Mar 20, 2014

Cauliflower "Fried Rice"



I LOVE fried rice, and often make my own fried rice at home with brown rice which is delicious. But sometimes when I want to cut down on my carbs, I opt for cauliflower rice.

I posted this Cilantro Lime Cauliflower "Rice" a while back, and it was a huge hit. So I decided to play around with that recipe and make this Asian version to go with the Orange Chicken I posted yesterday, and my husband (who detests cauliflower) was pretty amazed how the meal turned out. The portions are generous and you get a serving or two of vegetables into your diet.


If you like this, you may also like:

Brown Fried Rice
Asian Edamame Fried Rice
Pineapple Shrimp Fried Rice
Spicy Shrimp Fried Rice




Cauliflower "Fried Rice"
Skinnytaste.com
Servings: 4 • Size: heaping 1 1/3 cups • Old Points: 2 pt • Points+: 3 pts
Calories: 108 • Fat: 3 g • Carbs: 14 • Fiber: 6 • Protein: 9 g • Sugar: 1
Sodium: 868 mg • Cholesterol: 47 mg

  • 1 medium head (about 24 oz) cauliflower, rinsed
  • 1 tbsp sesame oil
  • 2 egg whites
  • 1 large egg
  • pinch of salt
  • cooking spray
  • 1/2 small onion, diced fine
  • 1/2 cup frozen peas and carrots
  • 2 garlic cloves, minced
  • 5 scallions, diced, whites and greens separated
  • 3 tbsp soy sauce, or more to taste (Tamari for Gluten Free)

Directions:

Remove the core and let the cauliflower dry completely. Coarsely chop into florets, then place half of the cauliflower in a food processor and pulse until the cauliflower is small and has the texture of rice or couscous – don't over process or it will get mushy. Set aside and repeat with the remaining cauliflower.



Combine egg and egg whites in a small bowl and beat with a fork. Season with salt.

Heat a large saute pan or wok over medium heat and spray with oil. Add the eggs and cook, turning a few times until set; set aside.

Add the sesame oil and saute onions, scallion whites, peas and carrots and garlic about 3 to 4 minutes, or until soft.

Raise the heat to medium-high. Add the cauliflower "rice" to the saute pan along with soy sauce. Mix, cover and cook approximately 5 to 6 minutes, stirring frequently, until the cauliflower is slightly crispy on the outside but tender on the inside. Add the egg then remove from heat and mix in scallion greens.

127 comments :

  1. Hi! I am only one person so I'd make this to last me for lunch for 4 days (with a protein next to it of course). How long do you think this will stay in the fridge? Will it last until Thursday if I make it Sunday night?

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    1. My guess is it should be fine.

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    2. Once you prepare the dish, if it is wrapped tightly and kept under proper refrigeration, it should last 7 days. I typically go with 4-5, however ;)

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  2. i LOVE this idea Gina!! Cauliflower rice is such a great option, i really think it tastes fabulous. I'm loving all the different versions you're putting out! You genius you.

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  3. A trick I learned somewhere else on the internet, which I could remember where to give credit - put chunks of cauliflower in the blender, cover with water, pulse to process to desired size, then drain water. Gives a more uniform size to pieces.

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    1. I just saw this on a blog but I have not tried it so I don't know if it works, but here's a link
      http://www.bigredkitchen.com/2012/05/the-fastest-way-to-rice-cauliflower-video/

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    2. yes, I have made in the blender and it works great!

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    3. I also have. It works like a charm. Literally done in seconds. Just drain it in a sieve/sifter.

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  4. This may be a dumb question, but do you just add the eggs back in at the end with the scallions? The instructions say to set them aside, but then they're never mentioned again.

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    1. It says at the end: Add the egg then remove from heat and mix in scallion greens.

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  5. This looks delicious, definitely going to try! :) I just have a question though: is it okay to cook with sesame oil? I heard somewhere that you should only put it on things after cooking, that at high temperatures it becomes unhealthy in some way... Might be nonsense of course!

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    1. My recollection is that you do not want to cook at high heat with sesame oil, certainly not to fry foods. Here, the sesame oil is a flavoring more than a cooking medium. Plus, the heat never gets above medium high and the amount of sesame oil is very small in this recipe, so I think it is fine. No worries!

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    2. Can you use Olive Oil instead?

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    3. Sesame oil gives flavor. You could use evoo, but you'd be missing the flavor.

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    4. Don't use olive oil for heat cooking... Use avocado which has a burn point around 500 degrees.

