Vegetable Cauliflower Fried Rice
Riced cauliflower stir-fried over high heat with eggs, broccoli, mushrooms, red pepper and tamari. A one-skillet vegetarian dinner in 30 minutes.
- Prep15 min
- Cook15 min
- Total30 min
- Servings4
- Net carbs*8.5 g
- LevelEasy
This fried rice gets its flavor from the same things that make takeout good: a very hot pan, garlic and ginger, toasted sesame oil and a good splash of tamari. Riced cauliflower stands in for the rice and picks up all of it. Broccoli, mushrooms and red pepper add color and crunch, and scrambled eggs make it filling enough to be dinner on its own.
Spread the cauliflower out and leave it alone. Stirring it constantly makes it steam and go soft. Let it sit in the hot pan for 2 minutes at a time so some grains toast and turn golden. Cook it in a wide skillet, and if yours is smaller than 12 inches, do the cauliflower in two batches.
Ingredients
Makes About 6 cups (1 1/2 cups per serving). Tap an item to check it off.
Equipment
- Box grater or food processor
- 12-inch skillet or wok
- Small bowl
- Spatula
Instructions
- Rice the cauliflower by pulsing florets in a food processor or grating them on the large holes of a box grater. Squeeze it in a clean towel to remove extra moisture.
- Beat the eggs with a pinch of salt. Heat 1 teaspoon of the avocado oil in a 12-inch skillet over medium heat, add the eggs and scramble until just set, about 2 minutes. Move them to a plate.
- Raise the heat to high and add 1 tablespoon avocado oil. Add the broccoli, mushrooms and red pepper and stir-fry for 3 to 4 minutes, until the mushrooms brown.
- Add the remaining avocado oil, the garlic, ginger and green onion whites. Stir for 30 seconds, until fragrant.
- Add the cauliflower and spread it out in an even layer. Cook without stirring for 2 minutes, then stir and repeat twice, about 6 minutes total, until tender and lightly toasted.
- Pour the tamari and sesame oil around the edge of the pan and toss. Fold in the eggs, breaking them into pieces, and season with the pepper.
- Top with the green onion greens and a drizzle of sriracha. Serve hot.
Estimated nutrition per serving
- Calories
- 247
- Total carbs
- 12.8 g
- Fiber
- 4.3 g
- Net carbs
- 8.5 g
- Protein
- 13.5 g
- Fat
- 17 g
*These are estimates, calculated from the ingredient weights above and USDA FoodData Central data, divided by 4 servings. Net carbs = total carbs minus fiber. Values vary with brands, quantities, ingredient swaps and how you portion the dish. How we estimate nutrition.
Kitchen tips
- Store-bought riced cauliflower works fine and saves 10 minutes. Use a 20-ounce bag, and if it is frozen, do not thaw it first.
- Pouring the tamari around the hot edge of the pan lets it sizzle and caramelize before it hits the cauliflower.
Substitutions
- Tamari → coconut aminos Same amount for a soy-free version. Sweeter, and adds about 2 g net carbs per serving, not included in the estimate.
- Broccoli → green beans Same weight, cut into 1/2-inch pieces. Similar carb estimate.
- Eggs → firm tofu Crumble 8 ounces pressed tofu and brown it in step 2. Not included in the carb estimate.
Swaps change the nutrition estimate shown above.
Storage and reheating
- Fridge
- Airtight container, up to 4 days.
- Freezer
- Freeze in flat bags for up to 2 months. The eggs get a little spongy but the dish reheats well.
- Reheat
- Stir-fry in a hot skillet with 1 teaspoon oil for 3 to 4 minutes, or microwave covered for 2 minutes, stirring halfway.
Questions cooks ask
Why is my cauliflower rice mushy?
Too much moisture or a crowded pan. Squeeze the riced cauliflower dry and cook it in a wide skillet over high heat.
