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Home » Recipes » Main Dishes

Cauliflower Fried Rice

Published: Aug 28, 2019 · Modified: Jun 4, 2022 by Bhavana Patil ·This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases.

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This Cauliflower Rice Fried Rice recipe is delicious and much healthier loaded with flavor, protein, veggies, and healthy fats. It can be prepared in just 15 minutes and makes a great weeknight or lunchbox meal that everyone will love. Cauliflower Rice fried rice is Keto, Low carb, Paleo, Whole30 compliant, kid-approved!

cauliflower fried rice served in a bowl
cauliflower fried rice

Is Cauliflower Rice better than rice?

Cauliflower rice is made from one of the healthiest cruciferous vegetables you can get, so it's loaded with nutrients including fiber, vitamins C, K, and B6, and potassium. Cauliflower has 25 calories per cup vs. 218 for a cup of cooked brown rice.

How many carbs are in Cauliflower Rice?

Cauliflower rice has 5 grams vs 45 grams for a cup of brown rice. One pound of cauliflower yields about 4 cups of cauliflower rice.

Is Cauliflower Fried Rice Keto Friendly?

Yes. You can just skip carrots and green peas in this cauliflower fried rice recipe if you are on Keto Diet. Add vegetables like mushrooms, bell pepper, broccoli. If you are on a Keto or Low Carb Diet, Checkout my Keto Indian Food Recipes Collection.

Variations for making Cauliflower Fried Rice

  • Protein: Add ½ cup of crumbled paneer (cottage cheese), scrambled tofu, or eggs. I have added paneer to this recipe.
  • Greens: Stir in some spinach leaves or kale towards the end of the cooking time.
  • Spicy: Add either crushed red pepper flakes or a few teaspoons of sriracha or schezwan sauce.
  • Oil: You can also use coconut oil or olive oil instead of sesame oil for this recipe
  • Keto: Skip carrot and peas to make this dish keto-friendly. You can also add bell pepper, broccoli, or edamame for the keto diet.
  • Paleo & Whole 30: Use Coconut Aminos which is a paleo and Whole30 friendly equivalent of soy sauce. You can skip paneer as well if you are following a strict paleo diet.
cauliflower fried rice served in a bowl garnished with spring onions
cauliflower fried rice

How to Make Cauliflower Fried Rice

Prep Cauliflower:

Firstly separate cauliflower into florets and stalks. Wash thoroughly. Mince or grate florets with the help of a grater or food processor to resemble fine rice (Skip this step if using 'ready to cook' cauliflower rice).

grated cauliflower

Stir Fry:

In a skillet or wok, heat 2 tablespoons of the sesame oil over medium-high heat.

Add the minced garlic and saute for 30 secs or until aromatic.

Then add onions, carrots, beans, peas and cook for about 3 to 4 minutes or until tender.

step to saute vegetables collage

Add cauliflower rice, crumbled paneer (cottage cheese), and stir fry for approximately 3 to 4 minutes until the cauliflower is slightly crispy on the outside and tender on the inside. Note paneer is optional I have added it for extra protein.

step to add paneer and cauliflower rice collage

Then add soy sauce, salt, and ground black pepper. Mix well and turn off the heat.

step to add seasonings collage

Final Garnishing:

Sprinkle sliced spring onions and sesame seeds just before serving.

cauliflower rice fried rice in a bowl

What to serve with Cauliflower Fried Rice?

Serve Cauliflower Fried Rice with sriracha sauce or some manchurian gravy. If you dont prefer sides then it can be eaten as it is.

Tips

  • Make sure the heat is medium-high to high heat while stir-frying.
  • Don’t cover the pan. This causes the cauliflower to steam and worsens the smell.
  • Don’t overcook the cauliflower rice. It will get mushy, and it will smell, too.
  • Add soya sauce, in the end, preventing it from absorbing too much into the cauliflower and making it too mushy.
  • Try to use low sodium soya sauce and if you are looking for gluten-free use Tamari or also Coconut Aminos to replace the soy sauce and it’s the best!

