Cauliflower Egg Fried Rice is a healthy and tasty take on the classic dish that uses cauliflower in place of rice. The rising popularity of this dish may be attributed to the fact that it is both low in carbohydrates and gluten-free. If you swap out the rice for cauliflower, you can still enjoy all the fried rice flavours and textures you love while cutting down on the calories and carbs.

What is Cauliflower Egg Fried Rice?

A delectable variation on traditional fried rice, Cauliflower Egg Fried Rice replaces white rice with cauliflower rice for a unique take on the classic dish. If cauliflower is finely shredded or processed into rice-like grains, it may be made to appear and feel like rice. However, cauliflower is far more nutritious and has fewer calories than rice does. You can make cauliflower rice bowls that are both nutritious and flavorful by include scrambled eggs, vegetables, and spices in the preparation.

Why Cauliflower Egg Fried Rice is Perfect for Keto?

Cauliflower, the star of Cauliflower Egg Fried Rice, is a superfood that provides a plethora of health advantages. Here are a few of the main reasons why you should include cauliflower to your diet:

Low Carbs

Cauliflower is an excellent option for those who are trying to reduce their overall calorie and carbohydrate intake. Because cauliflower contains a big amount of water and has a low energy content, you are able to consume a large quantity of it without significantly increasing your risk of exceeding your daily calorie limit. It is a palatable alternative to foods that include a greater amount of carbohydrates, and since it has a low amount of carbohydrate, it is suitable for individuals who are following a ketogenic or low-carb diet.

Filled with Nutrition

Although cauliflower has a mild taste, you shouldn’t discount its potential health benefits because of this. This cruciferous vegetable is an excellent supplier of a number of different nutrients. The antioxidant vitamin C, which is best recognised for its role in providing support for the immune system, is also required for the production of collagen. Folate contributes to the expansion and maturation of cells, whereas vitamin K contributes to the health of bones and the clotting of blood. Cauliflower is an excellent source of potassium, which plays a role in maintaining healthy blood pressure levels.

Potent Antioxidant and Anti-inflammatory Effects

The antioxidants found in cauliflower are responsible for many of its positive health effects. Cauliflower contains sulfur-containing chemicals called glucosinolates, which are metabolised into isothiocyanates, which have biological effects. Antioxidant and anti-inflammatory properties of these chemicals aid in the fight against oxidative stress and the development of chronic illnesses including cardiovascular illness and certain forms of cancer. Cauliflower may be a great method to increase your antioxidant consumption.

Keep in mind that the way cauliflower is cooked might alter the nutrients it retains. Instead of boiling cauliflower, which may contribute to nutritional loss due to the high water and cooking temperatures, try steaming or softly sautéing it. The nutritional advantages of cauliflower are well-known, and its mild flavour and adaptability make it a welcome addition to many dishes, such as this tasty Cauliflower Egg Fried Rice. You should use cauliflower in your cooking because of its potency.

 Cauliflower Egg Fried Rice

Recipe by Jay Modi

Course: Main Course, Lunch, Dinner  /  Cuisine: Asian /  Difficulty: Easy

Servings

2 servings

Prep Time

10 minutes

Cook Time

20 minutes

Calories

212 kcal

Cauliflower Egg Fried Rice is a flavorful and low-carb alternative to traditional fried rice that you can enjoy without feeling guilty.

Ingredients

• 40g cauliflower florets
• 2 tbsp oil
• 2 minced garlic
• 1 finely chopped onion
• 2 diced carrots
• 1 cup peas
• 2 beaten eggs
• 2 tbsp soy sauce
• salt & pepper

Directions

1. One method for preparing cauliflower “rice” involves first separating a cauliflower head into florets and then pulverising those florets in a food processor until the cauliflower “rice” takes on the appearance of small, individual grains of rice. Place aside. The vegetable oil should be melted over medium heat in a large saucepan or wok. Both the onion and the garlic should be minced before being added to the pan so that the resulting mixture will be aromatic and soft.
2. Cook the carrot dice in the pan for a few minutes, or until they have reached the desired degree of tenderness. At this time, you should add the frozen peas and continue cooking for one more minute after adding them. After moving the vegetables to one side of the pan, the remaining area should be occupied by the eggs, which should be put in. Scramble the eggs with a spoon or spatula after a few seconds, when the whites have just started to become opaque.
3. After scrambling the eggs, add eggs to the cooked vegetables that are already in the pan. Combine the cauliflower rice alongside the remaining ingredients and stir-fry them together. The amount of time required in the oven for soft and slightly crispy cauliflower rice is around 5 minutes.
4. Toss the cauliflower rice with the soy sauce until it is well covered. Prepare to taste with salt and pepper. Serve hot, perhaps garnished with chopped green onions. Bon Appetit!

Notes

• Make sure the cauliflower has been well washed and dried before attempting to transform it into grains that resemble rice. This will maintain the meal at the appropriate degree of wetness while also keeping the texture that you want.
• Without additional seasoning, cauliflower rice might taste somewhat plain. Add more flavour with a mix of the following: soy sauce, ginger, garlic, and anything else you want.
• Before adding the eggs to the cauliflower rice, you should first scramble them in a separate pan. This will ensure you get the finest possible results. This keeps them from being overcooked and becoming mushy as a result.
• Include a wide range of veggies in the meal, such as celery, beans, bell peppers, and green onions in order to raise the dish’s overall nutrient density and amplify its aesthetic appeal. The fried rice will appear and taste better when these ingredients have been made to it.

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For those on the ketogenic diet, Cauliflower Egg Fried Rice is a great option. This meal minimises the carbohydrate intake while still being filling and tasty thanks to the use of cauliflower for rice. Its low-carb makeup means that people on the keto diet may still have a satisfying fried rice fix without derailing their progress. A substantial supper that won’t throw off your keto diet thanks to its abundance of healthy components and veggies.

Conclusion

This delectable and wholesome alternative to traditional fried rice is made using cauliflower and eggs instead of rice. Because it is low in calories and carbohydrates and has a high nutritional value, this meal is one that those who follow a wide variety of diets will find to be satisfying. If you make fried rice using cauliflower instead of traditional rice, you can still get the flavour and texture of fried rice without losing your health.