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  6. I agree with the ones above: looks good and needs to be tested in my kitchen!

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  7. I love to make fried rice with brown rice too! I definitely need to try this! :)
    x

    http://lifeisbeauty1994.blogspot.ie/

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  8. I love cauliflower rice so definitely will try this but again I am confused on the points. If the only thing with points is the egg and oil, then how can it come out to 3 points per serving? Sorry, just want to be sure I am counting your recipes right..perhaps you include points even for the zero food items. Thanks much

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    1. 6pts of eggs, 1pt for peas, 1pt for soy sauce, 3pts for oil - that right there is 11 points. 11pts / 4 is 2.75 so it rounds up to 3pts per serving. She's right.

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    2. Thanks, sorry but how is 1 egg and 2 egg whites 6 points? I thought that would be 2 maybe 3 points.

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    3. 1 egg = 2 pts.
      3 egg whites = 1 pt.

      2+1 = 3 PointsPlus total for the eggs.

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    4. If you're ever used the WW Recipe Builder, you know that when foods are combined, the points often are higher than you would expect if calculating each ingredient separately. Weird, but I trust WW!

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    5. Sorry I didn't realize it was egg white. You can always count the dish as 2 points per serving (8pts/4servings). But I would calculate it as a recipe how she did and keep it as 3pts. instead of each thing separate.

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    6. When you are cooking with vegetables, they no longer count as 0 points for a normally 0 point food. You must count their calories/fats/carbs/proteins in your calculations.

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    7. THerefore, there is probably 1 point worth of cauliflower per serving, plus 2 points of oil/egg, etc.

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  9. Thank you so much for this recipe! I work at a Chinese restaurant and by the end of the day, I just want to stuff my face with fried rice. Now I can have a healthier way to eat it. ;D

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  10. I thought the cilantro lime was a great idea, but this sounds even more amazing. Definitely have to try it.

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  11. If I don't have a food processor, can I use a chopper?

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    1. Use a grater its a bit more laborious but It works

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    2. I haven't tried this recipe yet, but when I make cauliflower pizza I use my electric chopper and it works great.

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    3. Cauliflower pizza? Oh please share! Lol

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  12. This is very good! Thank you for the recipe.

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  13. I can not wait to try this!!!!! Sounds yummy! Just joined weight watchers and Im looking for great ways to use veggies!

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  14. This looks so good, and so similar to traditional fried rice — yum. Instead of splurging on Chinese takeout, maybe I'll just have to make my own this weekend, this and the orange chicken! Thanks for sharing :D

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  15. We made this tonight and added some chicken to the mix. Delightful! Thank you!

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  16. This might sound funny. .. but you are chopping raw cauliflower and then cooking it when after. .. correct?

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  17. Which food processor do you have? I need to buy one but not sure which one to get? Thanks! This looks wonderful! Lindsey

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  18. This looks so yummy!! I'll be making this next month! Nom-Nom-Nom!

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  19. Creative cauliflower recipes are everywhere these days and surprisingly this is one I haven't seen yet. Looks good to me. I just might have to give it a try.

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  20. in the top photo ... are those tomatoes??

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  21. I made this last night before I even saw this post! Great minds think alike! I don't have a good processor so anyone else who doesn't, use a box cheese grater.

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  22. Is it okay to use frozen cauliflower in this recipe?

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    1. my guess would be no. Ever thawed frozen veggies... a lot of the time they turn super mushy.

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  23. I've been debating buying a food processor for ages and I think I've decided I need one! to make cauliflower rice!

    What one do you (or anyone on the site) recommend?

    I don't want to spend a fortune--but I'm happy to spend the money to get a good quality one.

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    1. Mine is a Hamilton Beach and it definitely does the trick!

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  24. I made this last night, exactly as directed and wanted to consume the entire pan. I gave up rice about a year ago and have been dying for some fried rice lately. This really hit the spot and I saved many, many points and fat grams. WIll definitely make again and again.

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  25. This looks great! I would pair this as a really light side with a more decadent dish, or just add some chicken for a one pot meal. Thanks for posting

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  26. very nice! what an unusual way to serve cauliflower...

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  27. I have a question: We can't use sesame oil in our house because my young daughter is anaphylactic to it. What can you recommend as a replacement? Thanks!

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    1. Any oil will work, I just happen to like the taste of sesame oil.

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  28. Has anyone tried this without egg? My son is allergic. :(

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    1. Go for it! It's fried rice, you can add anything tho this!

