A clean eating, low carb and healthy dinner recipe all made in just one pan! This easy recipe is packed full of flavor, yet completely guilt-free.
byLilly
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Quick & Easy Cauliflower Fried Rice Recipe
If you’re looking for healthy dinner recipes, this cauliflower fried rice is not only incredibly simple to make in just one pan, it’s absolutely delicious! I’d venture to say that it’s better than Chinese take-out, and yet it’s healthy, low carb, keto friendly, vegetarian and made with just a few cheap ingredients. What more could you ask for?
Frozen cauliflower rice is one of my favorite dinner staples because it’s so versatile and can be enjoyed with just about everything. The taste itself is so mild that it simply absorbs the flavor of whatever you add to it.
This cauliflower fried rice can be enjoyed as a yummy vegetarian main dish, or you can add the protein of your choice such as chicken, steak or shrimp. I like to make a large batch, and then eat it leftover for lunch the next few days. It’s definitely a great recipe for weekly meal planning!
Step 1Cook the frozen cauliflower rice according to the package directions and then set it aside to let the steam dissipate while you dice your onion and carrots.
Step 2Once you’ve got everything ready for your pan, cook the diced onions and carrots with a little bit of olive oil over medium/high heat for about 5 minutes or until they become tender. Add the garlic once they are close to being done, and then mix in the precooked cauliflower rice and frozen peas. Stir and allow the mixture to heat through for a few minutes.
Step 3Make a hole in the middle of the mixture so that you can see the bottom of the pan. Crack the eggs and stir them until scrambled.
Step 4Mix everything together and then stir in the soy sauce and toasted sesame oil.
I eat this yummy low carb cauliflower fried rice quite often as a main dish because it’s very filling just on its own, but it can also be served with your favorite protein like chicken, steak, shrimp, or fish.
If you're looking for healthy dinner ideas, this "fried rice" is quick, easy, low carb, delicious and made in just one pan! Enjoy this vegetarian dish as a meal or as a side dish with chicken, steak or shrimp.
Cook the frozen cauliflower rice according to the package directions; open the bag and set it aside to allow the steam to dissipate.
In a large pan or wok, heat the olive oil over medium/high heat. Add the diced onions and carrots and cook until tender (about 5 minutes).
When your onions and carrots are close to being done, add the minced garlic and allow it to cook for about 1 minute. Stir in the frozen peas and pre-cooked cauliflower rice and cook for an additional few minutes or until the peas are warmed through.
Make a hole in the middle of your mixture so that you can see the bottom of the pan. Crack your eggs and cook them until scrambled, then stir to combine with everything else.
Stir in the sesame oil and soy sauce. I think about 2 tbsps is perfect, but start with less and do a taste test if you're salt sensitive.
Serve warm with toasted sesame seeds and store any leftovers in the fridge for up to 4 days.
Notes
Is cauliflower fried rice freezer friendly? Yes! It can be stored in the freezer for up to a few months. It's best to thaw it out the day before, and then warm it back up in a pan.
Can I use fresh cauliflower rice instead of frozen? Absolutely! Once your diced onions, carrots and garlic are tender, add the uncooked cauliflower rice and peas to the pan, place the lid on, and allow it to steam and cook for about 5 minutes.
If you're really strict with your diet, you can leave the carrots out of this recipe to lower the carbs.
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Don’t forget to pin and save this healthy dinner recipe for later! 🙂
With only 5 grams of carbs (3 grams net carbs) per cup, yes: Cauliflower rice is keto. Normal portions of cauliflower rice are unlikely to kick you out of ketosis, especially if you consume them with plenty of healthy fat.
Both of these factors may reduce your calorie intake ( 4 ). In addition, cauliflower rice is low in carbs. It provides only 3 grams of net carbs per cup (107 grams) — 18 times fewer carbs than the same quantity of rice ( 1 , 2 , 3 ).
Cauliflower rice is undoubtedly one of the most popular low calorie and low carb rice substitutes thanks to its similar look and texture to white rice. You can also try cabbage rice, broccoli rice, and zucchini rice to similar effect.
If cauliflower is your only carb source other than eggs, you won't be able to eat enough cauliflower to snap out of ketosis. It will take at least a portion the size of your head. Not a cauliflower's head.
Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.
Cauliflower and other cruciferous veggies contain a complex sugar called raffinose. It is hard to break down and is instead fermented by the bacteria in the large intestine. As a result, you may experience bloating and flatulence among other gastric issues.
Cauliflower rice is a low-carb alternative to traditional rice that may benefit people with diabetes. Also, it has a lower glycemic index (GI) than regular rice, which causes a slower rise in blood sugar levels. Additionally, cauliflower is a good source of fibre.
While everyone's tolerance is different, too much cauliflower can create G.I. distress, like excess gas and bloating. “Make sure to drink enough water to move it through your system,” suggests Lincoln. Cooking it can also dial back digestion woes.
You do not have to limit vegetables if you are on the keto diet or are considering it. Plenty of low-carb vegetable options include arugula, asparagus, bell peppers, broccoli, Brussels sprouts, cauliflower, kale, mushrooms, spinach, and tomatoes.
On a strict keto diet, your best bet for beans is to choose either green beans or black soybeans. While green beans are typically prepared more like a vegetable than a bean, black soybeans are a great alternative to other, starchier beans in soups, bean dips, refried beans, or other recipes.
Keto fruits by definition are low in carbohydrates. You still need to exercise portion control with most keto-friendly fruits to be within the limits of a keto diet. Keto-friendly fruits include avocados, watermelon, strawberries, lemons, tomatoes, raspberries, peaches, cantaloupe, star fruit, and blackberries.
Net carbs are calculated by taking the total grams of carbohydrate in a food and subtracting the amount of fiber. In this case, popcorn contains 6 grams of carbs per 1 cup serving and 1.2 grams of fiber, bringing the net carbs per serving to 4.8 grams. Yes friends, popcorn is indeed a keto food.
Sweet potatoes, being a naturally high-carb food, are unfortunately not keto-friendly. Nutritionists believe that the high carb content in sweet potatoes cannot easily fit into keto macros, the common ratio for which is 70% fat, 25% protein, and 5% carbohydrates.
Shirataki rice, also known as miracle rice, konjac rice, or konnyaku rice, is a great keto rice substitute. Shirataki rice is flavorless, easy to prepare, low calorie, and high in fiber. With my simple and fast method, you'll learn the best and correct way to cook shirataki rice just like how it's cooked in Asia.
The fact that it's a vegetable makes cauliflower automatically good for you. Additionally, cauliflower is packed with nutrients that give it unique benefits, such as fiber, vitamin C, vitamin K and choline. These properties give you a good reason to eat it frequently or even daily.
The Harvard School of Public Health recommends that people eat no more than 50 grams of carbohydrates per day while on a keto diet. You can eat up to 900 grams of cauliflower per day when on a ketogenic diet because 100 grams of it only contains 5 grams of carbohydrates.
Most people feel more satisfied after eating ketogenic meals and snacks due to the filling effects of fat and protein. However, it's entirely possible to consume too many calories on a ketogenic diet by eating portions that are too large or by snacking on high-calorie foods throughout the day.
Cooking cauliflower rice prevents it from developing a funky smell as quickly. Cooked cauliflower rice keeps for approximately 4 days in a sealed container in the fridge.
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