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Healthy Diabetes-Friendly Cauliflower Fried Rice Recipe with 3 Easy Steps

Healthy Diabetes-Friendly Cauliflower Fried Rice - featured image
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A quick, tasty, and diabetes-friendly cauliflower fried rice with scrambled eggs that is low in carbs, high in fiber and protein, and perfect for busy weeknights.

Ingredients

Scale
  • 1 medium head cauliflower, riced (about 4 cups)
  • 3 large eggs, beaten (room temperature)
  • 2 tablespoons vegetable oil or avocado oil
  • 2 cloves garlic, minced
  • 3 stalks green onions, thinly sliced
  • 1 medium carrot, finely diced
  • ½ cup frozen peas (optional)
  • 2 tablespoons low-sodium soy sauce or tamari
  • 1 teaspoon fresh ginger, grated (optional)
  • 1 teaspoon sesame oil
  • Salt and black pepper to taste

Instructions

  1. Rice the cauliflower: Cut cauliflower into florets and pulse in a food processor until it resembles rice grains. Measure about 4 cups (about 300 grams). Set aside.
  2. Beat the eggs: Crack 3 large eggs into a bowl and whisk until smooth and slightly frothy. Set aside.
  3. Heat oil: Place a large non-stick skillet or wok over medium-high heat and add 1 tablespoon of vegetable or avocado oil. Heat for 1-2 minutes until hot but not smoking.
  4. Scramble the eggs: Pour the beaten eggs into the skillet. Let sit undisturbed for about 20 seconds, then gently stir until just cooked but still soft. Remove eggs from pan and set aside.
  5. Sauté aromatics and veggies: Add remaining 1 tablespoon oil to the pan. Add minced garlic and grated ginger; sauté for 30 seconds until fragrant. Add diced carrot and cook for 2-3 minutes until slightly tender. Add green onions and frozen peas (if using), stir for another minute.
  6. Add cauliflower rice: Stir in riced cauliflower, mixing well with veggies. Cook for 5-7 minutes, stirring frequently, until cauliflower softens but still has some bite. Add a splash of water if pan gets too dry.
  7. Season: Pour in 2 tablespoons low-sodium soy sauce or tamari. Stir to coat evenly. Season with salt and pepper to taste.
  8. Return eggs: Add scrambled eggs back to skillet. Stir gently to combine and warm through, about 1-2 minutes.
  9. Finish with sesame oil: Drizzle 1 teaspoon sesame oil over fried rice and toss lightly. Remove from heat.
  10. Serve immediately: Garnish with extra sliced green onions if desired. Enjoy!

Notes

Do not over-process cauliflower in the food processor to avoid mushy texture. Cook eggs gently and remove while still slightly soft. Add a splash of water if cauliflower starts to stick or dry out. Use gluten-free tamari for gluten-free option. Frozen cauliflower rice can be used but thaw and drain excess moisture first.

Nutrition

Keywords: cauliflower fried rice, diabetes-friendly, low carb, healthy dinner, scrambled eggs, quick recipe, gluten-free, diabetic meal

Find it online: https://daintydine.com/healthy-diabetes-friendly-cauliflower-fried-rice-recipe-with-3-easy-steps/