Discover the Power of Cauliflower: A Fantastic Alternative to High-Carb Vegetables

Key Takeaways:

  • Cauliflower is a versatile, low-carb vegetable that can substitute higher-carb ingredients like rice, pasta, and potatoes. It is high in vitamin C, fiber, and folate.
  • “Ricing” cauliflower involves processing the vegetable in a food processor until the pieces are about the size of grains of rice.
  • A recipe is provided for cauliflower fried rice, a healthier alternative to traditional fried rice, and can be customized with various low-calorie vegetables and additional protein.
  • The cauliflower fried rice can be served immediately or stored in the fridge for future meals.
  • Additional recipes using “riced” cauliflower can be found on various websites for those interested in incorporating this low-carb vegetable into more dishes.

Cauliflower has quickly become a favorite among those seeking to reduce their carbohydrate intake without having to say goodbye to the flavors they adore. This incredibly versatile vegetable can easily take the place of ingredients such as rice, pasta, and even potatoes in your favorite recipes.

Among its myriad health benefits, cauliflower is a great source of vitamin C, fiber, and folate, making it one of the healthiest vegetables. The concept of “ricing” cauliflower involves breaking it down in a food processor until the pieces are about the size of grains of rice.

In the following recipe, you will see how cauliflower can be used to create a delicious dish that serves as a healthier alternative to traditional fried rice. Feel free to add any other low-calorie vegetables of your choice to customize it to your taste. To make it a complete meal, feel free to throw in some cooked shrimp or chicken cubes.

Cauliflower Fried Rice Recipe


– 1 small cauliflower head, cut into florets
– 3 tablespoons of sesame oil, divided
– 4 chopped carrots
– 1 red or yellow onion, peeled and chopped
– 2 tablespoons of minced ginger
– 2 cloves of minced garlic
– 1 cup of corn kernels
– 1/4 cup of chopped cilantro
– 2 tablespoons of reduced-sodium soy sauce
– 1 tablespoon of hot sauce

Start by placing the cauliflower florets in the food processor and give them about 15 rough chops to get a rice-like consistency. Heat a large skillet over medium heat and add one tablespoon of sesame oil. Add the cauliflower to the skillet, stirring thoroughly for four to five minutes until the cauliflower starts to brown. Remove and set aside on a large plate.

Heat the remaining oil in the same skillet and add the carrots, onions, ginger, and garlic, stirring frequently. Once the vegetables start to brown, return the cauliflower to the pan and stir to combine everything, allowing them to heat thoroughly for about a minute. Turn off the heat and add the corn, cilantro, soy sauce and hot sauce. This dish can be served right away or stored in the fridge after cooling down if you want to prepare it ahead of time.

Yield: 4 servings

Additional Resources

The American Heart Association also offers an outstanding Asian-flavored cauliflower rice recipe that goes perfect with heart-healthy salmon.

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