Fried Rice Replacement (Riced Cauliflower, Quinoa, and Diced Vegetables)


1 medium-large head of cauliflower

1-2 medium zucchini

2 Sweet Bell peppers

1 medium-large sweet onion

1 Cup of uncooked Quinoa

2 cups + chicken or vegetable broth

Salt and pepper

Fried Rice Replacement (Riced Cauliflower, Quinoa, and Diced Vegetables)

Sep 15, 2022Brian Witmer
Contributed By: Adventures in Freeze Drying: For Beginners
A single batch of this recipe is enough to fill 2 medium Freeze Dryer trays*


  1. Start Quinoa on the stove in a medium to large saucepan, cooking 1 cup of Quinoa in 2 cups of chicken or vegetable broth. While Quinoa is cooking, do the following.
  2. Clean and prepare cauliflower and then rice in a food processor
  3. Dice zucchini, bell peppers, and medium onion
  4. In a stock pot, use a little bit of chicken or vegetable broth to saute zucchini, bell peppers, onions.
  5. About this time Quinoa should be done cooking, set aside.
  6. Once vegetables are sauteed add the riced cauliflower and cook until just heated through. 
  7. Add Quinoa and salt and pepper to taste, and mix well.
  8. Spread evenly across a parchment lined tray.
  9. Pre-Freeze 
  10. Freeze Dry
  11. Store Appropriately (See Tips and Tricks for storage)


Cycle Time: 

My time in a medium freeze dryer with a premier pump, was 22 hrs.


I have simply added a little boiling water, stirred, let stand, and add about a 1:1 ratio.


* Large Tray = 8 Cups/tray   Medium = 6 Cups/Tray   Small = 4 Cups/Tray

Cycle times & rehydration for reference only. Your results may vary.

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