If you’re looking for a delicious, healthy alternative to your favorite takeout, you’re going to adore this Cauliflower Fried Rice Recipe. It’s one of those dishes that feels indulgent but is actually packed with veggies and protein, and the best part? It comes together super fast. When I first tried swapping regular rice for cauliflower, I was skeptical — but this recipe blew me away with its crispy texture and rich flavor. Trust me, once you make this at home, you might never order fried rice again!
Why You’ll Love This Recipe
- Healthy and Low-Carb: Cauliflower swaps in seamlessly for rice, making this dish light but still satisfying.
- Quick and Easy: You can whip it up in just 30 minutes — perfect for busy weeknights.
- Flavorful Comfort Food: The soy sauce, sesame oil, and garlic combo creates that classic fried rice taste you crave.
- Versatile and Customizable: You can easily add proteins or swap veggies to match your preferences.
Ingredients You’ll Need
Each ingredient in this Cauliflower Fried Rice Recipe plays a role in building that perfect balance of textures and flavors — from the nutty sesame oil to the freshness of scallions. When you grab your cauliflower, aim for a firm head without any brown spots for the best texture.
- Cauliflower: This is the star ingredient—choose a medium head that’s firm and dense for the best “rice” texture.
- Sesame Oil: Adds a toasty depth that mimics traditional fried rice flavor; don’t skip it!
- Egg Whites & Large Egg: Provides protein and adds that lovely scrambled egg element we all love in fried rice.
- Salt: Just a pinch to season the eggs and balance the flavors.
- Cooking Spray: Helps keep the pan non-stick without adding extra oil.
- Onion: I like mine finely diced so it cooks evenly and blends naturally into the dish.
- Frozen Peas and Carrots: The classic combo for color, sweetness, and veggie-nutrition.
- Garlic: Fresh minced garlic amps up the savory notes—use fresh, not powdered.
- Scallions: Whites for cooking, greens for topping; they bring that fresh, bright flavor throughout.
- Soy Sauce (or Tamari/Coconut Aminos): This is your umami powerhouse — adjust to taste, and swap for gluten-free or paleo versions if needed.
Variations
I love how flexible this cauliflower fried rice is — you can totally make it your own with simple swaps. Here are a few ways I like to mix things up depending on what I have on hand or my mood.
- Add Protein: Sometimes I toss in diced chicken, shrimp, or tofu to turn this into a heartier meal that keeps my family full for hours.
- Spicy Kick: If you like things hot, stir in some chili garlic sauce or a dash of crushed red pepper to spice things up.
- Veggie Boost: Swap peas and carrots for broccoli florets, bell peppers, or snap peas for more variety and crunch.
- Make it Paleo/Whole30: Just swap the soy sauce for coconut aminos, and you’re good to go.
How to Make Cauliflower Fried Rice Recipe
Step 1: Prepare Your Cauliflower “Rice”
Start by removing the core of your cauliflower and drying it completely—this is a crucial step to avoid soggy rice. Then chop it into florets, pulse half in a food processor just a few times until it’s about rice or couscous-sized. Don’t overdo the pulsing or you’ll end up with mush. Set these aside and repeat with the rest. This part always makes me feel like a kitchen ninja—so satisfying!
Step 2: Scramble the Eggs
In a small bowl, beat together the egg and egg whites with a pinch of salt. Spray a large skillet or wok with cooking spray and heat it over medium. Pour in the eggs and stir gently, cooking until just set but still soft. Remove and set aside—you’ll mix them back in later for that classic fried rice texture.
Step 3: Sauté Your Veggies
Next, add the sesame oil to your pan. Toss in the diced onions, scallion whites, frozen peas and carrots, plus the minced garlic. Cook over medium heat for about 3 to 4 minutes until everything is tender and fragrant. This is where the base flavor builds, so take your time here.
Step 4: Cook the Cauliflower Rice
Turn the heat up to medium-high and add the cauliflower rice along with the soy sauce. Stir well, then cover the pan and let it cook for 5 to 6 minutes. Stir every so often so it cooks evenly and develops a slight crisp while staying tender inside. This is the magical part where your cauliflower takes on that perfect fried rice texture.
Step 5: Finish and Serve
Finally, stir the scrambled eggs back in along with the green parts of your scallions. Give everything a good mix, then remove from heat. Taste for seasoning—sometimes I add a splash more soy sauce here if needed. Serve it up and get ready for compliments!
Pro Tips for Making Cauliflower Fried Rice Recipe
- Dry Cauliflower Thoroughly: I learned the hard way that excess moisture makes the dish soggy—pat it dry with paper towels before pulsing.
- Pulse, Don’t Puree: It’s tempting to blitz the cauliflower longer but keep the grains distinct for the best texture.
- Cook Over High Heat: This helps the cauliflower get those lovely slightly crispy edges we all crave in fried rice.
- Add Eggs Last: Mixing the scrambled eggs in at the end keeps their delicate texture intact—if you add them too early, they can overcook.
