Why You’ll Love This Recipe
- Low-carb and keto-friendly
- Packed with vegetables
- Quick and easy to make
- Great for meal prep
- Ready in under 30 minutes
- Customizable with your favorite ingredients
- A healthier alternative to traditional fried rice
- Family-friendly and satisfying
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
For the Fried Rice
- 1 large head cauliflower, grated or processed into rice-sized pieces
- 1 tablespoon sesame oil or vegetable oil
- 2 large eggs, lightly beaten
- 1 cup frozen peas and carrots
- ½ cup diced onion
- 3 green onions, sliced
- 3 cloves garlic, minced
For the Sauce
- 3 tablespoons low-sodium soy sauce or tamari
- 1 teaspoon sesame oil
- ¼ teaspoon black pepper
Optional Add-Ins
- Cooked chicken
- Shrimp
- Tofu
- Edamame
- Bell peppers
Directions
- Remove the leaves and core from the cauliflower.
- Cut the cauliflower into florets and pulse in a food processor until it resembles rice.
- Heat 1 tablespoon of oil in a large skillet or wok over medium-high heat.
- Add the beaten eggs and scramble until just cooked.
- Transfer the eggs to a plate and set aside.
- Add the onion and peas and carrots to the skillet.
- Cook for 3–4 minutes until the vegetables begin to soften.
- Stir in the garlic and cook for 30 seconds until fragrant.
- Add the cauliflower rice and cook for 5–7 minutes, stirring frequently.
- In a small bowl, combine the soy sauce, sesame oil, and black pepper.
- Pour the sauce over the cauliflower mixture and stir well.
- Return the scrambled eggs to the skillet.
- Add the green onions and any optional protein or vegetables.
- Cook for 1–2 additional minutes until everything is heated through.
- Serve immediately.
Servings and Timing
- Servings: 4
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
Variations
- Chicken Cauliflower Fried Rice: Add diced cooked chicken.
- Shrimp Fried Rice: Stir in sautéed shrimp.
- Vegetarian Version: Omit the meat and add extra vegetables.
- Vegan Fried Rice: Skip the eggs and use tofu instead.
- Spicy Fried Rice: Add chili garlic sauce or red pepper flakes.
- Pineapple Fried Rice: Stir in diced pineapple for a sweet-savory twist.
- Extra Vegetable Fried Rice: Add broccoli, mushrooms, bell peppers, or snap peas.
Storage/Reheating
Storage
Store leftovers in an airtight container in the refrigerator for up to 4 days.
Freezing
Freeze cooled portions in freezer-safe containers for up to 2 months.
Reheating
Reheat in a skillet over medium heat until warmed through, or microwave individual portions for 1–2 minutes.
FAQs
What is cauliflower rice?
Cauliflower rice is cauliflower that has been finely chopped or processed until it resembles grains of rice.
Does cauliflower fried rice taste like regular fried rice?
It has a similar flavor profile, though the texture is lighter than traditional rice.
Can I use frozen cauliflower rice?
Yes. Frozen cauliflower rice is convenient and works very well.
How do I keep cauliflower rice from becoming mushy?
Avoid overcooking and cook over medium-high heat to allow excess moisture to evaporate.
Is this recipe keto-friendly?
Yes. Cauliflower rice is naturally low in carbohydrates and suitable for many keto meal plans.
Can I add protein?
Absolutely. Chicken, shrimp, beef, tofu, and edamame are all excellent additions.
Can I make it vegetarian?
Yes. Simply omit any meat and use your favorite vegetables.
What vegetables work best?
Peas, carrots, bell peppers, broccoli, mushrooms, and snap peas are all great options.
Can I meal prep cauliflower fried rice?
Yes. It stores and reheats well, making it ideal for meal prep.
What should I serve with cauliflower fried rice?
It pairs well with stir-fries, grilled meats, seafood, tofu dishes, or Asian-inspired sauces.
Conclusion
Cauliflower Fried Rice is a flavorful, healthy alternative to traditional fried rice that doesn’t compromise on taste. Packed with vegetables, simple seasonings, and plenty of customization options, this quick and easy recipe is perfect for busy weeknights, meal prep, or anyone looking for a lighter take on a classic favorite. Once you try it, you’ll see why it’s become a staple in so many healthy kitchens.
PrintCauliflower Fried Rice
Cauliflower Fried Rice is a healthy, low-carb alternative to traditional fried rice made with cauliflower rice, vegetables, eggs, and savory seasonings. Quick, flavorful, and versatile, it’s perfect as a light main course or nutritious side dish.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Yield: 4 servings
- Category: Main Course
- Method: Stir-Fry
- Cuisine: Asian-Inspired
- Diet: Low Calorie
Ingredients
- 1 large head cauliflower, grated or processed into rice-sized pieces
- 1 tablespoon sesame oil or vegetable oil
- 2 large eggs, lightly beaten
- 1 cup frozen peas and carrots
- 1/2 cup diced onion
- 3 green onions, sliced
- 3 cloves garlic, minced
- 3 tablespoons low-sodium soy sauce or tamari
- 1 teaspoon sesame oil
- 1/4 teaspoon black pepper
- Cooked chicken (optional)
- Shrimp (optional)
- Tofu (optional)
- Edamame (optional)
- Bell peppers (optional)
Instructions
- Remove the leaves and core from the cauliflower.
- Cut the cauliflower into florets and pulse in a food processor until it resembles rice.
- Heat 1 tablespoon of oil in a large skillet or wok over medium-high heat.
- Add the beaten eggs and scramble until just cooked.
- Transfer the eggs to a plate and set aside.
- Add the onion and peas and carrots to the skillet.
- Cook for 3–4 minutes until the vegetables begin to soften.
- Stir in the garlic and cook for 30 seconds until fragrant.
- Add the cauliflower rice and cook for 5–7 minutes, stirring frequently.
- In a small bowl, combine the soy sauce, sesame oil, and black pepper.
- Pour the sauce over the cauliflower mixture and stir well.
- Return the scrambled eggs to the skillet.
- Add the green onions and any optional protein or vegetables.
- Cook for 1–2 additional minutes until everything is heated through.
- Serve immediately.
Notes
- Frozen cauliflower rice can be used for convenience.
- Avoid overcooking the cauliflower rice to prevent a mushy texture.
- Add chicken, shrimp, tofu, or edamame for extra protein.
- For a spicier version, add chili garlic sauce or red pepper flakes.
- Store leftovers in the refrigerator for up to 4 days.
Nutrition
- Serving Size: 1 serving
- Calories: 180 kcal
- Sugar: 5 g
- Sodium: 540 mg
- Fat: 9 g
- Saturated Fat: 2 g
- Unsaturated Fat: 6 g
- Trans Fat: 0 g
- Carbohydrates: 13 g
- Fiber: 4 g
- Protein: 9 g
- Cholesterol: 95 mg
