🥦 Cauliflower Egg Fried Rice – Quick, Healthy, and Delicious 🍳
Cauliflower Egg Fried Rice – your new go-to healthy fried rice alternative that’s not only keto-friendly but also packed with flavor! 💚
This gluten-free Asian dinner idea is perfect for busy weeknights, weight-watchers, or anyone looking to sneak more veggies into their diet without sacrificing taste. 😋
Table of Contents
📝 What Is Cauliflower Egg Fried Rice?
Cauliflower Egg Fried Rice is a lighter version of traditional fried rice. Instead of rice, it uses grated or riced cauliflower as the base, combined with scrambled eggs, veggies, and soy sauce to create a savory, satisfying meal. 🥚🥕
It’s gluten-free, low in carbs, high in nutrients — and tastes amazing!
⭐ Why You’ll Love This Recipe
✅ Low in carbs, high in flavor
✅ Quick to make – just 15 minutes!
✅ Perfect for keto and paleo diets
✅ Meal-prep friendly
✅ Kid-approved!
| 🧂 Ingredient | ✅ Quantity | 📌 Notes |
|---|---|---|
| Cauliflower (riced) 🥦 | 3 cups | Fresh or frozen, finely riced |
| Eggs 🥚 | 2 large | Lightly beaten |
| Onion 🧅 | 1 small | Chopped |
| Garlic 🧄 | 2 cloves | Minced |
| Carrot 🥕 | 1/4 cup | Optional, for color and crunch |
| Soy Sauce 🍜 | 2 tbsp | Or use coconut aminos |
| Sesame Oil 🌿 | 1 tbsp | Adds classic fried rice flavor |
| Butter or Oil 🧈 | 1 tbsp | For cooking |
| Green Onions 🧅 | 2 tbsp | Chopped, for topping |
| Red Chili Flakes 🌶️ | To taste | Optional, for a spicy kick |
🧊 Storage & Reheating
📦 Fridge: Store leftovers in an airtight container for up to 4 days.
🔥 Reheat: Use a skillet or microwave for quick reheating.
❄️ Freezer: Freeze for up to 2 months. Reheat directly from frozen on a pan.
🥢 Serving Suggestions
Pair your cauliflower egg fried rice with:
- Grilled Chicken 🍗
- Spicy Garlic Shrimp 🍤
- Stir-fried Tofu 🧄
- Or enjoy it as a complete meal on its own!
🧠 Pro Tips
✨ Don’t overcrowd the pan — fry in batches for best texture.
✨ Want more protein? Add diced chicken, shrimp, or tofu.
✨ For paleo version, replace soy sauce with coconut aminos.
🧾 Nutrition Facts (Per Serving – Serves 2)
- Calories: 190
- Carbs: 6g
- Net Carbs: 4g
- Protein: 10g
- Fat: 13g
- Fiber: 2g
Great for low-carb, keto, and diabetic-friendly meal plans. 🥗
Cauliflower Egg Fried Rice
Course: Main Dish2
servings5
minutes10
minutes190
kcal15
minutesCraving fried rice but want something healthy, low-carb, and delicious? 🥦🍳 Try this Cauliflower Egg Fried Rice — a quick, satisfying, and guilt-free twist on the classic Asian favorite. It’s perfect for those on a keto, low-carb, or gluten-free diet and ready in just 15 minutes. With fluffy scrambled eggs, savory soy flavor, and finely riced cauliflower, this easy dinner brings comfort without the carbs. Great for weeknights, meal-prep, or even a light lunch. 😋✨
Ingredients
🥦 Cauliflower (riced) – 3 cups
🍳 Eggs – 2 large
🧄 Garlic – 2 cloves, finely minced
🧅 Onion – 1 small, chopped
🥕 Carrot (optional) – 1/4 cup, grated
🥣 Soy Sauce – 2 tablespoons (low sodium preferred)
🌾 Sesame Oil – 1 tablespoon (adds amazing aroma!)
🧈 Cooking Oil or Butter – 1 tablespoon
🌿 Green Onions – 2 tablespoons, chopped (for garnish)
🌶️ Red Chili Flakes – 1/4 teaspoon (optional, for a spicy kick)
🧂 Salt – 1/4 teaspoon or to taste
⚫ Black Pepper – 1/4 teaspoon or to taste
Directions
- Step 1: Prepare the Cauliflower
- If using fresh cauliflower, pulse florets in a food processor until rice-like texture.
- Tip: Squeeze with a towel if too watery.
- Step 2: Scramble the Eggs
- In a pan, heat 1 tsp oil. Crack the eggs, scramble till fluffy. Remove and set aside.
- Step 3: Cook the Veggies
- Add remaining oil, sauté onion, garlic, and optional carrots for 2-3 mins on medium heat.
- Step 4: Add Cauliflower Rice
- Toss in the riced cauliflower. Stir-fry for 4–5 minutes until tender but not soggy.
- Step 5: Mix & Season
- Add soy sauce, sesame oil, salt, and pepper. Toss the eggs back in and mix well.
- Step 6: Garnish & Serve
- Top with chopped green onions, chili flakes. Serve hot with chopsticks or a spoon! 🍽️
📝 Recipe Notes
- 🔁 Use fresh or frozen cauliflower rice
If you’re using fresh cauliflower, blend it in a food processor until it looks like rice. Pat it dry with a towel to remove extra moisture. Too much water can make your fried rice soggy.
🥚 Make it vegan
Don’t want eggs? Use scrambled tofu or plant-based egg replacer for a vegan version.
🥕 Add more veggies
You can add peas, bell peppers, corn, or mushrooms to make it more colorful and healthy.
🌶️ Love spicy food?
Add a pinch of red chili flakes or a little sriracha sauce to give it some heat.
🥡 Perfect for meal prep
This dish keeps well in the fridge for 3–4 days. Reheat in a pan with a little oil or soy sauce for best results.
🍗 Add protein if you like
To make it more filling, add cooked chicken, shrimp, or tofu.
🍴 What to serve it with?
Enjoy it with a side salad, miso soup, or some steamed dumplings.
Nutrition Facts
2 servings per container
Calories190
- Amount Per Serving% Daily Value *
- Total Fat
13g
20%
- Amount Per Serving% Daily Value *
- Protein 11g 22%
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
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