if using pre-riced cauliflower.) Place cauliflower in a clean kitchen towel. Squeeze out excess moisture. (Do this with pre-riced cauliflower as well to ensure rice is dry.)

Step 2

In a small bowl, combine soy sauce, mirin, and sugar. Stir then set aside.

Step 3

In a large nonstick skillet or wok over medium-high heat, pour oil until just shimmering. Add shallots and cook, stirring occasionally, until golden brown, 1 to 2 minutes. Transfer shallots to a paper-towel lined plate. Discard all but 1 Tbsp. oil from skillet.

Step 4

In the same skillet over medium-high heat, cook eggs, stirring occasionally, until scrambled, about 30 seconds. Transfer eggs to a small bowl.

Step 5

In the same skillet over medium-high heat, cook carrots, garlic, and peas, stirring frequently, until warmed through, about 30 seconds. Add cauliflower and stir to combine. Cook, stirring occasionally, until vegetables are slightly softened, about 2 minutes.

Step 6

Increase heat to high. Add reserved soy sauce mixture and cook, stirring frequently, until liquid is mostly evaporated, about 1 minute. Stir in eggs; season with salt and pepper.

Step 7

Divide fried rice among small bowls. Top with shallots, scallions, and sesame seeds (if using).

This recipe was originally published in Delish US.

Low-Carb Cauliflower Fried Rice In A Bowl
PHOTO: RACHEL VANNI; FOOD STYLING: ADRIENNE ANDERSON

Frequently Asked Questions

To avoid a mushy texture, pulse your cauliflower in small batches to prevent overprocessing and squeeze out excess moisture using a clean kitchen towel before cooking. Additionally, cook the “rice” over high heat to evaporate liquids quickly, ensuring the grains remain distinct and tender-crisp rather than steamed.

For the best results, spread the cauliflower fried rice on a baking sheet, cover it with foil, and warm it in a 350°F oven until heated through. This method prevents the vegetables from becoming waterlogged, which often happens in the microwave, and helps maintain the integrity of the “rice” grains.

Yes, you can easily adapt this dish by substituting soy sauce with tamari or liquid aminos for a gluten-free version. To make it vegan, simply omit the eggs or use a plant-based egg substitute, as the base of cauliflower, mirin, and aromatics is naturally vegan-friendly.

The secret is waiting for the oil to reach a high temperature—it should shimmer, ripple, and emit thin wisps of smoke before you add the shallots. Fry them for only 1 to 2 minutes until golden brown, then immediately transfer them to a paper towel-lined plate to drain and crisp up.

You can store leftovers in an airtight container in the refrigerator for up to 3 days for maximum freshness. While it remains safe to eat for slightly longer, consuming it within this window ensures the cauliflower maintains its texture and the delicate balance of mirin and soy sauce flavors doesn’t dull.

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