Cauliflower Fried Rice with Shrimp: A Healthy Low-Carb Twist on a Classic
When you’re craving the savory, satisfying flavors of traditional fried rice but want to keep things light and healthy, this Cauliflower Fried Rice with Shrimp is your perfect solution. This incredible dish transforms humble cauliflower into a rice-like base that soaks up all the delicious Asian-inspired flavors while providing a nutritious, low-carb alternative that doesn’t compromise on taste.
What makes this recipe truly special is how it captures all the essential elements of classic fried rice while sneaking in extra vegetables and lean protein. The cauliflower rice provides the perfect texture, creating tiny, grain-like pieces that mimic traditional rice remarkably well. When combined with succulent shrimp, crisp vegetables, and aromatic seasonings, you get a dish that’s both incredibly satisfying and surprisingly healthy.
The beauty of cauliflower fried rice lies in its versatility and speed. This one-pan wonder comes together in just minutes, making it perfect for busy weeknights when you want something nutritious but don’t have hours to spend in the kitchen. The shrimp cooks quickly, the vegetables maintain their crisp-tender texture, and the cauliflower absorbs all the wonderful flavors from the soy sauce, garlic, and ginger.
What sets this recipe apart from other healthy alternatives is its authenticity of flavor. Unlike many “healthified” versions of classic dishes that leave you feeling unsatisfied, this cauliflower fried rice delivers on taste. The combination of high heat cooking, proper seasoning, and the right balance of ingredients creates a dish that even the most devoted fried rice fans will love.
The nutritional benefits of this dish are impressive. Cauliflower is packed with vitamins C and K, folate, and fiber, while being naturally low in calories and carbohydrates. The shrimp provides high-quality protein and important minerals like selenium and iodine. Together with the colorful vegetables, this dish becomes a nutritional powerhouse that supports your health goals without sacrificing flavor.
This recipe is also incredibly adaptable to different dietary needs. It’s naturally gluten-free when using tamari instead of soy sauce, keto-friendly due to its low carb content, and can easily be made paleo by adjusting the seasonings. Whether you’re following a specific eating plan or simply trying to incorporate more vegetables into your diet, this dish fits seamlessly into various lifestyles.
The cooking technique is crucial for achieving the best results. High heat and quick cooking preserve the texture of both the cauliflower and shrimp while allowing the flavors to meld beautifully. The key is not to overcrowd the pan and to keep ingredients moving, just like you would with traditional fried rice.
Perfect for meal prep, this cauliflower fried rice stores well in the refrigerator and reheats beautifully, making it an excellent option for planning ahead. You can even customize it with different vegetables based on what you have on hand or your personal preferences.
Ingredients
For the Cauliflower Rice:
- 1 large head cauliflower, cut into florets
- 2 tablespoons avocado oil or vegetable oil
- 1 pound medium shrimp, peeled and deveined
- 3 cloves garlic, minced
- 1 tablespoon fresh ginger, grated
- 1 small onion, diced
- 1 red bell pepper, diced
- 1 cup frozen peas and carrots, thawed
- 3 green onions, sliced
For the Sauce:
- 3 tablespoons soy sauce (or tamari for gluten-free)
- 1 tablespoon sesame oil
- 1 teaspoon rice vinegar
- 1 teaspoon sriracha or hot sauce (optional)
- 2 large eggs, beaten
- Salt and black pepper to taste
- 2 tablespoons fresh cilantro, chopped
- 1 tablespoon sesame seeds for garnish
Instructions
- Prepare the cauliflower rice by pulsing cauliflower florets in a food processor until they resemble rice-sized pieces. Alternatively, you can grate the cauliflower using a box grater.
- Season the shrimp with salt and pepper. Heat 1 tablespoon of oil in a large wok or skillet over medium-high heat. Add shrimp and cook for 2-3 minutes per side until pink and cooked through. Remove and set aside.
- Add remaining oil to the same pan. Add minced garlic and ginger, stirring constantly for 30 seconds until fragrant.
- Add diced onion and bell pepper to the pan. Stir-fry for 2-3 minutes until vegetables begin to soften but still retain some crispness.
- Push vegetables to one side of the pan and pour beaten eggs into the empty space. Scramble the eggs, then mix them with the vegetables.
- Add the cauliflower rice to the pan and stir-fry for 4-5 minutes, stirring frequently to prevent sticking and ensure even cooking.
- Add thawed peas and carrots, mixing everything together and cooking for another 2 minutes.
- Return the cooked shrimp to the pan and add soy sauce, sesame oil, rice vinegar, and sriracha if using. Toss everything together for 1-2 minutes.
- Remove from heat and stir in sliced green onions and fresh cilantro. Taste and adjust seasoning with salt, pepper, or additional soy sauce as needed.
- Serve immediately, garnished with sesame seeds and extra green onions if desired.
Cauliflower Fried Rice with Shrimp
Ingredients
Equipment
Method
- Prepare the cauliflower rice by pulsing cauliflower florets in a food processor until they resemble rice-sized pieces.
- Season the shrimp with salt and pepper. Heat 1 tablespoon of oil in a large wok or skillet over medium-high heat. Add shrimp and cook for 2-3 minutes per side until pink and cooked through. Remove and set aside.
- Add remaining oil to the same pan. Add minced garlic and ginger, stirring constantly for 30 seconds until fragrant.
- Add diced onion and bell pepper to the pan. Stir-fry for 2-3 minutes until vegetables begin to soften but still retain some crispness.
- Push vegetables to one side of the pan and pour beaten eggs into the empty space. Scramble the eggs, then mix them with the vegetables.
- Add the cauliflower rice to the pan and stir-fry for 4-5 minutes, stirring frequently to prevent sticking and ensure even cooking.
- Add thawed peas and carrots, mixing everything together and cooking for another 2 minutes.
- Return the cooked shrimp to the pan and add soy sauce, sesame oil, rice vinegar, and sriracha if using. Toss everything together for 1-2 minutes.
- Remove from heat and stir in sliced green onions and fresh cilantro. Taste and adjust seasoning with salt, pepper, or additional soy sauce as needed.
- Serve immediately, garnished with sesame seeds and extra green onions if desired.
Notes
Pro Tips for Perfect Results
The secret to restaurant-quality cauliflower fried rice lies in the preparation and cooking technique. Make sure your cauliflower pieces are uniform in size for even cooking, and don’t skip the step of removing excess moisture from the cauliflower rice. You can do this by spreading it on a clean kitchen towel and patting it dry before cooking.
Temperature control is crucial for this dish. Keep your heat at medium-high throughout the cooking process to achieve that characteristic “wok hei” or breath of the wok that gives fried rice its distinctive flavor. Don’t be tempted to lower the heat, as this will result in soggy, steamed vegetables rather than the crispy-tender texture you want.
Storage and Reheating
This cauliflower fried rice keeps well in the refrigerator for up to four days when stored in an airtight container. For best results when reheating, use a skillet over medium heat with a splash of oil rather than the microwave, which can make the cauliflower soggy. The dish can also be frozen for up to three months, though the texture may be slightly different after thawing.
Nutritional Benefits
Beyond being delicious, this dish is a nutritional powerhouse. Each serving provides approximately 25 grams of protein from the shrimp and eggs, while the cauliflower contributes significant amounts of vitamin C, vitamin K, and folate. The colorful vegetables add additional vitamins, minerals, and antioxidants, making this a well-rounded, nutritious meal that supports overall health and wellness goals.
