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Cauliflower Fried Rice

Cauliflower Fried Rice

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Why You’ll Love This Recipe

Cauliflower Fried Rice is a low-carb, veggie-packed alternative to traditional fried rice that delivers all the savory flavor without the heaviness. It’s quick, customizable, and perfect for weeknight dinners or healthy meal prep. With the same satisfying texture and taste, it’s a delicious way to enjoy your favorite takeout dish guilt-free.

ingredients

Cauliflower Fried Rice this Recipe
Cauliflower Fried Rice 10 Why You’ll Love This Recipe

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

cauliflower (riced)eggssoy sauce (or tamari for gluten-free)sesame oilgarliconioncarrotspeasgreen onions (scallions)salt and pepperolive oil (or preferred cooking oil)optional: cooked chicken, shrimp, or tofu

directions

Heat a large skillet or wok over medium heat and add a splash of olive oil.

Add chopped onions and carrots, sauté until slightly softened, about 3-4 minutes.

Stir in the minced garlic and cook for another minute.

Push the veggies to one side of the pan and scramble the eggs on the other side until fully cooked.

Add the riced cauliflower and peas to the skillet, stirring everything together.

Pour in the soy sauce and sesame oil, mixing to evenly coat all ingredients.

Cook for another 5-7 minutes, stirring occasionally, until the cauliflower is tender but not mushy.

Season with salt and pepper to taste.

Garnish with sliced green onions before serving.

Servings and timing

This recipe yields approximately 4 servings.Preparation time: 10 minutesCooking time: 15 minutesTotal time: 25 minutes

Variations

Add cooked shrimp or diced chicken for a protein boost.

Use tamari or coconut aminos for a gluten-free version.

Spice it up with a dash of sriracha or red pepper flakes.

Mix in other vegetables like bell peppers, zucchini, or mushrooms.

Top with a fried egg for extra richness.

storage/reheating

Store cauliflower fried rice in an airtight container in the refrigerator for up to 4 days.Reheat in a skillet over medium heat for the best texture or microwave in 30-second intervals until warm.

FAQs

Can I use frozen riced cauliflower?

Yes, just be sure to thaw and drain excess moisture to avoid sogginess.

Is cauliflower fried rice keto-friendly?

Yes, it’s low in carbs and fits well into a keto diet.

Can I make it vegan?

Absolutely—just omit the eggs or use a plant-based egg substitute.

Does it taste like real rice?

It has a similar texture and flavor, especially when seasoned well and mixed with other ingredients.

Cauliflower Fried Rice
Cauliflower Fried Rice 11 Why You’ll Love This Recipe

Can I freeze it?

Yes, but the texture may change slightly. Let it cool completely and freeze in airtight containers for up to 1 month.

How do I rice cauliflower?

You can use a food processor, box grater, or buy pre-riced cauliflower from the store.

What’s the best way to avoid soggy cauliflower?

Cook it quickly over medium-high heat and avoid overcooking.

Can I add sauces?

Yes, feel free to mix in a bit of hoisin, oyster sauce, or chili garlic sauce for added flavor.

Is this dish kid-friendly?

Definitely—kids love the familiar flavors and colorful veggies.

Can I prep this ahead?

Yes, you can chop and store all ingredients in advance for a quick cook later.

Conclusion

Cauliflower Fried Rice is a flavorful, fast, and healthy alternative to traditional fried rice. It’s endlessly adaptable and sure to become a go-to in your meal rotation. Whether you’re watching carbs, eating more veggies, or just trying something new, this dish is a delicious and satisfying option.

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Cauliflower Fried Rice

Cauliflower Fried Rice

  • Author: ChefEmma
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes
  • Yield: 4 servings
  • Category: Main Dish
  • Method: Stir-Fry
  • Cuisine: Asian
Print Recipe

Description

A healthy and low-carb alternative to traditional fried rice, made with finely chopped cauliflower, vegetables, and seasonings for a flavorful and satisfying dish.

Ingredients

  • 1 medium head cauliflower, grated or processed into rice-sized pieces
  • 2 tablespoons sesame oil
  • 2 cloves garlic, minced
  • 1 small onion, diced
  • 1 cup frozen peas and carrots
  • 2 eggs, beaten
  • 3 tablespoons soy sauce (or tamari for gluten-free)
  • 2 green onions, sliced
  • Salt and pepper to taste

Instructions

  1. Grate or process the cauliflower into rice-sized pieces using a food processor or box grater.
  2. Heat sesame oil in a large skillet over medium heat.
  3. Add garlic and onion, and sauté for 2–3 minutes until fragrant and softened.
  4. Stir in peas and carrots, and cook for another 2–3 minutes.
  5. Push the vegetables to one side of the skillet and pour in the beaten eggs. Scramble until fully cooked.
  6. Add the cauliflower rice to the skillet and mix everything together.
  7. Pour soy sauce over the mixture and stir to combine.
  8. Cook for 5–7 minutes, stirring occasionally, until the cauliflower is tender.
  9. Garnish with sliced green onions and season with salt and pepper to taste.
  10. Serve hot.

Notes

  • Use tamari or coconut aminos for a gluten-free option.
  • Add cooked chicken, shrimp, or tofu for extra protein.
  • Use fresh or frozen vegetables depending on availability.