A clean eating, low carb and healthy dinner recipe all made in just one pan! This easy recipe is packed full of flavor, yet completely guilt-free.
byLilly
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Quick & Easy Cauliflower Fried Rice Recipe
If you’re looking for healthy dinner recipes, this cauliflower fried rice is not only incredibly simple to make in just one pan, it’s absolutely delicious! I’d venture to say that it’s better than Chinese take-out, and yet it’s healthy, low carb, keto friendly, vegetarian and made with just a few cheap ingredients. What more could you ask for?
Frozen cauliflower rice is one of my favorite dinner staples because it’s so versatile and can be enjoyed with just about everything. The taste itself is so mild that it simply absorbs the flavor of whatever you add to it.
This cauliflower fried rice can be enjoyed as a yummy vegetarian main dish, or you can add the protein of your choice such as chicken, steak or shrimp. I like to make a large batch, and then eat it leftover for lunch the next few days. It’s definitely a great recipe for weekly meal planning!
Step 1Cook the frozen cauliflower rice according to the package directions and then set it aside to let the steam dissipate while you dice your onion and carrots.
Step 2Once you’ve got everything ready for your pan, cook the diced onions and carrots with a little bit of olive oil over medium/high heat for about 5 minutes or until they become tender. Add the garlic once they are close to being done, and then mix in the precooked cauliflower rice and frozen peas. Stir and allow the mixture to heat through for a few minutes.
Step 3Make a hole in the middle of the mixture so that you can see the bottom of the pan. Crack the eggs and stir them until scrambled.
Step 4Mix everything together and then stir in the soy sauce and toasted sesame oil.
I eat this yummy low carb cauliflower fried rice quite often as a main dish because it’s very filling just on its own, but it can also be served with your favorite protein like chicken, steak, shrimp, or fish.
If you're looking for healthy dinner ideas, this "fried rice" is quick, easy, low carb, delicious and made in just one pan! Enjoy this vegetarian dish as a meal or as a side dish with chicken, steak or shrimp.
Cook the frozen cauliflower rice according to the package directions; open the bag and set it aside to allow the steam to dissipate.
In a large pan or wok, heat the olive oil over medium/high heat. Add the diced onions and carrots and cook until tender (about 5 minutes).
When your onions and carrots are close to being done, add the minced garlic and allow it to cook for about 1 minute. Stir in the frozen peas and pre-cooked cauliflower rice and cook for an additional few minutes or until the peas are warmed through.
Make a hole in the middle of your mixture so that you can see the bottom of the pan. Crack your eggs and cook them until scrambled, then stir to combine with everything else.
Stir in the sesame oil and soy sauce. I think about 2 tbsps is perfect, but start with less and do a taste test if you're salt sensitive.
Serve warm with toasted sesame seeds and store any leftovers in the fridge for up to 4 days.
Notes
Is cauliflower fried rice freezer friendly? Yes! It can be stored in the freezer for up to a few months. It's best to thaw it out the day before, and then warm it back up in a pan.
Can I use fresh cauliflower rice instead of frozen? Absolutely! Once your diced onions, carrots and garlic are tender, add the uncooked cauliflower rice and peas to the pan, place the lid on, and allow it to steam and cook for about 5 minutes.
If you're really strict with your diet, you can leave the carrots out of this recipe to lower the carbs.
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Don’t forget to pin and save this healthy dinner recipe for later! 🙂
Cauliflower rice is undoubtedly one of the most popular low calorie and low carb rice substitutes thanks to its similar look and texture to white rice. You can also try cabbage rice, broccoli rice, and zucchini rice to similar effect.
How Much Cauliflower Can You Eat on a Keto Diet? The Harvard School of Public Health recommends that people eat no more than 50 grams of carbohydrates per day while on a keto diet. You can eat up to 900 grams of cauliflower per day when on a ketogenic diet because 100 grams of it only contains 5 grams of carbohydrates.
For roast cauliflower dishes, diced root vegetables work well as cauliflower substitutes. Most root veg will take a little longer to cook so be prepared to adjust cooking times. Think sweet potato, potatoes, rutabaga, swede, turnip, celeriac (celery root) or parsnip.
The fine, long grains of jasmine rice with its delicate flavour are perfect for fried rice. Precook the rice at least 30 minutes, but preferably one day, before making fried rice and keep it uncovered in the fridge.
You do not have to limit vegetables if you are on the keto diet or are considering it. Plenty of low-carb vegetable options include arugula, asparagus, bell peppers, broccoli, Brussels sprouts, cauliflower, kale, mushrooms, spinach, and tomatoes.
Cauliflower has several properties that may help with weight loss. First, it is low in calories with only 27 calories per cup (107 g), so you can eat a lot of it without significantly increasing your calorie intake ( 1 ). It can also serve as a low calorie substitute for high calorie foods, such as rice and flour.
While cottage cheese is known for its high protein content, it also contains a relatively high amount of carbs and not that much fat, making it a less-than-ideal choice for keto. A ½-cup serving of cottage cheese contains 88 calories, 2.4 g of fat, 4.5 g of carbs, and 11.6 g of protein, per the USDA.
The best keto cheeses include cheddar, Gouda, goat cheese, and blue cheese, while the worst are cottage cheese and low fat and processed varieties. If you're following the keto diet or know someone who is, be sure to keep these cheeses in mind to promote ketosis and meet dietary goals.
Regular, full fat sour cream is made from cream and contains far more fat than carbs. Therefore, it's considered keto-friendly. However, low fat or nonfat sour cream is not. Full fat sour cream can provide some variety in a keto diet when used as a dip base or incorporated into recipes to boost the fat content.
triple rice is complete meal with combination of rice, hakka noodles and fried noodles which is served with spicy schezwan manchurian gravy. typically fried rice is prepared with sticky rice but this can also be prepared with basmati rice too.
To give your dish that signature fried rice taste, you'll need to drizzle in sesame oil and soy sauce, but feel free to use as much or as little as you wish. You can even mix in things like garlic powder, ginger root, or Sriracha sauce and chili pepper for a bit of a kick.
There are 50 grams of carbs in one cup of cooked brown rice, while the same amount of cooked, enriched short-grain white rice has about 53 grams of carbs. On the other hand, cooked wild rice only has 35 grams of carbs, making it one of the best options if you want to reduce your carb intake.
While they are both very nutritious vegetables, broccoli has a higher vitamin content, specifically in vitamin K and C, than cauliflower and is specifically known to be great for eye health. Broccoli florets also provide more minerals and fiber as well as contains vitamin A that isn't in cauliflower.
“This is a really good option for someone who has diabetes. A cauliflower rice dish is very low in carbs,” says Warner. Cauliflower is much lower in carbohydrates than typical white rice, so therefore it has less of an impact on a person's blood sugar levels.
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