Cauliflower Fried Rice

Low in calories, low in sodium AND gluten free, this recipe is full of flavor and tastes like traditional fried rice. Cauliflower, carrots, onions, green peas and scrambled eggs come together to make Cauliflower Fried Rice. Using coconut aminos instead of soy sauce reduces the sodium and gives this dish a slightly sweet and salty flavor.

What is coconut aminos?

Coconut aminos is an Asian seasoning that looks and tastes like soy sauce. However, it has 50% less sodium than soy sauce, so it is a healthy alternative. Since it comes from coconut, it is gluten free, but yet it doesn’t taste like coconut. It tastes salty like soy sauce, but has a hint of sweetness to it. You can find coconut aminos in most grocery stores in the baking aisle with to the spices and seasonings or in the Asian food section next to the soy sauce.

How to rice cauliflower?

The best way to rice cauliflower is by using a food processor. Fit the food processor with the chopping blade or a shredding attachment. I use the standard blade that came with my food processor. Load the bowl of the food processor with 1/3 head of cauliflower that has been washed and roughly chopped. Process it for 5 seconds on high speed. Empty the bowl and repeat two times to completely rice a full head of cauliflower. A medium size head will produce 6 cups of riced cauliflower.

Can I add protein to my cauliflower fried rice?

• Shrimp– This is a great choice. You can buy it pre-cooked and peeled in the frozen food section. Simply thaw the shrimp, chop into small pieces and add it to the dish at the end. Shrimp are also slightly salty and really enhance this dish.
• Chicken– For a heartier meal, add chicken breast cut into 1-inch pieces to the dish before adding the cauliflower. Stir it to cook the chicken on all sides, about 5 minutes. Finish the dish by adding the remaining ingredients.
• Tofu– When looking to find a vegetarian option, turn to tofu. It gives the dish texture and protein without adding meat. Tofu is made by pressing soybean curds, thus resulting in a product that is a tasty vegetarian alternative to traditional proteins.

Cauliflower Fried Rice

What’s needed?

• 1 teaspoon canola oil, plus 3 tablespoons canola oil
• 2 eggs, lightly beaten
• small yellow onion, diced
• 1 cup chopped carrots
• 3 cloves garlic, minced
• 1 tablespoon grated fresh ginger
• 6 cups riced cauliflower (1 medium head of cauliflower)
• 4 tablespoons coconut aminos
• 1 teaspoon sesame oil
• 1 cup frozen peas
• 18 medium shrimp, cooked and peeled, cut into small pieces (optional)

How to make Cauliflower Fried Rice?

Note: It is helpful to have all of your ingredients prepared, chopped and laid out ahead of cooking. It should only take 12-15 minutes to cook the dish from beginning to end, so having everything ready is important.

• Add one teaspoon of canola oil to a wok over medium-high heat. Place beaten eggs in the wok and stir until cooked through. Remove the eggs to a plate and set aside.
• Add 3 tablespoons canola oil to the wok. Stir in onions, carrots, garlic and ginger. Cook while stirring until softened, about three minutes.
• Stir in the riced cauliflower, coconut aminos, and sesame oil and cook for 5 minutes, stirring occasionally.
• Add the frozen peas, scrambled eggs and shrimp. Stir, cover with a lid and turn heat off. Allow to steam for 3 minutes until heated through. Serve immediately. Recipe makes 4 servings.

For more dishes with an Asian flare, check out these recipes:

• Hoisin Smoked Chicken
• Air Fryer Egg Rolls
• Chicken Lettuce Wraps
• Ramen Noodle Bowls with Chicken and Mushrooms
• Slow Cooker Sesame Beef with Jasmine Rice

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Cauliflower Fried Rice

5 from 1 vote

Cauliflower, carrots, onions, green peas and scrambled eggs come together to make a healthy, low-sodium version of Cauliflower Fried Rice.

Servings: 4 servings

Prep Time: 20 minutes mins

Cook Time: 15 minutes mins

Total Time: 35 minutes mins

Ingredients 

• 1 teaspoon canola oil, plus 3 tablespoons canola oil
• 2 eggs, lightly beaten
• small yellow onion, diced
• 1 cup chopped carrots
• 3 cloves garlic, minced
• 1 tablespoon grated fresh ginger
• 6 cups riced cauliflower, 1 medium head of cauliflower
• 4 tablespoons coconut aminos
• 1 teaspoon sesame oil
• 1 cup frozen peas
• 18 medium shrimp, cooked and peeled, cut into small pieces (optional)

Instructions 

• Add one teaspoon of canola oil to a wok over medium-high heat. Place beaten eggs in the wok and stir until cooked through. Remove the eggs to a plate and set aside.
• Add 3 tablespoons canola oil to the wok. Stir in onions, carrots, garlic and ginger. Cook while stirring until softened, about three minutes.
• Stir in the riced cauliflower, coconut aminos, and sesame oil and cook for 5 minutes, stirring occasionally.
  
• Add the frozen peas, scrambled eggs and shrimp. Stir, cover with a lid and turn heat off. Allow to steam for 3 minutes until heated through. Serve immediately. Recipe makes 4 servings.
  

Equipment

• 1 wok, or large non-stick skillet

Notes

The best way to rice cauliflower is by using a food processor. Fit the food processor with the chopping blade or a shredding attachment. I use the standard blade that came with my food processor. Load the bowl of the food processor with 1/3 head of cauliflower that has been washed and roughly chopped. Process it for 5 seconds on high speed. Empty the bowl and repeat two times to completely rice a full head of cauliflower. A medium size head will produce 6 cups of riced cauliflower.