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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Made this tonight. I used coconut oil for frying. I used frozen mixed Vegis that had carrots peas and geen beans along with the fresh vegis. Turned out delicious.
Hi yes it can be frozen, stored for a month, and to reheat you just microwave! Then dry fry or roast if you prefer.
If your in the UK sainsburys sell it as well as ASDA. 🙂
Slightly confusing- Are there both onions and green onions in the recipe? Step 4 calls for onions to be sauteed with garlic until translucent. Step 5 states to add green onions. I don’t see onions in the ingredient list. I think I will assume about 1/2 cup of diced onions for step 4.
Oops, never,ind. I see 1 onion. I will assume small onion diced.
How many cups of packaged cauliflower rice? 5 cups?
About 2-3 cups.
Would this work with a blender? I don’t have a food processor so was thinking of using a blender – also silly question but do you pulse the cauliflower while raw or do you steam/cook it first?
Can’t wait to try this!
Yes, raw cauliflower will also work in a blender.
Ahh! Exactly what I needed 🙂
I am vegetarian and struggle with what to eat especially when I want to try something different yet healthy. This looks like it solves both of those issues!
Thanks for the great written recipe + the awesome pics!
Much love from Jersey!
Sincerely,
Akhil Shah
http://www.chutneychefs.com
This recipe is easy and fast! I really enjoyed it a lot ! It was very delicious and healthy. I made this for dinner yesterday and i still love it! I added scrambled eggs and some caramelized onions, it worked out well. Thank you so much for sharing this amazing recipe :).
Cheers!
I love your site! This was so tasty – I added mushrooms and they fit right in. Thanks for the awesome recipes, can’t wait for more 🙂
If you wanted to add chicken to this, when would you add it? Could you add it raw or would you need to cook it separatelyfirst? Thanks!!
Hallie, you can cook it separately first in the same pan, set it aside, and add it again at the very end until heated through.
I cooked the chicken after the eggs using the same pan. Put aside and added it in the end with all the other ingredients. It was delicious.
Cauliflower is such an amazing substitute! Cauliflower crust is soo good. Saw that they sold frozen cauliflower rice at Trader Joe’s now, too!
I made this for lunch today! Delicious! I did not have fresh ginger, so I substituted 1 teaspoon of ground ginger.
Target sells Green Giant riced cauliflower in the produce section!!!
I have the Trader Joe’s bag of cauliflower rice and this sounds great. Question: would you use the entire bag for this recipe?
Yes! 🙂
Just finished making this with TJ’s frozen cauliflower rice and it’s delish! Thanks.
This was delicious thanks so much for the great recipes! I love your site.
If I don’t have a food processor, can I use a blender for my frozen cauliflower?
I would prefer to buy fresh but I have a bag of frozen cauliflower I’d like to use. If not, I’ll just roast them and get bags of the c.rice 🙂
Can’t wait to try it.
Unfortunately, I do not have much experience using frozen cauliflower. As always, please use your best judgment.
If you use a blender you must shake it between pulses to get the texture right. It’s a pain, but my processor just died and I’ve yet to get a new one. I’ve just made this recipe tonight with blender rice and it worked very nicely.
Frozen cauliflower will not work for this dish. Fresh will. The frozen will be mushy.
I used frozen and it turned out perfect.
I made this recipe. I don’t have a food processor, nor do I want one. I used my blender in small batches (about a cup each time). I used fresh cauliflower and broccoli. My family loved it. A healthy substitute for a rice dish.
Do you buy yr cauliflower rice in the frozen section? In a bag? Sorry but in other country we dont’t know the brand of your store…So is it possible to explain more? Thank you! 🙂
It was actually in the refrigerated section, sold in a bag.
but is also in the frozen veg. section at my grocery store. That’s how I buy it.
Available in Sainsbury’s
Do you know the calorie/fat content in this recipe? Looks delicious!
Nutritional information is provided only for select and new recipes at this time. However, if it is not available for a specific recipe, I recommend using free online resources at your discretion (you can Google “nutritional calculator”) to obtain such information.
I am making this tonight for dinner! Do you freeze the extra bags of cauliflower that you buy? I want to stock up from Trader Joe’s as well but I’m afraid I won’t use them in time so wondering if you ever freeze them?
Unfortunately, I cannot answer this with certainty as I have never tried freezing this myself – there were no leftovers left to freeze! Please use your best judgment for freezing and reheating.
I found caulk rice in the freezer at TJ’s. And I have frozen my homemade
Trader Joe’s sells both frozen and unfrozen riced cauliflower, so you shouldn’t have any problem putting it in the freezer.
Cauliflower rice is very common in low carb cooking, just wanted everyone to be aware that carrots, peas and corn are very high in carbs. So if anyone is new to low carbing just wanted to let you know that this is not a Low Carb recipe.
I noticed that too. I don’t think there’s any reasonable substitute for the corn so I would leave that out; if I wanted to mimic the texture and color of the peas and carrots I’d do a 1/2 cup of green edamame and 1/2 cup of diced red or orange bell pepper, which would cut the net carbs down a lot.
WHERE IS THE BROCCOLI?
The broccoli is added with the carrots.