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  29. @ Samantha Rose...Sesame oil is mainly used as a flavoring in this dish, so any oil can work. My roommate from Japan didn't like the taste of sesame oil, so he always made friend rice with a little corn oil and butter and it was delicious!

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  30. I was a bit skeptical of this at first (my family and I are quite particular about fried rice) but this was surprisingly good! Thank you Gina!

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  31. Made this today. I ended up with WAY too much cauliflower, which I plan to use for the cilantro lime rice. But this recipe itself was great. I like a little spice, so I added red pepper flake and a bit of salt and pepper (again, I think I had too much cauliflower). It's so much lighter than actual rice and with the seasonings, who cares! Tomorrow we try another cauliflower recipe!

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  32. does anyone know if this can be frozen? as I am only cooking for myself i would like to freeze in bulk for later?

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    1. You can easily make half, or one portion! Just use less.

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    2. Yes, but she wants to cook in bulk. I was reading these questions hoping to find the same answer. Does it reheat well from frozen? Anyone know?

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    3. Once it's fully cooked but still hot, you can wrap it in plastic wrap in single portion sizes and keep it in the freezer. I've not been able to keep a batch more than 2 months (yum!), but it's been good for me. I normally pull a portion out the night before and let it thaw in the fridge. If you wrap it up after it's cool, the portions will turn out dry.

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  33. I have just discovered this amazing and wonderful blog!!! Thank you for so many recipes that I am eager to try. Also, thank you so much for giving the nutritional information on the recipes, and specifically the "Old Points" , the Flex Points. I really appreciate that.

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  34. Genius! So good! Thank you for the wonderful recipe. My mom is a die hard atkins follower and this is something that I could make for her as well as enjoy myself!!!

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  35. Made this tonight with a little tweaking. I added mushrooms with the veggies and stir fried chicken with the egg. It was a complete meal that was delicious!!! It really tastes like rice! You could also add shrimp.

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  36. I just tried this. I also added shredded chicken. Excellent rice substitute.

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  37. Wow i'm not really much of a fan of vegetables but i love if the cauliflower is dipped with sweet and sour sauce. Compliments its taste!

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  38. This was abolutely AMAZING!!! I made it twice this weekend - we loved it! The second time I added asparagus just because and it was delicious too! This is a great way to get some veggies in the diet. Thank you SO much!

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  39. This looks so good! I can't wait to try it.

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  40. I made this last night and loved it.

    Thanks for creating it.

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  41. Rave 1: This was so good that my husband - who begrudgingly indulges my healthy alternatives - asked, "How much rice is in here"? Rave 2: I found myself starting to feel guilty when I was eating it, because I kept forgetting it wasn't rice. Amazing!

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  42. I was so delighted to spot this recipe, seeing as cauliflower is in season and I really don't eat it often enough!

    I was even more delighted when I made it. THank you! :)

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  43. Made this tonight. LOVED IT!!! For sure will make it again. Maybe add some chicken or a variety of other vegetables. Probably add some hoisin sauce for a bolder flavor. Really liked how it turned out.

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  44. I've been intrigued by this idea before, and your photograph is persuasion enough! I think this is such a fantastic idea - thanks for the inspiration!

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  45. Mmmm, I made this last night with the Five Spice Roasted chicken legs. They were both delish, and the rice was even better the next day! And good cold! I'm loving the recipes you provide; thank you!

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  46. I have a question Gina, is it a 1/2 cup each of frozen peas and carrots, or a total of 1/2 cup peas and carrots. Thank you

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    1. I used a total of 1/2 cup. The peas and carrots came together in the bag.

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  47. I made this tonight. It was delicious.

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  48. This comment has been removed by the author.

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  49. way to go, Gina! Another fabulous recipe! Asking for cookbook for birthday in October, which will be gift for hubby as well! :-)

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  50. Hi there! So how long does it take for the cauliflower to dry? Is this something that should be done the day before?
    Thanks

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    1. I would love to know the same thing!

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  51. Made this last night, didn't use rice vinegar or soy sauce, but so yummy!! My dad thought it was rice =)

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  52. I've been hearing a lot about "cauliflower rice" and after getting this recipe, finally decided to try it. My family devoured it! I added some more veggies; spinach, celery, diced string beans. The only problem was there was not enough for seconds! This is now going to be our Asian stir fry staple!

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  53. up to I looked at the check ov $7933 , I did not believe that...my... mom in-law realy bringing home money in their spare time on their apple laptop. . there great aunt haz done this for only about 11 months and at present paid for the debts on their mini mansion and purchased a new Saab 99 Turbo . find more info .........cuttr.it/zxprxaf

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  54. I just ate this, along with the Orange Chicken recipe. Fantabulously delicious! A keeper!

