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A photo of a delicious and healthy cauliflower fried rice dish, made with cauliflower, onion, garlic, mixed vegetables, and green onions

Cauliflower Fried Rice

A healthier alternative to traditional fried rice, made with cauliflower and mixed vegetables.
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Prep Time 15 minutes
Cook Time 30 minutes
Servings: 4 servings
Calories: 250
Ingredients Method

Ingredients
  

Main Ingredients
  • 1 head of cauliflower (450g)
  • 2 tablespoons (30ml) of vegetable oil
  • 1 small onion (150g) diced
  • 2 cloves of garlic (6g) minced
  • 1 cup (115g) of mixed vegetables (e.g. peas carrots)
  • 2 eggs (120g)
  • 1 teaspoon (5g) of soy sauce
  • 1 teaspoon (5g) of oyster sauce (optional)
  • Salt and pepper to taste
  • 2 green onions (20g) chopped
  • 1 teaspoon (5g) of grated ginger

Method
 

Instructions
  1. Preheat a wok or large skillet over medium-high heat.
  2. Chop the cauliflower into small florets and pulse in a food processor until it resembles rice.
  3. Heat 1 tablespoon of oil in the preheated wok or skillet.
  4. Sauté the chopped cauliflower "rice" for 5-7 minutes, stirring frequently, until it starts to soften.
  5. Push the cauliflower mixture to one side of the wok or skillet.
  6. Add a little more oil to the empty side of the wok or skillet if necessary, then scramble in any desired protein (if using) until cooked through.
  7. Mix the protein with the cauliflower "rice".
  8. Stir in any desired seasonings (if using) and cook for an additional 1-2 minutes, until the cauliflower is tender but still crisp.
  9. Serve the cauliflower fried rice hot, garnished as desired.