Looking for a nutritious and flavorful meal that the whole family will love? Cauliflower fried rice is the answer! This dish takes the classic flavors of fried rice and swaps out the rice for finely chopped cauliflower, making it lighter, lower in carbs, and packed with veggies. Plus, it’s quick and easy to make, making it perfect for busy weeknights. Let’s dive into the detailed preparation and cooking instructions for this family-friendly cauliflower fried rice recipe.
Ingredients:
- 1 medium head of cauliflower
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 small onion, finely chopped
- 2 carrots, diced
- 1 cup frozen peas and carrots, thawed
- 2 eggs, lightly beaten
- 3 tablespoons soy sauce (or tamari for gluten-free)
- 1 tablespoon oyster sauce (optional)
- Salt and pepper to taste
- Optional toppings: sliced green onions, sesame seeds, chopped cilantro
Preparation:
- Prepare the Cauliflower Rice: Start by preparing the cauliflower rice. Cut the cauliflower into florets, then pulse them in a food processor until they resemble rice grains. Alternatively, you can grate the cauliflower using a box grater. Set aside the cauliflower rice while you prepare the other ingredients.
- Chop the Veggies: Mince the garlic, finely chop the onion, dice the carrots, and thaw the frozen peas and carrots if using. Having all the veggies prepped and ready to go will make the cooking process much smoother.
Cooking:
- Cook the Eggs: Heat 1 tablespoon of olive oil in a large skillet or wok over medium heat. Pour in the beaten eggs and scramble them until they are cooked through but still slightly moist. Remove the eggs from the skillet and set them aside.
- Stir-Fry the Veggies: In the same skillet, heat the remaining tablespoon of oil over medium-high heat. Add the minced garlic and chopped onion, and cook until softened and fragrant, about 2 minutes. Add the diced carrots and cook for another 2-3 minutes, until they begin to soften.
- Add the Cauliflower Rice: Stir in the cauliflower rice and thawed peas and carrots, if using. Cook, stirring frequently, for 5-7 minutes, or until the cauliflower rice is tender but not mushy.
- Season the Fried Rice: Pour the soy sauce (or tamari) and oyster sauce over the cauliflower rice, stirring to combine and evenly distribute the sauces. Season with salt and pepper to taste, adjusting the seasoning as needed.
- Add the Eggs: Return the scrambled eggs to the skillet, breaking them into small pieces as you stir them into the cauliflower rice mixture. Cook for another minute or two, until everything is heated through and well combined.
Final Touches:
- Garnish and Serve: Remove the skillet from the heat and garnish the cauliflower fried rice with sliced green onions, sesame seeds, and chopped cilantro for extra flavor and freshness. Serve the fried rice hot, either as a standalone dish or as a side to your favorite protein.
- Customize to Your Taste: Feel free to customize the cauliflower fried rice to suit your family’s tastes! You can add additional veggies like bell peppers, broccoli, or mushrooms, or stir in cooked chicken, shrimp, or tofu for added protein.
Family-Friendly Tips:
- Get the kids involved in the kitchen by letting them help chop veggies or stir-fry the cauliflower rice.
- Encourage picky eaters to try cauliflower fried rice by adding their favorite ingredients or toppings.
- Double the recipe and enjoy leftovers for lunch the next day—it’s even tastier the next day!
With this simple and delicious cauliflower fried rice recipe, you can enjoy all the flavors of traditional fried rice without any of the guilt. It’s a healthy and satisfying meal that’s sure to become a family favorite!