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  55. I have a tendency to eat about 5x a normal serving of food after a few drinks, and so I'm trying to substitute vegetables for my post-drink snacks to take away some of the guilt. If you're going to eat a ton of something, might as well make it veggies, right? Made this tonight and it's AMAZING. Seriously. Who needs real rice? This tastes exactly the same and is so much lighter.

    I used olive oil instead of sesame, subtracted the scallions and added mushrooms and red peppers. This is my new favorite side dish/snack food!

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  56. I didn't have scallions, and had a bunch of frozen veggies with I think peas, carrots, corn and kidney beanŠ².. and regular olive oil. But yeah, it was kinda messy in the process, but very good in the end. Thanks =) Will make it again if not too lazy

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  57. I have grated and cooked just the cauliflower with a little olive oil, salt and pepper several times since seeing this recipe, using it in place of pasta or rice at dinner. It does the trick and saves so many points. I just did it last night with spaghetti sauce while my son and husband had pasta with theirs. It's a win-win for everyone!

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  58. This is a great idea! I too make really delicious "faux fried" rice, but throw in lots of great veggies and just a small portion of rice with more egg whites than yolks in the preparation. You can check it out on my blog.
    Thanks for the inspiration to go really low carb with the cauliflower rice. I will definitely try this soon!

    Abbey Sharp
    www.abbeyskitchen.com
    @AbbeysKitchen

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  59. I made this today and it was absolutely delicious. I would not change a thing. I could not even believe it was made with cauliflower. Just amazing!

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  60. I made this the other night and my family went crazy. My mom couldn't believe that there was no rice. I will def make again THIS WEEK.

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  61. Eating it right now and it won't be the last time. This is too good! Took a pic and tagged you on IG. Thanks!

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  62. This was just too good for words. Didn't miss the rice one bit. Had to have 2 servings and I don't feel guilty one bit..lol!

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  63. You shared really great and healthy recipe.. Thanks for sharing..

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  64. If you haven't already tried it... I highly recommend making quinoa fried rice! It is absolutely fantastic. I even snuck in some diced tofu and told my husband it was chicken. Yum yum!

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  65. This recipe changed my life!!! GOOD BYE RICE FOREVER!!! I love that I can eat a lot of it, and my husband loved it too. It's seriously a life changer. Any other cauliflower rice recipes you have, please please post away. It tastes delicious and I'm so excited I have this recipe. This weekend - I'm trying cauliflower pizza crust, do you have any other recommendations? BRILLIANT Gina :) !!

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  66. This was yummolicous :o) Even 3 picky teenagers enjoyed this ~ a new favorite ~ Thanks!

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  67. Gina definitely a new favorite--DELICIOUS! !!!!! Even my husband who doesn't like cauliflower ate it. The kids loved it too! Thanks again for all the amazing recipe ideas.

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  68. My husband said he would try this, said with tight lips. He really, REALLY liked it! What a fabulous way to avoid all those carbs. Thank you!!!

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  69. I made this and the Orange Chicken last night for dinner. They were both amazingly delicious! I have a small kitchen so the prep took me awhile. I think start to finish was almost 2 hours. If I make both of these on a week night in the future I'll have to do all the chopping on Sunday or make each on different nights.

    Gina, is there any way you could start posting approximate prep and cook times?

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    1. Did you use a processor to chop the cauliflower? I took less than 20 mins start to finish as just a half onion and scallions to chop by hand.

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  70. This was my first time trying cauliflower in a non-traditional way (usually steaming). I was skeptical. I tried it and couldn't believe how good it was. Thank you for the recipe, will be making it again.

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  71. This is a fantastic Passover dish! I added more vegetables, and used pomegranate syrup instead of soy sauce. I also used 3 whole eggs as this was our whole dinnner. SO GOOD! Thank you.

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  72. Just made this and it's delicious! I tried that trick with putting water and doing the cauliflower in the blender. Thank you!!

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  73. Never ever comment on here, but this is a hit! i tried to make a lot for it to last the week and all that was left was a tiny little tupperware! this will be made again and again and again at our house! Thanks :D

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  74. Wow! My husband also hates, hates cauliflower, and he took a 2nd helping. Even my 6 year old told me, "Thanks for an interesting lunch." (That's a compliment ;o) I have never gotten my family to like cauliflower before. This is definitely a keeper. Hint: It took me 3 batches in the food processor, and I removed ANY pieces that came out bigger than rice (dead giveaway). I can see this with yummy leftover add-ins (asparagus, chicken). One of the most FILLING low WW point foods I've ever eaten!

