Shrimp Cauliflower Fried Rice

Prep Time:

25 mins

Total Time:

25 mins

Servings:

Yield:

6 cups

Nutrition Profile:

Low-Carb Nut-Free Dairy-Free Healthy Aging Healthy Immunity High-Protein Low-Calorie

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Tips from the EatingWell Test Kitchen

When buying shrimp, it's best to purchase them by the count per pound. For instance, "31-35 count" means there will be 31 to 35 shrimp in a pound. If you're getting loose shrimp from a pile on ice, make certain they were thawed on the same day, and plan to cook them the same day. Frozen bagged shrimp are convenient; when you're ready to use them, thaw them under cold running water.
Prep everything beforehand, have it all lined up and ready, and 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. 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.
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.
To make this ahead or store leftovers, refrigerate the finished dish in an airtight container for up to three days.

Nutrition Notes

Is shrimp cauliflower fried rice healthy?

This recipe is loaded with cruciferous veggies—cauliflower and broccoli—both of which provide powerful plant compounds that may help protect against cancer and heart disease. The red bell pepper adds to the broccoli's contribution of vitamins C, K and A. The shrimp provide lean protein with virtually no fat. And while high in cholesterol, eating shrimp has minimal—if any—effect on the amount of cholesterol in your body.

Is this recipe gluten-free?

As long as you use tamari and not soy sauce, this recipe will be gluten-free. Soy sauce contains gluten but tamari and other soy sauce subs, like coconut aminos and Bragg's liquid aminos, are gluten-free.

What makes this dish low carb?

When you switch from long-grain white rice to cauliflower rice, you'll go from 45 grams of carbohydrates per cup to just 8 g per cup. That's a savings of 37 g of carbs. You'll also get 3 g more fiber when you choose cauliflower rice according to the USDA.

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Ingredients

¼ cup sesame oil, divided
2 large eggs, lightly beaten
3 cups riced cauliflower (see Tip)
1 pound large shrimp (31-35 count), peeled and deveined
3 cups broccoli florets
1 medium red bell pepper, thinly sliced (about 1 cup)
3 cloves garlic, sliced
3 tablespoons reduced-sodium soy sauce or tamari
2 tablespoons water
1 tablespoon rice vinegar
½ teaspoon ground pepper

Directions

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.

Photographer: Jen Causey, Food Stylist: Margret Monroe Dickey
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.

Photographer: Jen Causey, Food Stylist: Margret Monroe Dickey
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.

Photographer: Jen Causey, Food Stylist: Margret Monroe Dickey
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.

Photographer: Jen Causey, Food Stylist: Margret Monroe Dickey

Equipment

Frequently Asked Questions

Can the shrimp be swapped for another protein?

Absolutely. You can use ground beef or steak, pork, boneless chicken or turkey. If it’s already cooked, add it in place of the shrimp in Step 4.
Is cauliflower rice and regular similar in flavor?

No. Cauliflower rice has a mild raw vegetable flavor, whereas brown rice is slightly nutty and white rice can be a little sweet, depending on the variety.
How do I prevent soggy cauliflower rice?

If making your own, remove any excess moisture from the riced cauliflower. Unlike grains, cauliflower rice doesn’t absorb liquid. Use paper towels to dry it out a little before cooking. Overcooking is another culprit. Follow Step 2, removing the cauliflower after three to four minutes.

Equipment

Wok or large skillet

Additional reporting by Carrie Myers, M.S., Jan Valdez and Linda Frahm

Originally appeared: EatingWell.com, October 2019; updated October 2022

Nutrition Facts (per serving)

309	Calories
17g	Fat
10g	Carbs
30g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 1 1/2 cups
Calories 309
% Daily Value *
Total Carbohydrate 10g	3%
Dietary Fiber 4g	13%
Total Sugars 4g
Protein 30g	60%
Total Fat 17g	22%
Saturated Fat 3g	15%
Cholesterol 276mg	92%
Vitamin A 2666IU	53%
Vitamin C 120mg	133%
Folate 63mcg	16%
Sodium 605mg	26%
Calcium 137mg	11%
Iron 2mg	12%
Magnesium 65mg	15%
Potassium 604mg	13%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.