Cauliflower Fried Rice Recipe

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Cauliflower fried rice - Dr. Axe

Before I knew how unhealthy it really was — and before I got into cauliflower fried rice — fried rice was one of my favorite Chinese takeout orders. After all, with your choice of protein, veggies and rice, it’s an entire meal in one dish.

When you start eating whole, healthy foods, that takeout order doesn’t seem so appetizing any longer. Everything is drenched in unhealthy oils, who knows where the meat is from and white rice is full of empty calories.

There is a way, however, to still enjoy the delicious taste of fried rice without the icky extras. That’s where this cauliflower fried rice recipe (or faux fried rice) — like my Cauliflower Rice with Cilantro and Lime recipe — comes in.

Key Ingredients

Made from inflammation-fighting cauliflower, this takeout fake-out is quick and easy 30-minute recipe that’s perfect for busy nights. Plus, thanks to the low carb content of cauliflower, this cauliflower fried rice keto-friendly recipe can be eaten on any low- or no-carb diet.

The ghee, meanwhile, provides healthy fat and is a healthier alternative to butter, while the garlic powder, sea salt, black pepper and coconut aminos provide added flavor and bump up the nutrition.

I like carrots, eggs and onions in mine, but you can really add whatever vegetables you have on hand — mushrooms and zucchini work nicely here, too.

My fried cauliflower rice version is meat-free but still packed with protein thanks to the eggs, so it’s great for vegetarians, but if you have some leftover chicken or beef, toss it in! You can totally make this cauliflower fried rice your own.

Let’s get cooking.

Cauliflower rice step 1 - Dr. Axe

How to Make Cauliflower Fried Rice

Start by chopping the cauliflower into small chunks and adding it to a high-powered blender. Pulse until the cauliflower reaches the consistency of rice pieces.

Then, in a large skillet, add in two tablespoons of ghee, one of my favorite cooking fats, and the riced cauliflower. Toss in the garlic, salt and pepper, too, and cook for five minutes.

Cauliflower fried rice step 2 - Dr. Axe

Next, add the carrot and onion to the mix, and cook until softened. The onion and garlic should smell pretty good right now! If you’re using other vegetables, add them now as well.

Cauliflower fried rice step 3 - Dr. Axe

Stir in the remaining ghee and the eggs, using a wooden spoon to break up the eggs as they scramble.

Cauliflower fried rice recipe - Dr. Axe

Stir in the coconut aminos, a soy-free alternative to soy sauce, and enjoy!

I like to add a little color to my cauliflower fried rice. If you have cilantro fans in the house, the herb makes a great garnish. If not, try chopped scallions.

This cauliflower fried rice is delicious as a main meal or a quick side if you have something else planned. Try it tonight!

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Cauliflower fried rice - Dr. Axe

Cauliflower Fried Rice Recipe


  • Author: Dr. Josh Axe
  • Total Time: 30 minutes
  • Yield: 4 1x
  • Diet: Gluten Free

Description

This recipe produces cauliflower fried rice with individual grains and is lightly seasoned to allow the flavor of the rice to dominate.


Ingredients

Scale
  • 1 medium head of cauliflower
  • 4 tablespoons ghee
  • ½ teaspoon garlic powder
  • ½ teaspoon of each: sea salt and pepper
  • 1 large carrot, shredded
  • 1 medium onion, diced
  • 4 eggs
  • ¼ cup coconut aminos

Instructions

  1. Chop cauliflower into small florets and add to Vitamix. Blend until consistency of rice pieces is achieved.
  2. In a large skillet over medium heat, add 2 tablespoons ghee and cauliflower. Add garlic, salt and pepper and cook for 5 minutes.
  3. Add carrot and onion and cook until softened.
  4. Add remaining ghee and eggs. Stir to scramble them and chop finely.
  5. Stir in coconut aminos and serve.

Notes

  • Add or subtract whichever veggies you like.
  • Feel free to add further protein, such as cauliflower fried rice with chicken or beef.
  • Prep Time: 15 min
  • Cook Time: 15 min
  • Category: Side Dishes
  • Method: Blender, skillet
  • Cuisine: Asian

Nutrition

  • Calories: 217
  • Sugar: 3g
  • Sodium: 326mg
  • Fat: 18.4g
  • Saturated Fat: 10.4g
  • Unsaturated Fat: 8g
  • Trans Fat: 0g
  • Carbohydrates: 8g
  • Fiber: 1.6g
  • Protein: 6.6g
  • Cholesterol: 199mg

Keywords: cauliflower fried rice recipe, fried cauliflower rice, riced cauliflower, cauliflower fried rice keto, cauliflower rice,

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14 Comments

  1. Madeleine on

    Looks beautiful.
    My teenage daughter is vegan. Could you please sugest a substitute for eggs for her portion of the dish?
    I’ll cook it in coconut oil.
    Many thanks again,
    Madeleine in Stockholm, Sweden

    Reply
  2. Linda on

    I’ve been searching for the carb count for this recipe and can’t find it anywhere. Please help. I’m Diabetic and need this information. I made it last night and had to guess at carbs.

    Reply
  3. Pat on

    Delicious! Definitely a “do again.” We added mushrooms, water chestnuts and chicken. YUM Also, Trader Joe’s sells “riced” cauliflower, so that make it super convenient!

    Reply
  4. Kathyann on

    Thanks dr.axe I made the cauliflower fried rice recipe soooo delicious and tasty.definately will try it again. You can post more recipes anytime again.

    Reply
  5. Sherry on

    Delicious! As someone who has not been a huge fan of cauliflower this recipe changed my mind! I will definitely be making it again. Thank you, Dr. Axe!

    Reply
  6. V Karen Miller on

    Wow, we are trying this tonight, love and miss the old Chinese stuff, now we can have it! Thanks Dr. Axe.

    Reply

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