This Keto Cauliflower Fried Rice recipe can be made in 15–20 minutes. This delicious recipe is packed with all the flavor that traditional fried rice has, and this can be your healthy, low-carb, keto, and gluten-free lunch or dinner.
IS CAULIFLOWER KETO FRIENDLY?
Cauliflower has been a lifesaver in keto meals, particularly this homemade cauliflower rice. It is a multipurpose vegetable that has the texture of rice and has several health advantages.
It is high in fiber and low in calories, making it a good choice for weight management and overall health. Also, it is gluten-free and keto.
One evening, while browsing keto-friendly recipes, I came across cauliflower fried rice. The term looked weird at first, but good reviews pushed me to give it a shot. The next day, I went to the market and purchased a fresh head of cauliflower. Back home, I riced it, sautéed it with colorful vegetables, and added other low-carb items. The aroma filled my kitchen and made my mouth water.
When I had my first bite, I was amazed The texture and flavors were so similar to regular fried rice that I almost forgot it was prepared with cauliflower. It was a game changer. It not only satisfied my cravings, but it also worked nicely with my new keto diet. Now, cauliflower fried rice is a staple in my weekly meal plan. After that I have tried Cauliflower Mac and Cheese and it was too good
WHY YOU WILL LOVE THIS KETO CAULIFLOWER FRIED RICE
Low-Carb Delight: The recipe is perfect for those on a ketogenic diet, as it minimizes carbs without sacrificing flavor.
Healthy Alternative: Rich in vitamins and minerals, cauliflower offers a wholesome substitute for regular rice.
Flavorful: It gives a flavorful, savory experience that rivals traditional fried rice when prepared with the proper seasonings and ingredients.
Quick and Easy: It's a quick and easy recipe that's perfect for busy weeknights.
Versatile: To suit your tastes, you can add the veggies and proteins of your choice (such as shrimp, chicken, or tofu).
Ingredients:
- 1 medium head of cauliflower (or about 4 cups riced cauliflower)
- 2 tablespoons coconut oil or avocado oil
- 2 cloves garlic, minced
- 1 small onion, finely chopped
- 1 cup mixed vegetables
- 2 large eggs, beaten
- 3 green onions, sliced
Instructions:
1. Take off the cauliflower's stem and leaves. Chop it into pieces and pulse in a food processor until rice-like consistency is achieved. You can also use pre-riced cauliflower as an alternative.
2. In a large skillet or wok, heat up one tablespoon of oil over medium heat. Add the onion and cook for two to three minutes, or until softened. Once fragrant, add the garlic and cook for more 30 seconds. Add the mixed veggies and cook for 3–4 minutes, or until they are cooked.
3. Push the veggies to one side of the skillet, then cover the empty side with the remaining oil. Add the whisked eggs and stir until thoroughly cooked. Combine with the veggies.
4. Add the skillet with the riced cauliflower. Mix thoroughly to incorporate the eggs and vegetables. Cook for about 5 to 7 minutes, stirring frequently, or until the cauliflower is soft and beginning to crisp up.
5. Add the tamari or soy sauce and taste and adjust the seasoning with salt and pepper. Mix thoroughly and heat for a further two to three minutes.
6. Add the sliced green onions and stir.
Serve and Enjoy!
.jpg)
NOTES:
- Before stir-frying the cauliflower rice, give it a quick short steam or microwave for a few minutes to prevent sogginess. This helps in a portion of the moisture removal.
- Once the cauliflower rice has almost cooked, spread it out onto a fresh kitchen towel or paper towels and press to absorb any remaining liquid.
- To avoid it from getting mushy and to have a better texture, stir-fry the cauliflower rice on high heat.
- Cauliflower rice cooks more quickly than regular rice. It normally takes approximately 5-7 minutes in the pan.
- A wok or large pan is perfect for stir-frying because it uniformly distributes heat and allows you to effortlessly toss the ingredients.
NUTRITIONAL INFORMATION:
Calories: 100-120 kcal
Total Fat: 0.5-1 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 60-80 mg
Total Carbohydrates: 20-25 g
Dietary Fiber: 8-10 g
Sugars: 6-8 g
Protein: 8-10 g