Here’s a low-carb version of fried rice loaded with veggies to satisfy your Chinese takeout cravings. Cauliflower florets are quickly chopped and fried to create a flavorful fried “rice” dish!
Fried rice is a popular side dish that is on the menu in almost every Chinese restaurant. It’s hard to resist chewy grains with umami flavors and vibrant veggies. It was a staple growing up, quickly cooked in a wok, my family would make it from leftovers in the fridge.
Low carb fried rice
This version swaps out the traditional starchy rice grains for cauliflower. A quick pulse in the food processor breaks the cauliflower florets into rice-sized pieces known as cauliflower rice or cauliflower rice.
The cruciferous veg blends seamlessly into the pan and is a huge hit for those looking for a low-carb option without compromising on flavor.
Preparing the cauliflower rice is really easy. Combined with fragrant Asian spices, tofu, colorful vegetables and scrambled eggs, the recipe is a tasty and filling vegetarian stew.
What do you need to make cauliflower fried rice?
Cauliflower has a neutral flavor, so it’s easy to add other elements to each bite. A good stir fry is all about layering each ingredient at the right time to bring out the most flavor.
- Tofu: Start by lightly sautéing cubes of drained, extra-firm tofu that are coated in sesame oil and white pepper. This will add color and texture to the surface of the tofu. I’ve found that firm or extra firm works best in recipes that involve more vigorous agitation to maintain shape.
- eggs: Scrambled eggs are quickly tossed in and cooked until just tender. Usually the eggs are added at the end with the rice to add cohesion, but I like bigger chunks of eggs so I add the eggs at the beginning.
- aromatics: Ginger, garlic and onion are briefly sautéed to make the cooking oil and the dish more fragrant and a bit spicy. Small chunks of carrot, bell pepper, and green peas add a bit of crunch and pop of color.
- Cauliflower: The grated cauliflower is added at the end to make sure it doesn’t overcook. It takes less than 10 minutes to tenderize the florets in the sizzling hot wok.
A splash of soy sauce at the end gives the dish a savory touch. I also like to sprinkle some freshly chopped green onions on top just before serving.
Ways to customize this recipe
This recipe provides a base for cauliflower fried rice. It’s easy to change up the variations by swapping out proteins and veggies.
- Instead of tofu: Use shrimp, chicken, char siu chicken or pork (Chinese barbecue) or spam (a Hawaiian staple).
- Replace peas, carrots, and peppers with: Edamame, chopped pak choi, shiitake mushrooms or asparagus.
Store and reheat cauliflower fried rice
Stir-fry a large pot of cauliflower fried rice, and if it’s not gobbled up all at once, the leftovers reheat very well.
Store leftovers in an airtight container in the refrigerator for up to two days. I like to eat it for breakfast the next day. I just microwave it for about a minute and put a fried egg on top. The fragrant cauliflower rice soaked up the slimy yolk – delicious!
More fried rice recipes
- Ginger and pineapple are a pair made in fried rice heaven!
- Win Easy Vegetable Fried Rice for weeknight dinner!
- Use leftover fish in this salmon fried rice.
- Need some protein? Try the chicken fried rice!
- Super easy fried rice with shrimp.
Roasted Cauliflower “Rice”
ingredients
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8 ounces extra firm tofu, cut into 1/2-inch cubes
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1/2 teaspoon sesame oil, divided
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1/4 teaspoon white pepper, divided
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1/2 teaspoon kosher salt, divided
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1 head cauliflower (about 2 1/2 pounds)
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2 tablespoons vegetable oil, divided
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2 large eggs, whisked
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1 teaspoon minced garlic
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1 teaspoon chopped ginger
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1/4 cup finely diced red onion
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1/2 cup carrots, 1/4 inch diced
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1/2 cup red bell pepper, 1/4 inch cubed
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1/2 cup peas, frozen and thawed
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1 tablespoon soy sauce
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2 tablespoons spring onions, thinly sliced
special equipment
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food processor
method
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Preparation of the tofu:
Line a sheet pan with kitchen paper. Spread the tofu in an even layer on the paper towel, then place another paper towel on top and press lightly to absorb excess moisture.
After 15 minutes and when the cubes are dry on the surface, place the tofu in a bowl and toss with 1/4 teaspoon sesame oil, 1/8 teaspoon white pepper, and 1/4 teaspoon kosher salt.
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Prepare the cauliflower rice:
Remove the outer leaves with a knife and cut the cauliflower florets from the stalk. Cut florets into 1 to 1 1/2 inch pieces.
Place half of the florets in a food processor. Pulse 5 times in 1 second increments until cooked rice sized chunks form. Scrape the sides of the bowl as needed. Pour into a large bowl. Remove any large pieces of bud that will not be processed and process them with the next batch.
Repeat the processing of the remaining cauliflower florets. When you finish both batches, you should have about 5 to 6 cups of cauliflower rice.
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Cook Tofu:
Heat a wok or large skillet over medium-high heat. Once hot, add 1 tablespoon vegetable oil. Gently add the seasoned tofu in a single layer, cook for 3 minutes, stirring every minute. The tofu should be lightly browned on the surface. Place tofu on a plate.
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Stir the eggs:
Add the beaten eggs to the wok, cook with a rapid stirring motion and break the eggs into small chunks. Put the eggs on the plate with the tofu.
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Fry vegetables:
Add 1 tablespoon vegetable oil and 1/4 teaspoon sesame oil to the wok. Add garlic, ginger and onions. Stir and cook 1 minute. Add the carrots and peppers, stir-fry for 2 minutes. Add peas and cook 1 minute.
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Fry the cauliflower rice:
Add the cauliflower rice to the vegetables in the wok, stir. Spread into an even layer and cook without stirring for 2 minutes. Stir and cook until cauliflower is tender, about 5 minutes.
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Add the spices:
Add the soy sauce and 1/8 teaspoon white pepper and stir to combine. Reserve a few spring onions to garnish and add the remaining spring onions to the wok along with the tofu and scrambled eggs. Stir to combine.
Try the cauliflower fried rice and adjust the seasonings to taste. Garnish with reserved spring onions and serve hot.
