Rating: 4.5 stars
7 Ratings
  • 5 star values: 6
  • 4 star values: 0
  • 3 star values: 0
  • 2 star values: 1
  • 1 star values: 0

Amp up your veggie servings with this healthy cauliflower fried rice for a quick low carb dinner.

EatingWell.com, October 2019; updated October 2022

Gallery

Read the full recipe after the video.

Recipe Summary

active:
25 mins
total:
25 mins
Servings:
4
Advertisement

Tips For Perfect Shrimp Cauliflower Fried Rice

This healthy dinner comes together in just 25 minutes, so it's perfect for busy weeknights. Here are tips for perfect shrimp cauliflower fried rice:

Buy The Right Sized Shrimp

The best way to buy shrimp is by the number needed to make 1 pound. For example, "31-35 count" means there will be 31 to 35 shrimp in a pound. If you're choosing loose shrimp piled on ice, make sure they were thawed that day—and you'll want to cook them the same day. Frozen bagged shrimp offer convenience; when you're ready to use them, thaw under cold running water.

Cook in Stages

Cauliflower rice, shrimp, broccoli, bell peppers and garlic are cooked in one wok or skillet in stages so that each element keeps its integrity in the finished dish instead of being all mushed together. It may seem fussy, but it's worth it and actually quite easy. Resist the urge to stir the cauliflower rice right away. Letting it cook undisturbed for a few minutes allows it to brown and develop sweet, nutty flavors.

What Makes This Dish Low Carb?

When you switch from white rice to cauliflower rice, you'll go from 22 grams of carbohydrates per cup to just 7 grams per cup. That's a savings of 15 grams of carbs. You'll also get 3 grams more fiber when you choose cauliflower rice.

Additional reporting by Jan Valdez

Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Heat 2 teaspoons oil in a large flat-bottomed carbon-steel wok or large, heavy skillet over high heat. Add eggs and cook, without stirring, until fully cooked on one side, about 30 seconds. Flip and cook until just cooked through, about 15 seconds. Transfer to a cutting board and cut into 1/2-inch pieces.

    Advertisement
  • Add 2 teaspoons oil to the pan; heat over high heat. Add cauliflower in an even layer; cook, undisturbed, until lightly browned, 3 to 4 minutes. Transfer to a plate.

  • Add 2 teaspoons oil to the pan; heat over high heat. Add shrimp; cook, stirring often, until just opaque, about 3 minutes. Transfer to the plate with the cauliflower.

  • Add the remaining 2 tablespoons oil to the pan; heat over high heat. Add broccoli, bell pepper and garlic; cook, stirring occasionally, until lightly charred, 4 to 5 minutes. Stir in soy sauce (or tamari), water, vinegar and pepper. Bring to a boil; boil for 30 seconds. Remove from the heat. Stir in the reserved eggs, cauliflower and shrimp.

Tip

Look for prepared cauliflower rice (or cauliflower crumbles) with other prepared vegetables in some supermarkets. To make your own, pulse cauliflower florets in a food processor until broken down into rice-size granules. One 1 1/2-pound head of cauliflower yields about 4 cups of cauliflower rice.

Equipment

Wok or large skillet

To make ahead

Refrigerate in an airtight container for up to 3 days.

Nutrition Facts

1 1/2 cups
309 calories; protein 30.1g; carbohydrates 9.6g; dietary fiber 3.5g; sugars 3.6g; fat 16.9g; saturated fat 2.9g; cholesterol 275.6mg; vitamin a iu 2665.8IU; vitamin c 119.8mg; folate 63.4mcg; calcium 136.8mg; iron 2.2mg; magnesium 64.8mg; potassium 604.2mg; sodium 605.4mg; thiamin 0.1mg.

3 lean protein, 2 1/2 fat, 1 1/2 vegetable, 1/2 medium-fat protein

Advertisement