keto fried cauliflower rice

I was skeptical about using Cauliflower as a rice substitute and wasn’t happy when my food processor died when i was ready to pulse my cauliflower into rice bits, but after that was done, the rest of the process to making keto fried cauliflower rice was relatively easy and fast after all the prep time involved.

Now you can easily just purchase cauliflower rice all ready to use in a frozen bag, but since I had a nice two pound head of cauliflower, I wanted to see how to really make this from scratch. I’m using a lot of my favorite asian inspired ingredients like garlic, ginger, furikake flakes, soy sauce and apple cider vinegar to give it that tasty fried rice umami flavors that works so well with this dish.

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Why use cauliflower instead of rice for diabetics?

Using cauliflower instead of rice for diabetics is beneficial for several reasons:

Sure! Here’s the information in list form:

• Lower Carbohydrate Content: Cauliflower has significantly fewer carbohydrates than rice. A cup of cooked rice contains about 45 grams of carbohydrates, while a cup of cauliflower rice has only about 5 grams. This lower carb content helps in managing blood sugar levels more effectively.
• Lower Glycemic Index: Cauliflower has a lower glycemic index compared to rice. Foods with a lower glycemic index cause a slower and lower rise in blood sugar levels, which is crucial for diabetics to maintain stable glucose levels.
• Nutrient-Rich: Cauliflower is packed with vitamins (like vitamin C, K, and B6) and minerals (like folate and potassium), offering more nutritional value compared to rice. It also contains antioxidants and fiber, which can help in overall health and digestion.
• Fewer Calories: Cauliflower is much lower in calories than rice. This can be beneficial for diabetics who are also managing their weight as part of their condition.
• High Fiber Content: Cauliflower is high in fiber, which helps in slowing down the absorption of sugar into the bloodstream, thus preventing spikes in blood sugar levels.
• Versatility: Cauliflower rice can be used in a variety of dishes, making it a versatile substitute. It can be seasoned and cooked in ways similar to rice, allowing for a wide range of culinary options without compromising on flavor or texture.

Ingredients to making cauliflower fried rice

Two pounds of Cauliflower broken or pulsed in a food processor or blender into smaller kernels

Three stalks of celery cut into small pieces

Two eggs scrambled in a bowl

One Japanese eggplant cut up into small slices

1/4 cup trumpet mushrooms sliced or any mushrooms you have available

1/2 cup of ham and cut up into small bite size pieces, you can substitute with turkey, chicken or healthy protein that you may have

Two tbsp garlic in small pieces or use diced garlic

One inch ginger cut into small pieces, use powder if you have no fresh ginger available

Two tbsp Olive Oil

Two tbsp Apple Cider Vinegar

Two tbsp of furikake flakes

Instructions on how to make Keto Fried Cauliflower Rice

Use a large sauce pan and place the ginger and garlic with olive oil im the center of the pan

In another section, add the scrambled egg and cook and try to separate into small pieces

Add the celery, eggplant and the mushroom and then pour in the apple cider vinegar

Add the ham or protein and mix well into the saute with all the ingredients

Add the two tbsp of furikake flakes and mix together

Eventually add the cauliflower rice and mix well with all the ingredients. If everything looks dry, add a little water or stock to the mixture and then use a glass cover on the skillet.

Add salt and pepper to taste, mix well and then turn off heat from the burner

Plating your Cauliflower and fried rice dish

Once your dish is ready from the skillet, its best to serve it warm and transfer to a beautiful dish to present and eat immediately.

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