Cauliflower Fried Rice Vegetable (Printable)

Flavorful fried rice twist with cauliflower, colorful veggies, and savory seasoning. Fast, wholesome, and vibrant.

# Ingredient List:

→ Vegetables

01 - 1 medium head cauliflower (about 21 ounces), cut into florets
02 - 1 medium carrot, diced
03 - 1 red bell pepper, diced
04 - 2/3 cup frozen peas
05 - 4 green onions, sliced
06 - 2 cloves garlic, minced
07 - 1 small onion, finely chopped

→ Protein

08 - 2 large eggs, lightly beaten (omit or substitute with tofu scramble for vegan)

→ Sauce & Seasonings

09 - 3 tablespoons soy sauce (or tamari for gluten-free)
10 - 1 tablespoon sesame oil
11 - 1 tablespoon vegetable oil (sunflower or canola recommended)
12 - 1/2 teaspoon freshly ground black pepper

→ Garnish

13 - 2 tablespoons chopped fresh cilantro or parsley (optional)
14 - 1 tablespoon toasted sesame seeds (optional)

# How to Make:

01 - Pulse cauliflower florets in a food processor until finely chopped and resembling rice grains. Set aside.
02 - Heat vegetable oil in a large nonstick skillet or wok over medium-high heat. Add chopped onions and sauté for 2 minutes until translucent.
03 - Add garlic, diced carrot, and red bell pepper to the skillet and stir-fry for 3 to 4 minutes until vegetables are starting to soften.
04 - Move vegetables to one side of the pan. Pour in beaten eggs and scramble until just set, then stir together with the vegetables. For vegan option, skip eggs or add crumbled tofu at this stage.
05 - Add riced cauliflower, peas, and sliced green onions to the skillet. Stir-fry for 5 to 6 minutes until cauliflower is cooked through but retains slight firmness.
06 - Drizzle in soy sauce and sesame oil. Sprinkle with black pepper and toss everything thoroughly to ensure even seasoning.
07 - Taste, season further if desired, then remove from heat.
08 - Top with chopped cilantro or parsley and toasted sesame seeds if using. Serve immediately while hot.

# Expert Tips:

01 -
  • Satisfies cravings with far fewer carbs than regular fried rice
  • Ready in just half an hour and uses mostly pantry staples
  • Flexible for vegan and gluten-free eaters so everyone can enjoy
02 -
  • Packed with vitamins and minerals from all the colorful veggies
  • Naturally gluten-free and low in carbohydrates
  • Kid-friendly and perfect for meal prepping ahead
03 -
  • Always chop vegetables evenly so everything cooks at the same pace
  • Let the cauliflower cool after grating to avoid excess moisture in the skillet
  • For extra richness finish with a little more sesame oil before serving

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