Cauliflower Fried Rice Recipe - Vegan, Gluten Free, SO Healthy (2024)

FAQs

Is cauliflower rice actually healthy? ›

Cauliflower is a cruciferous vegetable, the same family as broccoli, kale, brussels sprouts, and cabbage. Cruciferous vegetables are extremely healthy and since cauliflower rice is almost entirely made of cauliflower, it is definitely a great dish to add to your diet.

Cauliflower rice is a nutritious alternative to rice that's low in calories and carbs. It may even provide a number of benefits, such as boosting weight loss, fighting inflammation, and even protecting against certain illnesses. What's more, it's simple to make and can be eaten raw or cooked.

Riced cauliflower is an excellent low-carb, low-calorie alternative to rice. Not only does it have a mild flavor, but it's also incredibly versatile, satiating and delicious with some big nutritional benefits.

Cauliflower rice is a key component of the ketogenic diet.

Cauliflower is low in carbohydrates, which makes cauliflower rice a good choice if you're on the keto diet. One cup of white rice contains about 45 grams of carbohydrates, while one cup of cauliflower rice has only 2 grams of carbs.

Andrews says the biggest pitfall with cauliflower is the possibility of digestive discomfort like bloating, gas or cramping, especially if you are sensitive to other cruciferous vegetables. Cauliflower can also cause issues in people with an allergy to cruciferous vegetables or those vulnerable to kidney stones.

Cauliflower is an excellent option for weight loss as it is low in calories, around 27 and 5 grams of carbs for a single serving. You can substitute riced cauliflower for actual rice without sacrificing taste and nutrients.

While they are both very nutritious vegetables, broccoli has a higher vitamin content, specifically in vitamin K and C, than cauliflower and is specifically known to be great for eye health. Broccoli florets also provide more minerals and fiber as well as contains vitamin A that isn't in cauliflower.

Kale, broccoli, cauliflower, cabbage, courgettes, spinach and peas have a good amount of these vitamins. Heat also degrades these vitamins, so cook veg that are rich in them gently and in as little water as possible. Steaming, microwaving and stir frying are better options than boiling.

Nutritionally, cauliflower is lighter in calories and carbs than potatoes and is more nutrient-dense. That's why it's popular among the low carb and weight loss communities.

While everyone's tolerance is different, too much cauliflower can create G.I. distress, like excess gas and bloating.

Does cauliflower rice spike blood sugar? ›

Cauliflower rice is a low-carb alternative to traditional rice that may benefit people with diabetes. Also, it has a lower glycemic index (GI) than regular rice, which causes a slower rise in blood sugar levels. Additionally, cauliflower is a good source of fibre.

Wild rice is lower in carbs than other types of rice, with 32 grams of net carbs per cooked cup (164 grams).

You don't have to limit vegetables if you're on the keto diet or are considering it. Plenty of low-carbohydrate vegetable options include arugula, asparagus, bell peppers, broccoli, Brussels sprouts, cauliflower, kale, mushrooms, spinach, and tomatoes.

Low-Carb Basics

Protein (chicken, fish, seafood, beef, eggs) and fats (butter, oil) do not contain carbs. Keep whole grains, dairy (like plain yogurt and milk), fruit and veggies in your diet. "Whole grains, fruit and vegetables provide fiber, which can keep you satiated and may help lower cholesterol," says Gorin.

One cup of cauliflower rice has: 25 calories. 2 grams of protein. 4 grams of carbohydrates.

The verdict. Cauliflower rice is the better choice if you're following a low-carb plan or interested in reducing energy without having to go for a tiny portion that might leave you hungry.

Brown rice actually has more selenium (good for heart health) and vitamin B3 (needed for the production of sex and stress hormones) than quinoa, but quinoa is still the healthier choice. Cauliflower rice is a grain-free, gluten-free and nutrient-dense way to replace the white rice on your plate.

Cauliflower is much lower in carbohydrates than typical white rice, so therefore it has less of an impact on a person's blood sugar levels. When people eat carbs, the digestive system breaks those down into sugar, which enters the blood.