Swap out regular white rice for lower-carb, healthier cauliflower rice in this quick and easy Cauliflower Garlic Fried Rice recipe. It’s a simple weeknight meal that’s way better than take-out.
You've probably noticed the trend to replace refine and processed carbs with cauliflower. Form cauliflower pizza crusts to cauliflower snack puffs, the veggie is simply everywhere.
One of my favorite ways to join the trend is by turning a head of cauliflower into rice. It's a fantastic swap for white rice.
White rice is high in the glycemic index and can spike up insulin levels. A higher intake of consumption of white rice daily can increase the risk of developing type 2 diabetes by 11% and increase the risk of metabolic syndrome.
Luckily, you don’t have to go without a filling base for your favorite stir-fry. There are plenty of healthier, fiber-filled substitutes for white rice. Whole grains like brown rice, farro and quinoa are tasty grain options.
And for a low carb option, cauliflower is a winner. This recipe for garlic cauliflower fried rice is easy to make, and packed with savory flavors and crunch.
Health Benefits of Cauliflower
Cauliflower is a cruciferous vegetable that contains phytonutrients and antioxidants that help lower inflammation. Glucosinolates, a bioactive compound, helps with inflammation, metabolism, and the stress response.
Cauliflower is a plant-food low in calories that contains fiber, folate, and vitamins C, E, and K. Since this recipe contains fiber, it will help the body feel full longer and help with weight loss.
Ingredients and Tools for Homemade Garlic Cauliflower Fried Rice
This simple fried cauliflower rice recipe is made at home with just a few simple ingredients.
- Two heads of cauliflower head, which you can turn into rice in a food processor. Or, pick up two bags of already riced cauliflower
- Garlic
- Extra Virgin Olive Oil (any oil of your preference)
- Organic Coconut Aminos or organic soy sauce (if no soy allergy) that adds savoriness
- Sea Salt or pink Himalayan salt
- Ground pepper
- Green onions for garnish
- Optional: Egg or Egg Substitute
To make this dish, you will need a wok or frying pan. If you do not have access to a stove, a portable induction stove is a great way to keep in your dorm room or hotel.
How To Turn a Head of Cauliflower into Rice
If you're using a head of cauliflower for this recipe, it's easy to turn it into fluffy cauliflower rice. And you don't even need a food processor.
To make cauliflower rice without a food processor, you can either mince the head up with a knife or use a box grater.
If you do have a food processor, simply chop up the cauliflower head into large chunks that will fit inside the bowl. You may need to work in batches if your cauliflower is especially large or your food processor is on the smaller side.
Pulse it a few times to break down the veggie and use a spatula to loosen anything that sticks to the bottom or sides of the bowl. You don’t want to turn it into cauliflower paste!
Of course, to make things super-simple, many grocery stores sell pre-riced bags of cauliflower in the refrigerated or frozen sections.
How to Flavor Cauliflower Fried Rice
For this simple recipe, I use just a few ingredients that I always have on hand, such as garlic and scallions. However, feel free to add more veggies and spices to your liking. There are different types of fried rice recipes, and food should always meet your taste buds!
Here are some fun ways to mix up this Cauliflower Fried Rice recipe:
- Add seared tofu or chicken for extra protein
- Bring some spice with minced chile peppers or a dash of crushed red pepper flakes or sriracha
- Toss in colorful vegetables like bell peppers, chopped greens, or cabbage
More Cauliflower Rice Recipes to Try
If you want all your rice to be cauliflower rice, try these other delicious and easy recipes featuring your new favorite ingredient:
- Cilantro Lime Cauliflower Rice from Feel Good Foodie brings a zesty tropical flavor to your plate.
- Mushroom Cauliflower Rice from Primavera Kitchen highlights meaty mushrooms in a one-skillet meal.
- Vegan Cauliflower Rice “Risotto” from Detoxista takes an Italian approach to creamy cauliflower rice.
Easy Cauliflower Fried Rice
Ingredients
- 4 cups chopped raw cauliflower ( about 2 bags of cauliflower rice)
- 2 cloves garlic minced
- 2 tablespoon extra virgin olive oil, divided
- ½ teaspoon sea salt or pink himalayan sea salt
- 1 teaspoon ground pepper
- 1 cup scallions green part only
- 2 teaspoon coconut aminos or organic soy sauce if no soy allergy
- 1 egg or egg substitute optional
Instructions
- If using a head of a cauliflower, wash and remove the stem and leaves. Cut into four pieces and grate on the largest side of a box grater. If you are using ready-made riced cauliflower, wash and dry it.. If you are using ready-made riced cauliflower, wash then dry. Set aside.
- Add 1 tbs of olive oil onto a large wok or skillet over medium heat.
- When the oil is hot, add the chopped garlic. Saute for 3 to 4 minutes, until soft, but being careful not to burn the garlic.
- Raise the temperature to medium-high and add the riced cauliflower, salt and pepper.
- Add the coconut aminos or soy sauce
- Mix, cover, and cook for 5 to 6 minutes, stirring frequently, until the cauliflower is slightly crispy on the outside but tender on the inside.
- Add the egg then remove from heat and mix in scallion greens
Notes
Nutrition
Hope you enjoyed this quick and easy recipe!
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