Healthy & Low Carb Cauliflower Shrimp Fried Rice: Your Guilt-Free Takeout Favorite
Indulge in a healthier twist on a Chinese takeout classic! This low-carb Cauliflower Shrimp Fried Rice is quick to prepare, bursting with flavor, and lets you enjoy fried rice without any guilt. Perfect for keto, low-carb, or anyone seeking a delicious, light meal.
Craving the vibrant flavors of Asian cuisine? You’re not alone! Asian food holds a special place in many hearts, offering a delightful blend of sweet, savory, and umami tastes. However, traditional takeout often comes with hidden downsides: excessive amounts of oil, high calories, questionable ingredient quality, and sometimes a heavy dose of sodium. It can leave you feeling sluggish and regretful, a stark contrast to the initial satisfaction.
But what if you could recreate those beloved flavors in the comfort of your own kitchen, with full control over every ingredient? Making your favorite takeout dishes at home is surprisingly easy and incredibly rewarding. You can whip up everything from a comforting bowl of Hot & Sour Soup to start, followed by savory Cashew Chicken, and complete your feast with this incredible fried rice. The possibilities are endless when you take the reins in your kitchen!
Why Cauliflower Rice for Fried Rice?
To elevate this classic dish and make it incredibly healthy, we’re harnessing the power of cauliflower rice. Cauliflower rice has become a sensation among those pursuing low-carb, keto, or calorie-conscious lifestyles, and for good reason! It’s a fantastic substitute that can dramatically reduce the carbohydrate content of your meals. Now, let’s be honest: eaten plain, cauliflower rice might not win any awards as a direct substitute for traditional white rice. Its unique texture and mild, cruciferous flavor can be noticeable.
However, when incorporated into a dish like fried rice, where it’s coated in flavorful sauces and mixed with other ingredients like savory shrimp, fluffy eggs, and aromatic sesame oil, it truly shines! The cauliflower rice effectively absorbs all those delicious flavors, offering a satisfying texture that perfectly complements the other components. It provides bulk and a familiar mouthfeel without the carb overload, making it an ideal choice for a guilt-free fried rice experience.
Don’t be intimidated by the idea of cauliflower rice. In this recipe, it transforms beautifully into a flavorful, tender base for your shrimp fried rice. It’s a smart way to sneak in extra vegetables and boost the nutritional value of your meal without compromising on taste. If you’re completely new to cauliflower rice, or if you have particularly picky eaters, consider starting with a half-and-half approach, mixing cooked white rice with cauliflower rice to ease into the transition. Otherwise, trust us, this recipe might just convert you!
Essential Ingredients for Your Low Carb Shrimp Fried Rice
For precise measurements and detailed instructions, scroll to the bottom of the post for the FULL PRINTABLE recipe card.
Crafting the perfect cauliflower shrimp fried rice requires a few key ingredients. Each component plays a vital role in building the rich, authentic flavors we crave from our favorite Asian dishes. Here’s a closer look at what you’ll need:
- Olive Oil: Used for cooking, providing a mild flavor and healthy fats. You’ll divide it, using some for the shrimp and eggs, and the rest for the cauliflower rice.
- Sesame Oil: This is a non-negotiable for authentic fried rice flavor! A small amount adds a deep, nutty aroma and taste that transports you straight to your favorite Chinese restaurant. Be sure to use toasted sesame oil for the best results.
- Shrimp: The star protein of this dish. Opt for fresh or frozen peeled and deveined shrimp for convenience. Large or jumbo shrimp work well, cooking quickly and adding a wonderful texture and sweetness.
- Eggs: Scrambled eggs are a classic addition to fried rice, contributing a fluffy texture and extra protein. Beat them well before adding them to the hot pan.
- Cauliflower Rice: The low-carb hero! You can find pre-riced cauliflower in the produce or frozen section of most grocery stores. Fresh or frozen works equally well, just ensure frozen varieties are thawed and excess moisture is squeezed out. Remember, you can substitute plain white rice, or even use a mix of both, if preferred.
- Soy Sauce: The primary seasoning for fried rice, providing that essential umami and salty depth. For a healthier option, consider using low-sodium soy sauce or tamari for a gluten-free alternative.
- Black Pepper: A simple seasoning that enhances the overall flavor profile and adds a subtle kick.
- Green Onions: Sliced green onions are used as a fresh, aromatic garnish, adding a touch of color and a mild oniony bite that brightens the dish.
Crafting Your Cauliflower Shrimp Fried Rice: Step-by-Step Guide
Making this healthy fried rice is incredibly straightforward and quick. The key is to have all your ingredients prepped and ready before you start cooking, as Asian stir-fries come together very fast!
- Cook the Shrimp: Begin by heating a tablespoon of olive oil in a large skillet or wok over medium-high heat. Once hot, add your peeled and deveined shrimp. Cook for just 3-5 minutes, stirring occasionally, until the shrimp turn pink and opaque. Be careful not to overcook, as shrimp can become rubbery. Remove the cooked shrimp from the pan and set it aside in a warm place while you prepare the other ingredients.
- Scramble the Eggs: Return the same pan to the heat. If needed, add another splash of olive oil. Pour in your beaten eggs. Stir and scramble them until they are fully cooked but still soft and fluffy. Break them into smaller pieces with your spatula. Remove the cooked eggs from the pan and set them aside with the shrimp.
- Prepare the Cauliflower Rice: With the pan still hot, add the remaining olive oil. If using fresh cauliflower rice, add it to the pan and cook for 10-15 minutes, stirring frequently. You want it to soften and release its moisture, becoming tender with a slight browning. If using frozen cauliflower rice, make sure it’s thawed and any excess water has been drained or squeezed out to prevent a soggy fried rice. Cook it until it’s tender and lightly browned. (If you’re using cooked white rice instead, add it now and stir-fry for a few minutes until heated through and slightly toasted.)
