Name: Easy Cauliflower Fried Rice with Crab
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 4
Cuisine: Asian-Fusion
Ingredients: 1 ½ tablespoons toasted sesame oil; 2 large garlic cloves, minced; ½ small onion, finely diced; 1 teaspoon fresh ginger, grated; ½ cup frozen peas, defrosted; ¼ cup carrots, finely chopped; 2 cups cauliflower rice (fresh or frozen); 2 large eggs, beaten; 2 tablespoons liquid aminos or light soy sauce; 1 teaspoon fish sauce; 1/4 teaspoon white pepper; 1 cup jumbo lump crab meat, picked through; 2 large eggs, room temperature; 1 tablespoon sriracha sauce (optional); 2 scallions, chopped; 1 tablespoon black sesame seeds

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Have you tried cauliflower fried rice yet? Here's a super flavorful recipe that will have you convinced that it's the real deal -- my Easy Cauliflower Fried Rice with Crab!

A gray bowl filled with cauliflower fried rice with crab topped with a fried egg and a pair of chopsticks on top of a wooden board with another bowl of fried rice in the background.

Fried rice is practically a staple in Asian cuisine, and some of us choose to stay away because of the calorie content in traditional fried rice recipes. All that's changed since the introduction of healthy cauliflower rice!

This easy recipe requires a wok (or large frying pan) and the usual ingredients in fried rice (except for the rice!): carrots, onions, garlic, peas, cauliflower rice, scallions, and a bit of lump crab meat for protein. PLUS, I added a few fried eggs on top! Break into those yolks for even more flavor in this delicious "healthy" fried rice!

Where to buy cauliflower rice:

Cauliflower rice is pretty much available everywhere these days. It used to be hard to find, like only at Trader Joe's. Then the craze caught on and they are in practically every freakin' grocery store! Check the freezer section or you can often buy it fresh in the produce section.

A blue bag of Trader Joe's riced cauliflower placed on top of a wooden board.

This bag of fresh riced cauliflower is from Trader Joe's. I also buy it frozen in the bag. If you buy it frozen, make sure to squeeze out any liquid before using it in your stir-fry.

Chopped carrots, onions, and peas being stir-fried in a large wok with a wooden spatula.

How to make cauliflower fried rice:

This is so simple! It literally takes about 10 minutes to cook. Follow these simple steps to the perfect cauliflower fried rice:

Get all of your veggies chopped evenly (mise en place) and ready to go.
Pick through the crab to make sure there are no shells.
Heat your wok on a high heat and add in your veggies, stirring constantly, until just wilted. Add in the cauliflower last!
Push the veggies to the side of the wok and scramble the eggs on the cleared side. Once scrambled, mix the eggs into the stir-fried veggies.
Add in the crab and the sauce ingredients and stir-fry a little while longer until fully incorporated.
Meanwhile, fry two eggs, sunny-side-up.
Sprinkle the stir-fry with black sesame seeds and chopped scallions. Add the fried eggs on top and drizzle with sriracha sauce.
Serve while hot!

Look at those pieces of lump crab meat in this Easy Cauliflower Fried Rice dish! You can add any protein you'd like in this dish and it will work just as well. Or, make it vegetarian and leave it out (unless you opt for tofu which would be delish!).

A drizzle of sriracha sauce completes this healthy Easy Cauliflower Fried Rice with Crab dish. And that fried egg! 🙂

TIPS & TRICKS:

You can buy the cauliflower rice already riced in the frozen section, or it's sometimes available fresh in the bag (like at Trader Joe's).
If you buy it frozen, make sure to squeeze all of the liquid out once defrosted (I used a kitchen towel for this).
Make it easy on yourself and buy a bag of frozen mixed veggies. You will thank me later!
If you're not eating soy sauce, you can use liquid aminos or make your own Soy-Free Soy Sauce. I used low-sodium soy sauce in this recipe.
Pick through the crab meat to get rid of any errant shells left inside. The worst is biting into a crab shell!

WANT MORE?

If you liked this recipe, you’re going to love my Sweet and Spicy Tri-Colored Cauliflower! It’s a stunning side dish for most proteins!

Update Notes: This post was originally published on October 29, 2018, but was republished with slight text changes and additions, like step by step instructions and tips in May 2019.