I’ve been on a low-carb roll these last few weeks with my recipes! This is the third recipe I experimented with during my low-carb diet phase. This Low-Carb Cauliflower Fried Rice was so delicious that I’d eat it any day even if I wasn’t on a diet. Honestly, out of all the fried rice meals I’ve ever made in my life time, this is probably the best one yet.
I chose simple ingredients for this recipe to ensure a quick and efficient meal. I didn’t want anything that required longer cooking so I opted for ready cooked ham for my choice of protein. It was a great choice because the extra salty flavor helped enhance the final taste of this dish and mixed great with the flavor of the soy sauce. Scrambled eggs were my second choice of protein in this dish because they fit the low-carb profile AND they are a must when you’re making any kind of fried rice. The rest of the ingredients consisted of mostly vegetables such as green onions, carrots, cabbage and, of course, cauliflower.
Cauliflower is such a versatile vegetable. It’s the perfect choice when you’re trying to replace high-carb, starchy foods but don’t want to feel like you’re missing out. That’s exactly what you get with this recipe because the cauliflower has such a similar consistency to white rice that you might not even notice a difference. And you won’t feel like you’re just eating a salad with some soy sauce on it. ;P
The main thing you’ll need to make your own fresh cauliflower rice is some kind of food processor. I always use the Ninja Chopper in my household (I included a product link below for those interested). If you have a large head of cauliflower, you might have to process it in batches depending on how big of a food processor you have.
WASHING THE CAULIFLOWER
First, you’ll wash your cauliflower thoroughly. It’s preferable to break the cauliflower apart into smaller florets before washing to get a more accurate cleaning. You can then add the florets to a colander and wash them under cold running water for a few minutes. Make sure to dry your cauliflower thoroughly before processing it because any extra liquid will cause sogginess in your cauliflower rice. I suggest first dabbing the florets dry of as much water as possible with a kitchen towel, and then placing them on a second towel to continue air drying for about 15-30 minutes.
PROCESSING THE CAULIFLOWER
Once the cauliflower is thoroughly dry, you can start processing it into rice. Put as many cauliflower florets as you can fit into your food processor and “pulse” a few times until you reach the desired consistency. It should have a “rice-like” look and texture as you can see from the pictures. I was able to yield about 5 ½ cups of cauli-rice from a standard large head of cauliflower. It’s okay if you get a little more or a little less. The recipe will still come together just fine!
LOW-CARB CAULIFLOWER FRIED RICE
I’m really excited about the results of this recipe because it combines my love of fried rice with my desire to eat healthier. It’s encouraging to know that I don’t have to sacrifice some of my favorite dishes thanks to amazing low-carb substitutions such as cauliflower! I hope this Low-Carb Cauliflower Fried Rice helps some of you stay on track with your health and fitness goals as well. Enjoy!
CHECK OUT THESE OTHER LOW-CARB RECIPES NEXT!
Low-Carb Cauliflower Fried Rice With Ham
Versatile cauliflower rice brings this fried rice recipe together without all the extra carbs! A delicious and low-carb meal full of vegetables, ham and savory flavor.
1 large head cauliflower
1 Tbs olive oil
3 cloves minced garlic
7 green onions, chopped
1/2 lb fully cooked ham, diced
1/4 head cabbage, chopped
1 cup shredded carrots
1/4 cup soy sauce
2 tsp sesame oil
- Use a food processor to pulse the cauliflower until it has crumbled into a rice-like consistency (see above pictures for reference). I yielded about 5 ½ cups of cauli-rice. This amount will vary depending on how big your head of cauliflower was
- Set the cauli-rice aside for now. In a large skillet, heat the olive oil, green onions, and garlic on medium until fragrant
- Add the diced ham to the skillet, mix and cook about 7 minutes until heated through
- Add the cauliflower rice and mix everything together well. Continue cooking about 3 more minutes
- Add the shredded carrots and chopped cabbage. Mix and continue cooking
- Push the fried rice to the side of the skillet to make room for the egg. Break the egg in the skillet and cook until scrambled (or you can scramble the egg in a separate pan if desired)
- Mix the scrambled eggs with the rest of the fried rice until everything is well combined
- In a separate small bowl, mix the soy sauce and sesame oil together. Then pour over the fried rice
- Mix until the fried rice is coated well and cook for about 3 more minutes until everything is heated evenly
- Serve with more green onions as desired
- Calories & Nutritional Info may vary based on different brands and ingredients used. Nutritional Info below was calculated using Very Fit Well’s Nutrition Calculator.
6 servings per container
- Amount Per Serving% Daily Value *
- Total Fat
- Saturated Fat 1.1g 6%
- Cholesterol 36mg 12%
- Sodium 998mg 42%
- Amount Per Serving% Daily Value *
- Potassium 549mg 16%
- Total Carbohydrate
- Dietary Fiber 4.2g 17%
- Sugars 4.8g
- Protein 11.2g 23%
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.