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  75. I made this last night and it was sooo good. You really don't miss real rice in this. I added tofu but it would taste fantastic with shrimp. I'm having it for lunch today too :)

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  76. Made both the cauliflower fried rice and orange chicken for dinner tonight, and it was amazing. a bit of a pain to get everything together, but oh-so-good! even my 4 year old boy ate it!

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  77. I made this tonight and it was delicious!! I ate it as a main dish without a side and found it to be very filling. I will definitely make it again soon

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  78. Officially in love with this recipe! I've made it several times, and it's awesome. All of the deliciousness of Chinese take-out, with no guilt! I actually made a pork tenderloin and used a little teriyaki sauce (recipe from the Hawaiian Pineapple Burger) and threw that on top of the "rice". So good and so easy!!!

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  79. I don't think I'll ever make "real" fried rice at home again. It's a total weakness of mine, and this recipe saves so many calories...it's a total dupe for the dish...and it made a large quantity. We added rotisserie chicken for protein and a bit more onion and garlic. I also cooked the egg separately so it would be less "scrambled egg-y" in texture (poured the raw scrambled eggs into a small non-stick pan and let it cook flat then cut it up into small pieces), and added it into the "rice" toward the end with the green onion. SPECTACULAR!

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  80. I literally just finished making this and it is interesting. Obviously not as good as REAL fried rice but it is a great alternative. I cut the recipe in half b/c I'm going to be the only one eating this. My boyfriend is against all things healthy. He's not adventurous when it comes to trying new foods.

    I've realized that I need to invest in a food processor. It was very difficult and time consuming to grind up the cauliflower in my blender. I had to grind it in smaller batches. For my tastes it needs more soy sauce. I also added bean sprouts b/c I love them in fried rice!

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  81. yummy & delicious, I must try it. Thank you. .Recipes.

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  82. Been resisting cauliflower for YEARS and this finally brought me to the other side! I added some shrimp for more "heft" I found it a little hard to get the cauliflower "rice" to get crispy in any way and think if I did it again I might add a little canola oil at a higher temp to crisp it up again (there was too much cauliflower to a little bit of cooking oil/sesame oil ratio). I also think my kernels were too small, more like couscous. This is a winner.

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  83. I was skeptical to try this but after all the positive reviews I decided to give it a go. It was AMAZING. Even my husband raved about it and he's a Midwest meat and potatoes kind of guy. I did add chicken to this to make it a one pot dish. I marinated a pound of chicken breast overnight in some soy sauce, little sesame oil, garlic, a little rice vinegar and sriracha. I sauteed the chicken first, set it aside, then followed the recipe. I mixed the chicken back in at the end with the eggs. Thank you for this delicious recipe it will for sure become a staple in my repertoire!

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  84. I made this tonight, along with your Asian turkey meatballs - so, so good! My husband Loved it! I will definitely be making this again and again.

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  85. I made this for the first time tonight. I used a bag of frozen cauliflower and rinsed it for a minute with cold water and it was fine. I didn't use scallions or onion or garlic or egg. I did use mixed veggies with corn, carrot, peas and string beans. I sprinkled some garlic salt and onion powder. I think next time I'll use more mixed veggies. My 3 & 5 year old loved it with orange chicken. I loved how easy it was, how great it tasted and that it was sneaking veggies in.

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  86. I made this last night and it was AMAZING, My toddler even loved it! I will be making this again soon!

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  87. I used this same concept and made Spanish rice and gandules with shredded chicken. I used the seasongs I like, sofrito, sazon, etc. Oh my goodness I was in heaven.

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  88. Delicious..just made it

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  89. This recipe was absolutley amazing! My husband and I were a little scared of it, not knowing how it was going to taste. But, to us, it tasted like the real thing! We were almost shoveling it into our mouths. We couldn't eat it fast enough! Thank you Gina, for all your hard work. I've purchased your book and can't wait to make those fabulous recipes!!

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    1. Also, would it be possible for you to make a Spanich rice version? We're looking for something to serve with burritos and tacos. Thanks again!

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  90. My husband thought this was quinoa and was really shocked when he ate it and loved it b/c he is not normally a cauliflower lover. I think pureeing the cauliflower helps w/ his texture issues. Very yummy & unique. I had a little bit too much cauliflower but will maybe half it for next time.

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