Shredded cauliflower rice makes a healthy and delicious weeknight dinner.
This is the simplest oil-free, plant-based recipe. Use it as a base for cleaning out your fridge and adding your favorite veggies. No more greasy take-out!
If you like this, you’ll love Quick Chinese Eggplant Stir-Fry, Oil-Free Asian Quinoa Fried ‘Nice’, and 10 Minute Asian Shiitake Power Bowl.
Medium | Servings: 4 | Ready In: 20 minutes | Yield: about 6 cups
Chef Katie’s Whole Foods, Plant-Based Cooking Tips
No food processor? You can use a box grater to shred the cauliflower.
Veg it Up! This is a great basic recipe to veg up! You can add lots of colorful, healthy veggies to this stir-fry. Mushrooms, bell peppers, broccoli, spinach, and frozen peas all make delicious additions.
Clean Out the Fridge: Use any of your favorite veggies in this stir-fry. Bell peppers, spinach, onion, and pea pods are all great mix-in. This is a perfect end-of-week meal to clean out your fridge.
Freezer Shortcut: Many grocers now carry cauliflower rice in the freezer section. It’s much cheaper than the stuff in the fresh produce section. Grab a bag and keep it on hand so you can whip up this recipe any time you’re short on time – or don’t feel like pulling out the food processor.
Cooking for Kids: The ginger and red chili flake in this recipe add a spicy kick. Kids can be sensitive to spice. So, if cooking this for kids, omit or reduce the amount of ginger and red chili flake.
Gluten-Free: Tamari is naturally gluten-free. However, miso paste can be made using wheat and barley. To be 100% gluten-free, use “Certified Gluten-Free” Miso.
Soy-Free Tips: Tamari is a gluten-free version of soy sauce. If you need to avoid soy, you can use coconut aminos.
Oil-Free Mission: I’m on a mission to get rid of empty calories, and oil is the most calorie-dense food. In this recipe, I simply omit the oil. You get plenty of flavor from all of the other ingredients. You simply don’t need it.
Use a box grater or food processor to make cauliflower “rice”. You can use this grain-free veggie to replace rice, couscous, quinoa, or other grains. 
Chef’s Gluten-Free Tip: Bulgur is a cracked wheat, which means it contains gluten. If you’re avoiding gluten, you can swap out the bulgur for a gluten-free grain like quinoa, short grain brown rice, or millet. ¾ cup of raw grain equals about 1 ½ cups cooked grains. For a grain-free version, you can even use Cauliflower Rice. 
Grated cauliflower is a healthy, plant-based replacement for grains like rice, couscous, and bulgur wheat 
Cauliflower Fried Rice – Healthy, Plant-Based, Oil-Free, Vegan, Paleo, Gluten-Free, Asian Stir-Fry Entree Recipe
Oil-Free Cauliflower Fried Rice
Ingredients
- 1 large head cauliflower or 3 cups pre-shredded cauliflower “rice”
- 1 medium carrot diced
- 1 onion diced
- 1 tablespoon fresh ginger minced
- 2 teaspoons garlic minced
- 1/2 teaspoon red chili flake
- 2 tablespoon miso paste
- 1 tablespoon tamari or soy-sauce*
Instructions
To shred the Cauliflower “Rice”:
- Trim off the leaves of the cauliflower (you can keep the stems and stalks) and cut into large pieces. Set up the grating blade on your Food Processor with the largest grate — the big holes should be facing up. Place the cauliflower chunks in your food processor and grate. You should have rice-like strands of cauliflower. You can also use a hand-held box grater.
To make the Oil-Free Cauliflower Fried Rice:
- Heat a large non-stick pan or wok over medium-high heat. No oil needed as long as you stay close to your pan and stir often. Place the onions, and carrots into the pan and sauté 5-7 minutes. When starting to brown around the edges, add the ginger, garlic, red chili flake, and miso paste. Sauté 1-2 more minutes, until aromatic.
- Remove the onion and carrot mixture from the pan. Return the pan to the heat and add the cauliflower rice. Sauté 2-3 minutes, until brown around the edges.
- Add the cooked onion mixture to the cauliflower rice in the pan and sauté till hot, 1-2 minutes. Season with tamari in the last seconds of cooking. Serve immediately.
Video
Notes
Nutrition Facts
Serving size: 1/4 of a recipe (about 1 1/2 cups).
Calories 80.28
Calories From Fat (8%) 6.78
% Daily Value
- Total Fat 0.8g 1%
- Saturated Fat 0.18g <1%
- Cholesterol 0mg 0%
- Sodium 288.53mg 12%
- Potassium 743.5mg 21%
- Total Carbohydrates 16.3g 5%
- Fiber 5.34g 21%
- Sugar 6.23g
- Protein 5.07g 10%
- Calcium 104.82mg 10%
- Iron 62.72mg 348%
- Vitamin A 2550.25IU 51%
- Vitamin C 0.15mg <1%
Shopping and Gear List
- Morton & Bassett Chili Flakes Red, 1.3 ounce
- San-J Tamari Gluten Free Soy Sauce, Black Bottle, 10 Ounce
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