Low-carb cauliflower rice joins fresh ginger, garlic, and scrambled egg in this healthy stir fry recipe. Red pepper flakes and sesame seeds add an Asian-inspired edge to this quick-cooking dish. We'll also share tips to ensure your cauliflower rice is fluffy and never soggy.
If you're looking for more healthy side dish inspiration, find it here.
This cauliflower rice stir-fry is designed to be heart-healthy by focusing on healthy fats and limiting sodium. It uses olive oil for sautéing instead of butter, relies on low-sodium tamari for flavor, and is packed with fresh vegetables like broccoli, carrots, and peas for fiber.
Yes, cauliflower rice is considered very healthy. It's a low-calorie, low-carb alternative to traditional rice that is rich in vitamins, minerals, and fiber. It's a popular choice for gluten-free, heart-healthy, and diabetic-friendly diets.
It depends on your goals. Cauliflower rice has significantly fewer calories and carbohydrates than white rice, making it a better choice for low-carb or weight-loss diets. White rice provides more energy from carbs, but cauliflower rice offers more fiber and micronutrients like Vitamin C.
Soggy cauliflower rice is usually caused by too much moisture. This can happen from over-pulsing it in the food processor, overcrowding the pan, or covering the pan while cooking, which traps steam. Sautéing in an open skillet on medium-high heat helps release moisture and prevent sogginess.
For most people, eating cauliflower rice daily is perfectly fine and a great way to increase vegetable intake. Like any food, moderation is key, and it's always best to eat a varied diet to get a wide range of nutrients.
Cauliflower rice does not taste exactly like traditional rice. It has a mild, slightly nutty, and faintly "cauliflower" taste. However, its neutral flavor makes it an excellent base that readily absorbs the flavors of sauces and seasonings, like the ginger, garlic, and tamari in this stir-fry.
There are plenty of tasty ways to add more cauliflower and other healthy vegetables to your diet. Try any of these delicious recipes to enjoy easy, healthy, veggie-forward meals.
Getting a quick and healthy meal on the table is easy with any of these dishes, starring lean proteins, flavorful herbs, and classic Asian and Mediterranean seasonings.
Soggy cauliflower rice is usually caused by too much moisture. This can happen from over-pulsing it in the food processor (which creates mush), overcrowding the pan, or covering the pan while cooking (which traps steam).
For the best texture, sauté in an open skillet on medium-high heat as the recipe directs. This helps the moisture evaporate quickly, leaving the cauliflower tender-crisp. If using frozen cauliflower, do not thaw it first.
Recipe yields 4 servings
In a food processor, place half of the cauliflower and pulse until the cauliflower just reaches a rice consistency. (Do not overpulse or the cauliflower will get mushy.) Set aside and repeat with the remaining cauliflower.
In a large skillet, heat the olive oil over medium heat. Add the garlic, ginger and scallion whites and sauté for 1 minute. Add the carrots, peas and broccoli and sauté for about 3 to 4 minutes, or until vegetables are just tender.
Increase the heat to medium-high. Add the cauliflower “rice,” the scrambled egg, tamari, sesame oil, cilantro and red-pepper flakes (if using) and stir to combine. Sauté for about 5 to 6 minutes, or until the cauliflower is slightly crispy on the outside but tender on the inside. Remove from heat and top with scallion greens and sesame seeds.
If you don't need this dish to be gluten-free, you can use low-sodium soy sauce.
This adds a specific toasted, nutty flavor. If you don't have it, you can omit it. Do not substitute with another oil.
You can substitute with finely diced shallots, adding them in Step 2 with the garlic.