Cauliflower Fried Rice Dish (Printable)

A vibrant grain-free dish featuring riced cauliflower, mixed vegetables, and flavorful seasonings for a quick meal.

# Components:

→ Vegetables

01 - 1 medium head cauliflower, cut into florets (about 1.32 lbs)
02 - 1 medium carrot, peeled and diced
03 - 1/2 cup frozen peas
04 - 1 small red bell pepper, diced
05 - 2 green onions, thinly sliced
06 - 2 cloves garlic, minced
07 - 1-inch piece fresh ginger, grated

→ Eggs

08 - 2 large eggs, lightly beaten (omit or substitute for vegan variation)

→ Sauces & Oils

09 - 2 tablespoons sesame oil or neutral oil, divided
10 - 2 tablespoons low-sodium soy sauce or tamari (for gluten-free)
11 - 1 teaspoon toasted sesame oil (optional, for finishing)

→ Seasonings

12 - 1/4 teaspoon ground white or black pepper
13 - Salt to taste

# Method:

01 - Rinse cauliflower florets and pat dry. Pulse in a food processor until texture resembles rice, working in batches if needed.
02 - Heat 1 tablespoon oil in a large nonstick skillet or wok over medium-high heat. Add beaten eggs and scramble until just set. Remove eggs and set aside.
03 - Add remaining oil to skillet. Sauté garlic and ginger for 30 seconds until fragrant. Add carrots, red bell pepper, and peas; cook 2–3 minutes until vegetables are tender-crisp.
04 - Add riced cauliflower to skillet and cook, stirring frequently, for 4–5 minutes until tender but not mushy.
05 - Stir in soy sauce, ground pepper, and salt to taste. Return scrambled eggs and green onions to pan. Toss to combine and heat through for 1 minute.
06 - Drizzle with toasted sesame oil if using. Remove from heat and serve immediately.

# Expert Advice:

01 -
  • It tastes indulgent and restaurant-quality while being genuinely good for you, no guilt required.
  • You can have dinner on the table in under 30 minutes, which means weeknight sanity is actually possible.
  • One pan, minimal cleanup, and it adapts to whatever vegetables you have lurking in your fridge.
02 -
  • Dry your cauliflower thoroughly or the finished fried rice will be soggy instead of light and fluffy; moisture is your actual enemy here.
  • Don't overcrowd the pan when you're cooking the vegetables or cauliflower—use medium-high heat and actually let things sit for a few seconds so they caramelize instead of steam.
  • Taste everything at the end before adding more soy sauce because it's easier to add salt than take it out.
03 -
  • Keep your wok or skillet hot and your ingredients prepped—fried rice is fast, and you can't pause mid-cook to dice a pepper.
  • Use low-sodium soy sauce so you can taste the food and actually control the salt level instead of just accepting whatever the bottle dictates.
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