Low Carb Cauliflower Fried Rice With Duck
GLUTEN FREE II DAIRY FREE II PALEO II NIGHTSHADE FREE II SESAME FREE II FISH FREE II SHELLFISH FREE II SOY FREE II KETO
Looking for a healthy cauliflower fried rice recipe that’s quick, delicious, and better than takeout? This low carb cauliflower rice stir fry with duck and egg is packed with fresh vegetables, flavour, and is perfect if you’re following a gluten free, paleo, or keto friendly diet. It’s so incredibly delicious and perfect if you have leftover duck from a takeaway! It also takes 30 minutes to cook, so it’s perfect for a weeknight dinner when you have lost the will to live and can’t be bothered to spend ages in the kitchen cooking! This recipe for cauliflower fried rice is exactly what you need.
Notes on ingredients for cauliflower fried rice
Ingredient lists and recipes may change on the brands I recommend. Always check product labels to ensure they are suitable for your diet. If uncertain, contact the manufacturer directly.
Duck
I roast a whole duck for meal prep, then freeze portions for later in the week or the next. If that is not your plan, leftover takeaway duck works great. You can also pick up Peking duck at the supermarket, either a whole bird or a half, and use that instead for the best egg fried rice. It fits perfectly into the best egg fried rice recipe. Here’s one that I would buy from the supermarket.
Soy sauce/Tamari
Not everyone can tolerate soy sauce due to allergies or intolerances. Other options include tamari, which is gluten free, or coconut aminos, which are soy free. Coconut aminos is a great substitute for soy sauce; it is a little sweeter and not as salty, so just add a little salt to this cauliflower fried rice recipe instead.
Chinese 5 spice
It is a blend of star anise, cloves, Chinese cinnamon, Sichuan peppercorns, and fennel seeds. Its so delicious and Im surprised its so under used.
People often ask Is Chinese 5 Spice the same as allspice?
The short answer is no. Allspice is made from the dried, unripe berries of the Pimenta dioica tree. Despite its name suggesting a blend of other spices, allspice is a single spice that gets its name from its complex flavour profile, which is said to combine hints of clove, cinnamon, and nutmeg. The berries are harvested while green, then dried, and are either used whole or ground into a powder for culinary use.
Garam masala is a similar choice and can be used, but it does not include the hero spice star anise or cloves, which is what gives Chinese 5 spice its unique flavour.
Onion powder
It adds a deeper layer of flavour to this cauli rice recipe. That is what I love about cooking, building flavour step by step. If you are out of onion powder, good swaps include: onion granules, Asafoetida (Hing) tastes a lot like onion and garlic. Use just a small amount, about 1/4 teaspoon, since the flavour is very strong.
Cauliflower rice
Cauliflower rice is so simple to make; all you do is pop raw cauliflower into a food processor and blitz it till it resembles fine breadcrumbs. That’s it. You then have to cook it by stir-frying, which is how I have cooked it for this cauliflower fried rice recipe. I tend to meal prep cauli rice so I can use it throughout the week. I may use broccoli or a romesco cauliflower as alternatives.
Or you can cook the cauli rice in the microwave or a saucepan with a little water so it steams. I would not boil it, as it then absorbs and retains a lot of water, which makes the cauliflower rice soggy. You can opt to buy cauli rice in packets from the supermarket to save more time if you prefer.
Ingredients
Why you will love this recipe for healthy low carb cauliflower fried rice
Low carb alternative to traditional fried rice, lower in calories and lighter to eat so no bloating.
Gluten-free, paleo, and keto friendly
Quick 30-minute recipe – perfect for busy weeknights
Easy to customise with chicken, prawns, tofu, or just vegetables.
Faq’s
How do I cook a whole duck?
If you are opting to cook a whole duck, here are the cooking instructions:
Preheat your oven to 200°C, Fan 180°C, Gas Mark 6.
Prick the skin around the duck legs.
Season the duck all over with salt and pepper.
Place the duck on a rack in a roasting tin and roast in the middle of the oven for 40 minutes per 1kg plus 10 minutes extra.
Once cooked and cooled, separate the duck from the bones and chop it up.
Any allergen swaps?
Take a look above at the notes on the ingredients section for swaps but in short:
Soy free, use coconut aminos. Egg free, skip the eggs. Sesame free, avoid sesame oil and seeds. Allium free, use ginger, chives, or asafoetida powder as a light sub.
Can I use duck fat to fry the rice?
Absolutely. If you are roasting the duck whole, then use the fat thataccumilsates at the bottom of the tray, just drain it and use in the stir fy. Duck fat adds rich flavour and helps crisp the rice.
Is cauliflower fried rice good for weight loss?
Yes! Cauliflower is low in calories and carbs, making it ideal for weight loss, keto, and low carb diets. I personally cannot eat rice as it blosats me too much so cauli rice is a perfect substitute.
Can you freeze cauliflower fried rice?
No, I wouldn't recommend freezing cauliflower rice, as when it defrosts, it will just be a sad, soggy mess.
What does cauliflower fried rice taste like?
It has a mild, slightly nutty flavour that absorbs seasonings well, giving you a similar taste to regular fried rice without the carbs.
Got a question you don’t see here? Leave a comment below!
Tips for the Best Cauliflower Fried Rice
Avoid soggy rice: Do not boil the cauli rice once you have blitzed it; it requires stir-frying
Add different protein: Swap the duck for prawns, chicken or beef instead.
Make it spicy: Add chilli flakes or sriracha.
Meal prep friendly: Store in airtight containers for up to 4 days. I would not recommend freezing this as the cauli rice will absorb too much water and will get soggy once defrosted.
Makes 4 portions - 30 mins prep & cooking time (unless you are cooking a whole duck)
Step by Step
Recipe
600 g cauliflower or 1 cauliflower riced
8 tbsp sesame oil ( olive oil or peanut oil would be fine)
3 medium eggs
1 medium onion, sliced
4 cloves garlic
50g ginger ( blend the ginger & garlic to a paste)
400g duck meat, chopped up
1 x 250g pack of stir-fried vegetables
1 tsp Chinese 5 spice
1 tsp onion powder
3/4 tbsp dark soy sauce
30g bunch of coriander
Chillies *optional
Method
Start by stir-frying the cauliflower rice in a wok with 3 tbsp of oil for 5-8 minutes till soft, then leave to one side.
In a frying pan, make an omelette with the eggs and add a touch of salt and pepper. Chop up the omelette once cooked and leave to the side.
Add more oil to the wok and stir-fry the onions till soft, approximately 4/5 minutes, then add the garlic and ginger paste and stir-fry for a couple of minutes.
Add the duck and the stir-fried veggies, and cook till the vegetables are nearly soft but retain a little crunch.
Add the spices, cauliflower rice, and chopped up omelette, soy sauce and stir fry for a further 5 minutes just to heat the cauli rice. If using chilli, then add it at this stage.
Finish with chopped coriander, and taste for seasoning (salt).
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