Air Fryer Cauliflower Fried Rice Recipe

Riced cauliflower: Finely chopped cauliflower that mimics the texture of rice, providing a low-carb base for the dish.

Olive oil: Used to coat the cauliflower and vegetables, helping them cook evenly and adding a touch of healthy fat.

Peas and carrots: A classic vegetable mix that adds color, texture, and sweetness to the fried rice.

Garlic: Minced garlic adds a robust and aromatic flavor to the dish.

Low sodium soy sauce: Provides the essential savory and umami flavor while keeping the sodium content in check.

Eggs: Beaten and scrambled, they add protein and a rich texture to the fried rice.

Green onions: Chopped and used as a fresh garnish, adding a mild onion flavor and a pop of color.

When preparing riced cauliflower for this recipe, ensure that it is evenly sized to promote uniform cooking. If you are ricing the cauliflower yourself, use a food processor and pulse until you achieve a rice-like texture. Avoid over-processing to prevent a mushy consistency. Additionally, when scrambling the eggs in the air fryer basket, make sure to stir them frequently to achieve a fluffy texture. This will help them integrate better with the cauliflower mixture and enhance the overall dish.

• riced cauliflower - Substitute with riced broccoli: Riced broccoli provides a similar texture and nutritional profile, making it a great low-carb alternative.

• olive oil - Substitute with avocado oil: Avocado oil has a high smoke point and a neutral flavor, making it suitable for air frying.

• thawed frozen peas and carrots - Substitute with fresh diced bell peppers and corn: Fresh bell peppers and corn add a sweet and crunchy texture, enhancing the overall flavor.

• minced garlic - Substitute with garlic powder: Garlic powder can provide a similar flavor profile and is convenient if fresh garlic is unavailable.

• low sodium soy sauce - Substitute with tamari: Tamari is a gluten-free alternative to soy sauce and offers a similar umami flavor.

• beaten eggs - Substitute with scrambled tofu: Scrambled tofu can mimic the texture of eggs and is a great vegan alternative.

• chopped green onions - Substitute with chopped chives: Chives provide a similar mild onion flavor and can be used as a garnish or mixed in.

• Allow the cauliflower fried rice to cool completely before storing. This helps prevent condensation, which can make the dish soggy.
• Transfer the cooled cauliflower fried rice to an airtight container. For best results, use a container that fits the amount of food closely to minimize air exposure.
• Store the container in the refrigerator. The cauliflower fried rice will stay fresh for up to 4 days.
• For freezing, portion the cauliflower fried rice into individual servings. This makes it easier to thaw and reheat only what you need.
• Place each portion into a freezer-safe bag or container. Squeeze out as much air as possible before sealing to prevent freezer burn.
• Label each bag or container with the date. The cauliflower fried rice can be frozen for up to 3 months.
• To reheat, thaw the cauliflower fried rice in the refrigerator overnight. Alternatively, use the defrost setting on your microwave.
• Once thawed, reheat the cauliflower fried rice in a skillet over medium heat, stirring occasionally until heated through. You can also reheat it in the air fryer at 350°F (175°C) for 5-7 minutes, shaking the basket halfway through.
• If the cauliflower fried rice seems dry after reheating, add a splash of soy sauce or a drizzle of olive oil to refresh the flavors.

• Stovetop Method:

  1. Heat a non-stick skillet over medium heat.
  2. Add a small amount of olive oil or butter to the skillet.
  3. Add the leftover cauliflower fried rice to the skillet.
  4. Stir occasionally to ensure even heating, cooking for about 5-7 minutes until heated through.
  5. Optionally, add a splash of soy sauce or a sprinkle of green onions for added freshness.

• Microwave Method:

  1. Place the leftover cauliflower fried rice in a microwave-safe dish.
  2. Cover the dish with a microwave-safe lid or a damp paper towel to retain moisture.
  3. Microwave on high for 1-2 minutes, stirring halfway through.
  4. Check the temperature and heat in additional 30-second intervals if needed.
  5. Garnish with fresh green onions before serving.

• Oven Method:

  1. Preheat your oven to 350°F (175°C).
  2. Spread the leftover cauliflower fried rice evenly on a baking sheet.
  3. Cover the baking sheet with aluminum foil to prevent drying out.
  4. Bake for 10-15 minutes, stirring halfway through to ensure even heating.
  5. Remove from the oven and garnish with green onions before serving.

• Air Fryer Method:

  1. Preheat your air fryer to 350°F (175°C).
  2. Place the leftover cauliflower fried rice in the air fryer basket.
  3. Cook for 3-5 minutes, shaking the basket halfway through to ensure even heating.
  4. Check the temperature and cook for an additional 1-2 minutes if needed.
  5. Garnish with fresh green onions before serving.

• Air fryer: This is the main appliance used to cook the cauliflower fried rice. It circulates hot air to cook the ingredients evenly and quickly.

• Mixing bowl: Used to combine the riced cauliflower, olive oil, peas and carrots, and minced garlic before transferring them to the air fryer.

• Spatula: Handy for mixing the ingredients in the bowl and for scrambling the eggs in the air fryer basket.

• Knife: Essential for chopping the green onions and mincing the garlic.

• Cutting board: Provides a safe surface for chopping the green onions and mincing the garlic.

• Measuring spoons: Used to measure out the olive oil and soy sauce accurately.

• Whisk: Useful for beating the eggs before adding them to the air fryer basket.

• Tongs: Can be used to shake the air fryer basket halfway through cooking and to mix the scrambled eggs with the cauliflower mixture.

Use pre-riced cauliflower: Save time by buying pre-riced cauliflower from the store instead of ricing a whole head yourself.

Frozen veggies: Opt for frozen peas and carrots that are already thawed to skip the chopping and prepping.

Pre-minced garlic: Use pre-minced garlic from a jar to avoid the hassle of peeling and mincing fresh cloves.

Batch cooking: Double the recipe and store leftovers for quick meals throughout the week.

Preheat the air fryer: Always preheat your air fryer to ensure even cooking and save time on adjustments.