Cauliflower Fried Rice

Why You’ll Love This Recipe

Cauliflower Fried Rice is light, nourishing, and surprisingly delicious. It mimics the texture and taste of classic fried rice while being grain-free and lower in calories. It’s quick to prepare, endlessly customizable, and can be made with simple ingredients you likely already have on hand. Whether you’re watching your carbs or just trying to eat more vegetables, this dish is a win.

Ingredients

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

• Cauliflower, grated or pulsed into rice-sized pieces
• Eggs
• Carrots, diced
• Peas (fresh or frozen)
• Green onions, chopped
• Garlic, minced
• Soy sauce or tamari
• Sesame oil
• Salt and pepper
• Cooking oil (vegetable, avocado, or olive oil)

Directions

1. Prepare the cauliflower rice by grating the cauliflower with a box grater or pulsing florets in a food processor until it resembles rice.
2. Heat a large skillet or wok over medium-high heat and add a bit of oil.
3. Sauté the garlic and carrots for 2–3 minutes until they begin to soften.
4. Push the veggies to one side of the pan and pour the beaten eggs into the other side. Scramble until just cooked.
5. Add the cauliflower rice, peas, and green onions to the pan. Stir everything together and cook for 5–7 minutes, stirring frequently, until the cauliflower is tender but not mushy.
6. Drizzle with soy sauce and sesame oil, stirring to combine. Taste and adjust seasoning with salt and pepper.
7. Serve hot, garnished with extra green onions if desired.

Servings and timing

This recipe makes about 4 servings and takes approximately 20 minutes to prepare (10 minutes prep, 10 minutes cooking).

Variations

• Protein boost: Add diced chicken, shrimp, tofu, or tempeh.
• Extra veggies: Stir in bell peppers, broccoli, zucchini, or mushrooms.
• Spicy version: Add chili flakes, Sriracha, or chopped fresh chili.
• Sauce swap: Try coconut aminos for a soy-free version or add a splash of hoisin for sweetness.
• Egg-free: Omit the egg or replace with scrambled tofu for a vegan version.

Storage/Reheating

Store leftovers in an airtight container in the refrigerator for up to 4 days.
To reheat, stir-fry in a pan over medium heat for 3–5 minutes or microwave for 1–2 minutes until heated through.
Freezing is not recommended as the texture of the cauliflower may become watery when thawed.

FAQs

Can I buy pre-riced cauliflower?

Yes, many grocery stores sell fresh or frozen cauliflower rice, which saves time and reduces cleanup.

Is cauliflower fried rice healthy?

Absolutely. It’s low in carbs and calories and full of fiber and nutrients from the vegetables.

Can I use frozen cauliflower rice?

Yes, but make sure to thaw and drain it well to avoid excess moisture in the pan.

What type of soy sauce should I use?

Use low-sodium soy sauce to control saltiness, or tamari for a gluten-free option.

Can I make this recipe vegan?

Yes, just omit the eggs or substitute them with scrambled tofu or your favorite egg alternative.

How do I prevent soggy cauliflower rice?

Cook it over high heat and don’t overcrowd the pan. Also, avoid adding too much liquid.

Can I serve this as a main dish?

Definitely. Add a protein like tofu, chicken, or shrimp to make it a complete meal.

What can I serve with cauliflower fried rice?

It pairs well with stir-fried veggies, grilled meats, dumplings, or Asian-inspired salads.

Can I add nuts or seeds?

Yes, toss in some chopped cashews or sesame seeds for added texture and flavor.

How long does cauliflower rice last in the fridge?

Cooked cauliflower rice can be stored in the refrigerator for up to 4 days in a sealed container.

Conclusion

Cauliflower Fried Rice is a flavorful, satisfying, and healthy alternative to traditional fried rice. With its quick prep, flexible ingredients, and light texture, it’s perfect for busy weeknights or nutritious meal prep. Whether you’re following a low-carb diet or simply want to eat more vegetables, this dish is sure to become a staple in your kitchen.

Cauliflower Fried Rice

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Cauliflower Fried Rice is a healthy, low-carb alternative to traditional fried rice, made with cauliflower rice, fresh vegetables, eggs, and flavorful seasonings for a quick and satisfying meal.

• Author: Laura
• Prep Time: 10 minutes
• Cook Time: 10 minutes
• Total Time: 20 minutes
• Yield: 4 servings
• Category: Main Dish
• Method: Stir-Frying
• Cuisine: Asian-Inspired
• Diet: Low Calorie

Ingredients

• 1 medium head cauliflower, grated or pulsed into rice-sized pieces (about 4 cups)
• 2 eggs, beaten
• 1/2 cup carrots, diced
• 1/2 cup peas (fresh or frozen)
• 1/4 cup green onions, chopped
• 2 cloves garlic, minced
• 2–3 tbsp soy sauce or tamari
• 1 tsp sesame oil
• Salt and pepper to taste
• 1 tbsp cooking oil (vegetable, avocado, or olive oil)

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Instructions

1. Grate the cauliflower using a box grater or pulse in a food processor until it resembles rice.
2. Heat a large skillet or wok over medium-high heat and add the cooking oil.
3. Sauté garlic and carrots for 2–3 minutes until slightly softened.
4. Push veggies to one side of the pan and pour in the beaten eggs. Scramble until just cooked.
5. Add cauliflower rice, peas, and green onions. Stir everything together and cook for 5–7 minutes until the cauliflower is tender but not mushy.
6. Drizzle with soy sauce and sesame oil. Stir to combine. Season with salt and pepper to taste.
7. Serve hot, garnished with extra green onions if desired.

Notes

• Add tofu, chicken, or shrimp for extra protein.
• Mix in other vegetables like bell peppers, mushrooms, or zucchini.
• Use coconut aminos for a soy-free version.
• Add Sriracha or chili flakes for heat.
• Replace eggs with scrambled tofu for a vegan option.

Nutrition

• Serving Size: 1 cup
• Calories: 140
• Sugar: 4g
• Sodium: 550mg
• Fat: 7g
• Saturated Fat: 1.5g
• Unsaturated Fat: 5g
• Trans Fat: 0g
• Carbohydrates: 10g
• Fiber: 3g
• Protein: 7g
• Cholesterol: 90mg