10 Minute Healthy Cauliflower Rice
An amazingly healthy twist on takeout fried rice but you can’t even tell the difference. So EASY to make too!
I was shopping at Trader Joe’s the other day and I found a hidden gem that I have never seen before. You ready for it? It’s riced cauliflower!
It’s a seasonal item and apparently they run out of these quickly so I stocked up on 10 of these when I had the chance.
Okay well maybe it was like 12 bags but hey. You can always find a use for cauliflower rice.
But don’t worry. If you don’t have access to a Trader Joe’s, you can easily “rice” the cauliflower yourself using a food processor. It takes like 10 seconds.
And then this fried rice takes just about 10 minutes.
That’s the beauty of using cauliflower instead of rice. Not only is it healthy but you don’t have to wait that 20 or 30 minutes for your rice to cook through.
You can just toss everything together in a pan, give it a stir and add in your seasonings. That’s it!
Easiest thing ever, right?
I should also mention that you can barely tell the difference here. Your picky eaters will be pounding this down without blinking!
10 Minute Healthy Cauliflower Rice
Ingredients
- 24 ounces cauliflower florets*
- 2 tablespoons reduced sodium soy sauce
- 1 tablespoon sesame oil
- 1 tablespoon freshly grated ginger
- ¼ teaspoon white pepper
- 2 tablespoons vegetable oil, divided
- 2 large eggs, beaten
- 2 cloves garlic, minced
- 1 onion, diced
- 6 ounces broccoli florets, chopped
- 2 carrots, peeled and grated
- ½ cup frozen corn
- ½ cup frozen peas
- 2 green onions, thinly sliced
- ½ teaspoon sesame seeds
Instructions
- To make the cauliflower rice, pulse cauliflower in the bowl of a food processor until it resembles rice, about 2-3 minutes; set aside.
- In a small bowl, whisk together soy sauce, sesame oil, ginger and white pepper; set aside.
- Heat 1 tablespoon vegetable oil in a medium skillet over low heat. Add eggs and cook until cooked through, about 2-3 minutes per side, flipping only once. Let cool before dicing into small pieces; set aside.
- Heat remaining 1 tablespoon vegetable oil in a large skillet or wok over medium high heat. Add garlic and onion to the skillet, and cook, stirring often, until onions have become translucent, about 3-4 minutes. Stir in broccoli, carrots, corn and peas, and cook, stirring constantly, until vegetables are tender, about 3-4 minutes.
- Stir in cauliflower, eggs, green onions and soy sauce mixture. Cook, stirring constantly, until heated through and the cauliflower is tender, about 3-4 minutes.
- Serve immediately, garnished with sesame seeds, if desired.
Notes
Did you make this recipe?
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Chungah, You have done it again. This is so very delicious, easy and adaptable. Your site is wonderful, your photos are beautiful and your recipes are unique, tasty and always well-executed. Keep up the great work!
Did you know you can also buy rices broccoli as well. I have purchased several times.
Can someone advise how to do this with the frozen tj’s cauliflower rice? Do you thaw the rice first in the microwave/counter?
I took half a head of cauliflower, sliced it thinly with a sharp knife and gave it a chop. It was fast and worked fine. The sauce was so easy, I made extra because it was tasty. The ginger is what makes this dish sing. Thanks!
Did you buy frozen charred corn?????
I used Trader Joe’s frozen roasted corn kernels.
Love your site. I always come here first for dinner recipes.
Is there a difference between using frozen corn and peas in this recipe rather than canned corn and peas? Does it have to do with the freshness or cooking time needed?
Thanks.
You can use them interchangeably for this recipe. I prefer to use frozen because that’s what I typically have on hand.
Excellent!! My family and I have been trying to eat healthy. This dish was delicious! The entire family loves it. I’m so glad this recipe was shared.
Can I add beaten egg (not cooked) when I add the cauliflower? (More like a Thai style fry rice)
Yes, absolutely.
I’ve always wanted to try a “rice-free” dish like this, the recipe was so well written and it turned out fantastically! I have never utilized the amazingness of cauliflower rice or sesame oil (new fave) before. And ALL THE GORGEOUS leftovers to look forward to! I realized that there was more of the veg rice concoction than cooked egg and sliced green onion, and I didn’t want them to get “lost” in the veg rice, so I added those two ingredients atop the two servings. And I plan to make more fresh for the next helping. 😉 THANK YOU for such a wonderful dish!
I made this tonight and followed the recipe exactly, and I must say it’s damn delicious! Thank you for this recipe. I’m on Weight Watchers so it works well with my meal plan. I made a whole meal out of it by adding Trader Joe’s cooked Sliced Roast Chicken Breast (it says on the package “Roasted with Olive Oil, Salt & Pepper” which is really very good.). I plan to make this again and again diet or no diet!
I am making this tonight for dinner, but raw–same ingredients but without cooking it. Minus the egg and cooking oil. It is tasting great so far. Thanks so much, the seasonings are right on. One question though, at the end of the recipe it says that it is high in vitamin C, but isn’t vitamin C destroyed by cooking?
Hmmmmm, I’m not entirely sure – I’ve never heard of that before!
Cooking does lead to loss of vitamin C, but if you consume veggies (cooked or raw) on a regular basis you are still likely to get enough Vitamin C to count. Stir frying broccoli causes loss of approximately 30% of total Vitamin C in broccoli (1). There is a similar outcome in tomatoes (2).
There is also evidence that cooking veggies enhances levels of some nutrients by making it easier for our bodies to access and absorb them (2).
If you love raw veggies, enjoy! But, if cooking your veggies means you are more likely to eat them, then by all means, toast, roast, boil, broil, microwave or stir-fry away! Even if it’s a bit less, those veggies are still packed with lots of nutrients to keep your insides and your outsides happy.
I’m a scientists so I like to cite my facts.
1) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2722699/
This is a good, easy to read article outlining a lot of good science and some of the references I used.
2) https://www.scientificamerican.com/article/raw-veggies-are-healthier/
Years ago, before the advent of the food processor, I made cauliflower rice using steamed florets and a potato ricer. Worked fine but I did have some pieces of stem that refused to cooperate! They were put aside and diced and frozen for future use.
Can you grate the cauliflower instead?
Yes.
Made this tonight. Really good. First time trying cauliflower rice. Great flavors.
I have made this twice once I added roasted chicken, the second time I made it without, I t was delicious both ways.I have made a few of your recipes and I have been happy with the results each time. I can’t wait for your cook book!
I bet a poached egg would be great
Wow this is damn delicious!!! I grew up eating almost an identical recipe with rice and you do not even miss it here! Thank you:)
This is a fantastic recipe. Great work (:
This looks like a yummy recipe and I am going to try it. I did buy a bag of the riced cauliflower at Trader Joe’s but it does spoil pretty quickly. Did you freeze your other bags or are you just going on a binge.
Just going on a binge! 🙂
This is a keeper!!! I was just missing the broccoli.. Super yummy! I avoid rice all the time. This is a great replacement!!
I made this last night and threw a fried egg on top too – So delicious and so easy! You would never know there isn’t rice in it…?!