This is the Simplest Plant-Based Oil-Free Cauliflower Fried Rice recipe you’ll find. Shredded cauliflower rice comes together with a few pantry staples for a delicious whole foods, vegan dinner that satisfies. Use frozen cauliflower rice for quick weeknight convenience. No more greasy take-out!
If you like this, you’ll love Super Veggie Oil-Free Fried Rice, 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
How to Shred Cauliflower for Rice
Shredding cauliflower for cauliflower rice is quick and easy, especially if you have a food processor with a shredding blade. All you have to do is set up the blade inside the bowl of the food processor with the bumpy side up. Then, cut the cauliflower into pieces small enough to fit in the feeder whole. Turn the food processor on, feed the cauliflower in, and POOF…in mere minutes you have shredded cauliflower.
If you don’t have a food processor, you can also use a box grater to shred the cauliflower. This takes a bit more arm stamina and time but it still does the job.
Use Frozen Cauliflower Rice for Quick, Easy Convenience
The quickest and easiest way to use cauliflower rice in this recipe is to buy it in the freezer section. Most groceries now offer small and large bags of plain cauliflower rice, ready to go. You’ll want to look for cauliflower rice that doesn’t have any added flavorings, oils, or seasonings (no cilantro or fiesta rice, please).
You’ll want a big (24-ounce) bag for a full 4-portion serving of this recipe. If Cooking for One Part One, you can use a smaller (12-ounce) bag. Buy a bag, keep it on hand, and then just thaw it an hour before you make this recipe — easy breezy!
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.
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.
Watch the Recipe Video for Oil-Free Cauliflower Fried Rice:
Oil-Free Cauliflower Fried Rice
Ingredients
- 1 large head cauliflower or one (24-ounce bag) frozen cauliflower “rice”
- 1 medium carrot diced
- 1 onion diced
- 2 teaspoons fresh ginger minced
- 2 cloves garlic minced
- 1/2 teaspoon red chili flake
- 1 tablespoon white miso paste
- 1 cup frozen green peas
- 2 teaspoon tamari or soy-sauce optional, to taste
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.
- Add the cauliflower rice. Sauté 2-3 minutes, until brown around the edges. If using frozen cauliflower rice, you'll need to cook it a bit longer (5-7 minutes)
- Add the peas and cook until 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).
| Nutrition Facts | |
|---|---|
| Servings 4.0 | |
| Amount Per Serving | |
| calories 106 | |
| % Daily Value * | |
| Total Fat 1 g | 1 % |
| Saturated Fat 0 g | 1 % |
| Monounsaturated Fat 0 g | |
| Polyunsaturated Fat 0 g | |
| Trans Fat 0 g | |
| Cholesterol 0 mg | 0 % |
| Sodium 264 mg | 11 % |
| Potassium 685 mg | 20 % |
| Total Carbohydrate 20 g | 7 % |
| Dietary Fiber 7 g | 26 % |
| Sugars 7 g | |
| Protein 6 g | 12 % |
| Vitamin A | 176 % |
| Vitamin C | 150 % |
| Calcium | 5 % |
| Iron | 10 % |
| * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA. | |
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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