Introduction
If you’re craving takeout flavors while keeping carbs in check, Low-Carb Cauliflower Fried Rice is the perfect solution. This healthier riff on a classic Asian favorite swaps rice for finely grated cauliflower, allowing you to enjoy the comforting textures and savory sauce without the carb-heavy base.
It’s quick to make, versatile, and ideal for weeknights or meal prep. The cauliflower soaks up flavors well, and when combined with colorful vegetables, eggs, and a punchy soy-ginger sauce, it feels indulgent yet light. This recipe is naturally gluten-free if you use tamari or coconut aminos in place of soy sauce.
Ingredients
- 1 medium head cauliflower (or 4 cups store-bought cauliflower rice)
- 2 tbsp sesame oil (divided)
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 cup frozen peas and carrots
- 2 large eggs, lightly beaten
- 2 green onions, sliced
- 2 tbsp low-sodium soy sauce or tamari
- 1 tbsp rice vinegar
- 1 tsp grated fresh ginger
- Optional protein: cooked shredded chicken, shrimp, or tofu
Method
- Make cauliflower rice: If using a whole cauliflower, chop into florets and pulse in a food processor until rice-like in texture. Alternatively, use pre-riced cauliflower.
- Cook aromatics: Heat 1 tbsp sesame oil in a large skillet or wok over medium-high heat. Sauté the onion for 2–3 minutes until translucent, then add garlic and ginger for another minute.
- Stir-fry veggies: Add the frozen peas and carrots and cook until heated through. Push the vegetables to one side of the pan.
- Scramble eggs: Add the remaining 1 tbsp sesame oil to the cleared side of the pan, pour in beaten eggs, and scramble gently until just set. Mix with the vegetables.
- Add cauliflower: Add the cauliflower rice to the pan and stir-fry for 4–6 minutes until tender but not mushy.
- Season: Stir in soy sauce, rice vinegar, and sliced green onions. Add any optional protein and toss to combine. Taste and adjust seasoning.
Tips & Variations
- Texture note: Avoid overcooking the cauliflower to prevent a soggy result—cook just until tender-crisp.
- Flavor add-ins: A dash of toasted sesame oil at the end brings depth. For heat, add chilli flakes or a drizzle of sriracha.
- Veggie swaps: Use bell peppers, broccoli florets, or snap peas depending on what you have on hand.
- Make it gluten-free: Use tamari or coconut aminos instead of soy sauce.
Nutrition (approx. per serving)
- Calories: 230
- Protein: 12g
- Fat: 12g
- Carbohydrates: 12g
- Fiber: 5g
Serving & Storage
Serve hot with extra green onions and a squeeze of lime if desired. This dish stores well for up to 3 days in the fridge and reheats quickly in a skillet or microwave.
