This Cauliflower Fried Rice is the only recipe you will need for quick healthy meals. It is the perfect idea for more variety with time saving 20 minute meals, naturally vegan, kid friendly and truly a favorite when it comes to family dinner ideas.
Cauliflower is one of my favorites from the list of vegetables. I used it often in my cauliflower recipes like these to make these Buffalo Cauliflower Taquitos, or the Buffalo Cauliflower Lasagna. You can imagine I have a thing for buffalo cauliflower flavors.
With today’s new dish, I bring you a really simple this gluten free recipe for fried rice. I choose veggies that you might already stocked up on a regular basis in your kitchen. Just think of carrots, peas, onions, bell pepper, and the like.
Also one of the great time savers is that you can use my Thai peanut sauce which is great for adding more vegan protein to this cauliflower fried rice recipe. If you need even more inspiration for protein rich food, try this Rice and Beans Quesarito. It is super easy, filling, and seriously mouthwatering good.
What you need for this Cauliflower Fried Rice
First of all you will need a big pan and a spatula or wooden spoon. Let’s have a look at the ingredients you will need for this Cauliflower Fried Rice:
- sesame oil
- mixed vegetables like: peas, carrots, onions, bell pepper, optional scallions.
- salt, pepper to taste
Options spices and flavors like: curry powder, Thai peanut sauce, sesame seeds, tamari (which is a gluten free soy sauce, feel free to use regular soy sauce).
I was lucky enough to find this vegetable mix at my local store so there was no need for me to buy any vegetables separately. If you can’t find any mixed vegetables like this, you can use any mix or each them separately. Simply choose your favorites.
Note: For Cauliflower Fried Rice Keto and the Cauliflower Fried Rice Whole 30 versions, which are given further down this post, it will be a bit different to fit the dietary needs. Both just need a bit of adjustment here and there. So you can have it all even on Keto or whole 30 without sacrificing taste and flavor.
By now you know it is time for Cauliflower Fried Rice which is: super satisfying, a great addition for all your low carb vegan recipes no matter what diet direction you belong to. It fits for all and is packed with fantastic flavors. The times of eating a plate of boring and bland food is definitely over.
Also the optional peanut sauce makes everything better and really amps the flavor.
How to make Cauliflower Fried Rice
First wash your cauliflower and cut it into florets. Transfer florets to a food processor and pulse until you have a rice-like texture. After that heat sesame oil in a large pan or pot, add minced garlic, onions, carrots, peas, bell pepper, and optional scallions. Fry everything for around 3 minutes.
Finally add cauliflower rice and fry for 5 minutes more, season with salt and pepper. Use optional curry powder and mix in optional Thai peanut sauce, after 2 minutes serve on plates or bowls sprinkle with optional sesame seeds if you like.
Note: you can use any oil you like or prefer. However for me sesame oil was the best choice because it has a lightly nutty flavor which really adds flavor to the whole cauliflower fried rice recipe.
You can make it even oil free by using vegetable broth. But the taste and texture will be a bit different if you do this.
This Cauliflower Fried Rice makes such an amazing idea for all your easy dinners recipes for family, lunch, but it is also fantastic for meals to cook for a date, or for meal prep ideas and so much more.
Cauliflower Fried Rice Keto
Ok, friends here we go. We’re going to make a Cauliflower Fried Rice Keto. The ingredients will be the same, but since cauliflower itself is a carb unit, we ditch peas and carrots, which are really high in carbs. Instead choose one of your other favorites and adjust to 1/4 cup of it. If you’re on team bell pepper, use 1/4 cup of the bell pepper and leave the other veggies out.
Since Keto recipes are high in fat and low in carb, I would say we’re going together to make it even more flavorful and tasty. For the sesame oil, use more. You can deep fry all the veggies just use more sesame oil, this will add more flavor.
Also the peanut sauce for the Keto version is not optional. It is a must for flavor and creaminess. Main ingredients for this Thai peanut sauce are peanut butter and coconut milk. Naturally this combination makes it even more suitable for a Cauliflower fried rice keto.
Make this a Whole30 recipe
For Cauliflower Fried Rice Whole30, you can make this recipe right away which one exception: If you plan to use the optional Thai peanut sauce, skip the peanut butter and use almond or cashew butter. Since peanuts are a legume and not allowed on whole 30 diet. Other nuts are allowed, so you can enjoy it.
Coconut milk on whole30 is also fine, but make sure it is free of preservatives, sulfites, you name it.
For more information see Here’s What You Can and Can’t Eat on Whole30.
Cheers and enjoy, Florian.
- 1 small cauliflower, riced
- 5 cloves garlic, minced
- 2 tbs sesame oil
- 1.5 cup mixed vegetables (I used peas, carrots, onions, bell pepper)
- salt, pepper to taste
Optional add ons:
- 2 tbs tamari
- Thai peanut sauce
Thai peanut sauce
- 2 tsp curry powder
- 4 tsp sesame seeds
- 5 scallions, chopped
- Wash your cauliflower and cut it into florets. Transfer florets to a food processor and pulse until you have a rice-like texture. After that heat sesame oil in a large pan or pot, add minced garlic, onions, carrots, peas, bell pepper, and optional scallions. Fry everything for around 3 minutes.
- Add cauliflower rice and fry for 5 minutes more, season with salt and pepper. Use optional curry powder and mix in optional Thai peanut sauce, after 2 minutes serve on plates or bowls sprinkle with optional sesame seeds if you like.
You can use any oil you like or prefer. However for me sesame oil was the best choice because it has a lightly nutty flavor which really adds flavor to the whole cauliflower fried rice recipe.
Nutrition Information:Yield: 2 Serving Size: 3 cups
Amount Per Serving: Calories: 289Total Fat: 14.1gSaturated Fat: 1.8gTrans Fat: 0gUnsaturated Fat: 10.5gCholesterol: 0mgSodium: 160mgCarbohydrates: 35.9gFiber: 14.7gSugar: 13gProtein: 12g