- Combine and Season: Once the cauliflower rice is tender and has a nice texture, reduce the heat slightly. Pour in the soy sauce, sesame oil, and sprinkle in the black pepper. Stir vigorously to ensure all the cauliflower rice is evenly coated and absorbs the delicious flavors.
- Add Back Proteins: Return the cooked shrimp and scrambled eggs to the pan with the seasoned cauliflower rice. Toss everything together, continuing to cook for another 2-3 minutes, or until all the ingredients are thoroughly heated through.
- Serve with Freshness: Immediately transfer your Cauliflower Shrimp Fried Rice to serving bowls. Garnish generously with freshly sliced green onions for a pop of color and a fresh, mild onion flavor. Serve hot and enjoy!
Expert Tips & Tricks for Perfect Cauliflower Shrimp Fried Rice
Achieving restaurant-quality flavor and texture at home is easier than you think with these helpful hints:
- Ease Into Cauliflower Rice: If you’re hesitant about cauliflower rice or serving it to picky eaters, a great strategy is to use a 50/50 mix of cooked white rice and cauliflower rice. This reduces the carb and calorie count while still providing a more familiar texture and flavor profile. Over time, you can gradually increase the cauliflower rice ratio.
- Customize Your Protein: While shrimp is fantastic, this recipe is incredibly versatile. Feel free to swap it out or add other proteins like diced chicken breast, sliced pork, thinly sliced beef, or even tofu for a vegetarian option. Cook any alternative proteins before adding them back to the fried rice at the final stage.
- Preparation is Key (Mise en Place): Fried rice cooks very quickly, typically in minutes once you start stir-frying. To avoid overcooking and ensure a smooth process, have all your ingredients measured, chopped, and ready to go before you even turn on the stove. This includes peeling and deveining shrimp, beating eggs, chopping green onions, and having your sauces pre-mixed if desired.
- Control Sodium Levels: Soy sauce is a primary flavor enhancer, but it can be high in sodium. If you’re watching your sodium intake, opt for low-sodium soy sauce. You can also balance the saltiness with a squeeze of fresh lime juice or a touch of rice vinegar.
- Prevent Soggy Cauliflower Rice: Cauliflower contains a lot of water. If using frozen cauliflower rice, make sure to thaw it completely and then squeeze out as much excess moisture as possible using a clean kitchen towel or paper towels. When cooking, allow it to dry out and lightly brown in the pan before adding other liquids like soy sauce. High heat is your friend here to evaporate moisture.
- Add More Vegetables: Enhance the nutritional value and color by adding other quick-cooking vegetables. Diced carrots, peas, corn, bell peppers, or thinly sliced mushrooms are all excellent additions. Add them to the pan after the cauliflower rice has cooked for a few minutes, allowing them to soften slightly.
- Spice It Up: If you enjoy a bit of heat, consider adding a pinch of red pepper flakes or a dash of Sriracha sauce during the seasoning stage, or serve hot sauce on the side for individual customization.
Leftover Cauliflower Shrimp Fried Rice stores beautifully! Simply transfer any cooled leftovers into an airtight container and refrigerate for up to 3 days. When you’re ready to enjoy it again, reheat gently in the microwave or stir-fry in a skillet over medium heat until warmed through. You might want to add a tiny splash of water or soy sauce if it seems a bit dry during reheating.
This is the million-dollar question for many! In my family, even the most adamant cauliflower skeptics couldn’t detect its presence. Typically, they can sniff out cauliflower cooking from a mile away, but with this fried rice, they were completely oblivious. While the texture is subtly different from traditional white rice—it’s not quite as firm or starchy—the robust flavors of soy sauce, sesame oil, shrimp, and egg completely mask any distinct cauliflower taste. So, if you’re dealing with a discerning palate or want to introduce more vegetables stealthily, this recipe is an absolute must-try! It’s a fantastic way to enjoy a healthier meal without sacrificing flavor.
More Easy Dinner Recipes to Explore
If you loved this quick and healthy dinner, be sure to check out some of our other favorite easy recipes:
- Old Fashioned Goulash
- Crispy Chicken Tenders Recipe
- Creamy Coconut Curry Shrimp
- Homemade Chicken Lo Mein
- One Pot Ground Beef Stroganoff
Cauliflower Shrimp Fried Rice
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Ingredients
- 3 tablespoons Olive Oil, divided
- 12 ounces Shrimp, peeled and deveined
- 5 large Eggs, beaten
- 1 pound bag Cauliflower Rice, fresh or frozen
- 3 tablespoons Soy Sauce
- 2 tablespoons Sesame Oil
- 1/2 teaspoon Black Pepper
- 1/4 cup Sliced Green Onions
Instructions
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Heat a large skillet over medium high heat. Add 1 tablespoon olive oil, swirling to coat the pan. Add shrimp and cook for 3-5 minutes until pink and cooked through. Remove from pan and keep warm.3 tablespoons Olive Oil, 12 ounces Shrimp
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Return the pan to heat and add eggs. Stir to scramble until eggs are cooked. Remove from pan.5 large Eggs
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Return the pan to the heat, add remaining 2 tablespoons olive oil to the pan. Add cauliflower rice to the pan and cook for 10-15 minutes, stirring occasionally, until lightly browned and tender.1 pound bag Cauliflower Rice
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Mix in soy sauce, sesame oil and black pepper stirring to coat. Add shrimp and eggs to the pan, cooking until everything is hot.2 tablespoons Sesame Oil, 3 tablespoons Soy Sauce, 1/2 teaspoon Black Pepper
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Serve immediately topped with green onions.1/4 cup Sliced Green Onions
Notes
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Additional Info
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