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!
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.
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.
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.
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Easy Cauliflower Fried Rice with Crab
This healthier version of fried rice will make you wonder why you weren't using riced cauliflower all along! This Easy Cauliflower Fried Rice with Crab is so good!
- Total Time: 20 min
- Yield: 4 1x
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
- ¼ 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
Instructions
- Heat the sesame oil in a well-seasoned wok or large nonstick skillet over medium-high heat. Swirl to coat the pan. Add the garlic, onion, and ginger until fragrant, about 2 minutes. Add in the carrots, peas and cauliflower rice and cook, stirring another 2 minutes.
- Add in the liquid aminos or soy sauce, sesame oil, fish sauce, and pepper and cook, stirring often, for 2 to 3 minutes. Push the vegetables off to the side of the wok or pan. Add the beaten eggs to the open side and cook until scrambled. Gently toss the scrambled eggs and crab meat into the veggies.
- Meanwhile, in a separate frying pan, fry the two large eggs until sunny-side up. Place the fried eggs over the fried rice and drizzle with sriracha sauce, if desired. Garnish with the scallions and sesame seeds, and serve immediately.
Notes
- 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. 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!
- Prep Time: 10 min
- Cook Time: 10 min
- Category: Dinner
- Method: Stove-top
- Cuisine: Asian-Fusion
Nutrition
- Serving Size:
- Calories: 325
- Sugar: 4.2 g
- Sodium: 678.2 mg
- Fat: 12.3 g
- Carbohydrates: 32.2 g
- Protein: 23.9 g
- Cholesterol: 230.2 mg
Keywords: fried rice, cauliflower, cauliflower rice, easy fried rice, fried rice recipe
Lindsay Cotter
This is my kind of dinner! Looks delicious!
★★★★★
Asian Caucasian
Thanks, Lindsay! This pizza is super easy and tastes delish with the delicata squash and prosciutto combo!
Helen at the Lazy Gastronome
This looks delicious! I'd be so honored if you shared it at our What's for Dinner link party. Share as many recipes as you like!
http://www.lazygastronome.com/whats-for-dinner-sunday-link-up-172/
Have a wonderful rest of the week!
Asian Caucasian
Sure! Would love to share, Helen! This this cauliflower fried recipe would be great for your What's for Dinner party!
Nicole
I haven't tried cauliflower rice yet, but after reading this I think I shall add it to my shopping list! These flavours and textures sound wonderful!
★★★★★
Asian Caucasian
Great, Nicole! I hope you'll give cauliflower rice a try! I happen to use it all the time. There are some great recipes you can search for with this low-carb ingredient!
Julie Running in a Skirt
This is my kind of recipe! How delish and I love the shortcut of using the TJ rice. So yummy!! 🙂
★★★★★
Asian Caucasian
Thanks, Julie! I've riced my own cauliflower before but now the stores make it so easy for you! I do prefer to buy the fresh riced cauliflower because it's not so wet.
Loyola
Thanks for sharing a super colourful and delicious recipe using cauliflower rice...
★★★★★
Asian Caucasian
You're very welcome, Loyola! I love using cauliflower rice in so many dishes. Fried rice is among the best usage!
Arjhon Canoy
We love fried rice, especially at breakfast. Glad I found this recipe, can't wait to try this healthy option. Thanks for sharing this.
Asian Caucasian
Thanks, Arjhon! I hope you like this version of fried rice. I happen to think it tastes like the real deal but low-carb and so much healthier!
Alexandra Shunk
Yumm! This looks so delicious and FULL of flavor! I love the beautiful color of the eggs, sriracha and black sesame seeds! With that said, I think I would just scramble the eggs since I know my 2 year old son will not want to eat a sunny side up egg!! Thanks for the recipe!
★★★★★
Asian Caucasian
Great idea! Anything to get some protein in there! I love eggs prepared any which way so scrambled on top of the fried cauliflower rice would be amazing!
Amy
I love this! The combination of all these flavors sounds amazing, crab is my favorite... I can't wait to try out this recipe!
★★★★★
Asian Caucasian
Thanks, Amy! I absolutely loved making this "healthy" cauliflower rice dish, so fast and easy. You can add whatever protein you want!