Cauliflower fried rice is fast, flavorful, and incredibly versatile. It’s perfect for those looking to eat lighter, lower their carb intake, or simply sneak more vegetables into their meals. Plus, it comes together in one pan in under 30 minutes, making it ideal for busy weeknights. You can enjoy it as a side dish or add your favorite protein to turn it into a complete meal.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
Cauliflower head (or pre-riced cauliflower)
Eggs
Carrots, diced
Peas (fresh or frozen)
Onion, chopped
Garlic, minced
Soy sauce or tamari
Sesame oil
Green onions, sliced
Cooking oil (such as vegetable or avocado oil)
Salt and pepper
Directions
If using a whole cauliflower, cut it into florets and pulse in a food processor until it resembles rice. Set aside.
Heat a large skillet or wok over medium-high heat and add a bit of oil.
Add chopped onions, garlic, and carrots. Sauté for 3–4 minutes until softened.
Push the vegetables to one side of the pan and scramble the eggs on the other side. Stir to combine.
Add the cauliflower rice to the pan along with peas. Cook for 5–7 minutes, stirring frequently.
Drizzle in soy sauce and sesame oil, and season with salt and pepper to taste.
Cook for another 2–3 minutes until everything is heated through.
Garnish with chopped green onions before serving.
Servings and timing
This recipe serves 4 people. Prep time: 10 minutes Cook time: 15 minutes Total time: 25 minutes
Variations
Add diced cooked chicken, shrimp, or tofu for extra protein.
Use tamari or coconut aminos for a gluten-free or soy-free option.
Include bell peppers, mushrooms, or zucchini for more veggie variety.
Spice it up with a bit of sriracha or chili flakes.
Swap peas for edamame for a unique twist.
Storage/Reheating
Store leftover cauliflower fried rice in an airtight container in the refrigerator for up to 4 days. To reheat, warm it in a skillet over medium heat or microwave in 30-second intervals, stirring between each. Freezing is not recommended, as the texture of the cauliflower may become watery upon thawing.
FAQs
Is cauliflower rice supposed to be soft or crunchy?
Cauliflower rice should be tender with a slight bite—soft but not mushy. Avoid overcooking for the best texture.
Can I use frozen riced cauliflower?
Yes, frozen riced cauliflower works well. Just make sure to thaw and drain any excess moisture before cooking.
Is this dish low-carb?
Yes, cauliflower fried rice is a low-carb alternative to traditional rice dishes, making it keto- and paleo-friendly.
What protein goes well with cauliflower fried rice?
Chicken, shrimp, tofu, or scrambled eggs are all great protein choices to make this dish more filling.
How do I prevent the cauliflower from getting soggy?
Avoid overcrowding the pan and cook over medium-high heat so excess moisture can evaporate quickly.
Can I make it vegan?
Absolutely. Just skip the eggs or replace them with a vegan egg substitute or extra veggies.
How fine should I rice the cauliflower?
Pulse the cauliflower until it resembles small grains of rice. Be careful not to over-process or it will turn mushy.
What kind of soy sauce should I use?
You can use light soy sauce for a milder taste or dark soy sauce for a richer color and deeper flavor.
Can I make this ahead of time?
Yes, you can make it a day in advance and reheat when ready to eat. It holds up well in the fridge.
Is sesame oil necessary?
Sesame oil adds a classic fried rice flavor, but you can skip it or replace it with another oil if needed.
Conclusion
Cauliflower fried rice is a fast, flavorful, and healthy dish that brings all the taste of traditional fried rice without the carbs. Whether you’re following a specific diet or just looking to eat more veggies, this recipe is sure to become a staple in your kitchen. It’s easy to prepare, endlessly customizable, and perfect for both quick dinners and meal prep.
Cauliflower fried rice is a healthy, low-carb alternative to traditional fried rice, made with finely chopped cauliflower and packed with vegetables, eggs, and savory seasonings. It’s quick, customizable, and full of flavor.
Author:Catherine
Prep Time:10 minutes
Cook Time:15 minutes
Total Time:25 minutes
Yield:4 servings
Category:Main Dish
Method:Stir-Fry
Cuisine:Asian-Inspired
Diet:Gluten Free
Ingredients
1 medium head cauliflower (or 4 cups pre-riced cauliflower)
2 eggs
1 cup carrots, diced
1 cup peas (fresh or frozen)
1 small onion, chopped
2 cloves garlic, minced
2–3 tablespoons soy sauce or tamari
1 teaspoon sesame oil
2 green onions, sliced
2 tablespoons cooking oil (vegetable or avocado oil)
Salt and pepper to taste
Instructions
If using a whole cauliflower, cut into florets and pulse in a food processor until it resembles rice. Set aside.
Heat a large skillet or wok over medium-high heat and add cooking oil.
Add chopped onions, garlic, and carrots. Sauté for 3–4 minutes until softened.
Push vegetables to one side of the pan and scramble the eggs on the other side until fully cooked. Stir everything together.
Add cauliflower rice and peas. Cook for 5–7 minutes, stirring frequently until cauliflower is tender.
Drizzle in soy sauce and sesame oil. Season with salt and pepper to taste.
Cook for another 2–3 minutes until everything is heated through.
Garnish with chopped green onions and serve warm.
Notes
Add cooked chicken, shrimp, or tofu for extra protein.Use tamari or coconut aminos for a gluten-free or soy-free version.Include extra vegetables like bell peppers or mushrooms for variety.Spice it up with sriracha or chili flakes.Swap peas with edamame for a unique twist.