More Low Carb Recipes

  • Cauliflower Poha
  • Cauliflower Upma
  • Keto Dosa|Almond flour dosa/crepe
  • Paneer Butter Masala
  • Broccoli Poriyal
Tried this recipe?Don’t forget to give a ★ rating below
Cauliflower Fried Rice served in a white bowl garnished with sesame seeds and green onions

Cauliflower Fried Rice|Low Carb Recipe

Bhavana Patil
Cauliflower Fried Rice|Low Carb Recipe is a delicious and much healthier loaded with flavor, protein, veggies and healthy fats.
5 from 2 votes
Print Recipe Pin Recipe
Servings: 2
Calories : 158
Course: Main Course, Side Dish
Cuisine: Asian, Chinese
Diet: Gluten-Free, Keto, Low Carb, Vegetarian
Method: Stovetop
Prep Time : 10 minutes
Cook Time : 15 minutes
Total Time : 25 minutes

Ingredients
  

measuring cup used 1 cup = 250 ml

  • 1 medium-sized head of cauliflower riced (about 3.5 cups)
  • 1 tablespoon toasted sesame oil or coconut oil or olive oil
  • 2 cloves garlic minced
  • ½ cup mixed vegetables (carrot, green beans and peas)
  • ½ cup crumbled paneer (cottage cheese) or tofu
  • 2 tablespoon soya sauce (use tamari for gluten free if needed)
  • salt and pepper to taste
  • 2 tablespoon sliced spring (green) onions
  • 2 teaspoon sesame seeds for garnish (optional)

Instructions
 

Prep Cauliflower

  • Firstly separate cauliflower into florets and stalks. Wash thoroughly. Mince or grate florets with the help of a grater or food processor to resemble fine rice (Skip this step if using 'ready to cook' cauliflower rice).

Stir Fry: 

  • In a skillet or wok, heat 2 tablespoons of the sesame oil over medium-high heat.
  • Add the minced garlic and saute for 30 secs or until aromatic.
  • Then add onions, carrots, beans, peas and cook for about 3 to 4 minutes or until tender.
  • Add cauliflower rice, crumbled paneer (cottage cheese), and stir fry for approximately 3 to 4 minutes until the cauliflower is slightly crispy on the outside and tender on the inside. Note paneer is optional I have added it for extra protein.
  • Then add soy sauce, salt, and ground black pepper. Mix well and turn off the heat.

Final Garnishing:

  • Sprinkle sliced spring onions and sesame seeds just before serving.

Notes

Tips

    • Make sure the heat is medium-high to high heat while stir-frying.
    • Don’t cover the pan. This causes the cauliflower to steam and worsens the smell.
    • Don’t overcook the cauliflower rice. It will get mushy, and it will smell, too.
    • Add soya sauce, in the end, preventing it from absorbing too much into the cauliflower and making it too mushy.
    • Try to use low sodium soya sauce and if you are looking for gluten-free use Tamari or also Coconut Aminos replaces the soy sauce and it’s the best!
 
Note: Nutrition values are my best estimates. If you rely on them for your diet, use your preferred nutrition calculator.

Nutrition

Calories: 158kcalCarbohydrates: 12gProtein: 7gFat: 10gSaturated Fat: 2gSodium: 572mgFiber: 4gSugar: 5g
Keyword cauliflower fried rice, cauliflower recipes, chinese food, fried rice, healthy, indian keto recipes, keto recipes, low carb, under 30 minutes
Tried this recipe?Share your photo and tag @indianveggiedelight or #indianveggiedelight
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Reader Interactions

Comments

  1. Malavika says

    January 04, 2021 at 9:07 pm

    Loved the recipe! I’m a person who loves cauliflower but only knows how to make cauliflower fry, this recipe is easy and super tasty!

    The whole family loved it and I’m planning on making more in the future. Thank you!

    Reply
    • bhavana says

      January 05, 2021 at 2:44 pm

      Hey Malavika ,So glad to hear you and your family liked it...:) I have 10+ Indian Cauliflower recipes on my blog Indian Cauliflower Recipes ...Do check it

      Reply

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