How to Serve Cauliflower Fried Rice Recipe
Garnishes
I usually finish this dish with a scattering of sliced green scallions and a sprinkle of toasted sesame seeds. Sometimes I add a drizzle of sriracha or a few drops of toasted chili oil for extra flair — it really wakes up the flavors. Fresh cilantro or chopped peanuts can also add a fresh pop if that’s your thing.
Side Dishes
This cauliflower fried rice pairs beautifully with grilled or pan-seared protein like teriyaki chicken, shrimp, or baked tofu. On casual nights, I love serving it with simple steamed dumplings or egg rolls for a full, satisfying Asian-inspired meal.
Creative Ways to Present
For dinner parties, I’ve served this fried rice in individual mini pineapple bowls — it looks festive and adds a subtle sweetness. Another fun way is to scoop it into lettuce wraps topped with extra scallions and a squeeze of lime for a fresh handheld treat. It always gets great reactions!
Make Ahead and Storage
Storing Leftovers
I keep leftover cauliflower fried rice in airtight containers in the fridge, where it stays fresh for up to 3 days. I’ve noticed it’s best eaten within this window because the texture can soften over time. Just reheat thoroughly before serving.
Freezing
While I prefer fresh, I have frozen this recipe with decent results. Freeze in portion-sized containers, and when you thaw and reheat, it’s helpful to reintroduce a little sesame oil to perk up the flavor and texture.
Reheating
To reheat, I like using a skillet over medium heat to gently sizzle the fried rice, which revives that slight crispiness. Microwaving works too, but you lose some texture. Adding a splash of soy sauce or sesame oil while reheating brings back the fresh flavors.
FAQs
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Can I use pre-riced cauliflower instead of fresh?
Absolutely! Pre-riced cauliflower can save you time, but make sure to dry it well to avoid sogginess. I prefer fresh when I have time because it holds texture better, but the pre-riced version works great in a pinch.
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Is this recipe gluten-free?
Yes, it can be. Just swap the soy sauce for gluten-free tamari or coconut aminos, and ensure your other ingredients don’t contain gluten. The rest of the recipe is naturally gluten-free.
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How do I prevent cauliflower fried rice from being watery?
Drying your cauliflower thoroughly after washing and making sure to sauté it over medium-high heat are key. Avoid overcooking and stirring too frequently so moisture can evaporate and you get a nice slight crisp.
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Can I make this recipe vegan?
Yes! Simply omit the eggs or replace them with crumbled firm tofu or scrambled chickpea flour “eggs.” Adjust cooking times accordingly to avoid overcooking your substitute.
Final Thoughts
This cauliflower fried rice recipe holds a special place in my weeknight rotation because it’s fast, healthy, and so flavorful. I absolutely love how it sneaks in veggies with that comforting fried rice vibe that everyone in my family goes crazy for. If you’re looking to cut down carbs without losing taste or fun, give this a try — I promise you’ll be surprised at how addictive and satisfying it is. Happy cooking!
Print
Cauliflower Fried Rice Recipe
- Prep Time: 20 minutes
- Cook Time: 10 minutes
- Total Time: 30 minutes
- Yield: 4 servings
- Category: Side Dish
- Method: Stovetop
- Cuisine: Chinese-inspired
- Diet: Low Carb
Description
This cauliflower fried rice is a healthy, low-carb alternative to traditional fried rice that delivers all the flavors of your favorite take-out dish. Made with finely chopped cauliflower, fresh vegetables, eggs, and savory soy sauce, it’s a quick and easy recipe perfect for a nutritious weeknight meal or a delicious side dish.
Ingredients
Vegetables
- 1 medium head (about 24 oz) cauliflower, rinsed
- 1/2 small onion, diced fine
- 1/2 cup frozen peas and carrots
- 5 scallions, diced (whites and greens separated)
- 2 garlic cloves, minced
Other Ingredients
- 1 tbsp sesame oil
- 2 egg whites
- 1 large egg
- Pinch of salt
- Cooking spray
- 3 tbsp soy sauce (or more to taste; Tamari for Gluten Free, Coconut Aminos for Paleo/Whole30)
Instructions
- Prepare Cauliflower Rice: Remove the core of the cauliflower and ensure it is completely dry. Coarsely chop into florets. Divide into two batches and pulse each batch in a food processor until the cauliflower reaches the texture of rice or couscous—be careful not to over-process to avoid mushiness. Set aside.
- Make the Eggs: In a small bowl, combine the egg and egg whites. Beat with a fork and season with a pinch of salt.
- Cook the Eggs: Heat a large sauté pan or wok over medium heat and spray with cooking oil. Add the beaten eggs and cook, stirring occasionally until set. Remove eggs from the pan and set aside.
- Sauté the Vegetables: In the same pan, add sesame oil and sauté the diced onions, scallion whites, peas, carrots, and minced garlic for 3 to 4 minutes until softened.
- Cook the Cauliflower Rice: Increase heat to medium-high. Add the cauliflower rice and soy sauce to the pan. Stir to combine, cover, and cook for 5 to 6 minutes, stirring frequently. The cauliflower should become slightly crispy on the outside but tender inside.
- Combine and Finish: Add the cooked eggs back into the pan and mix in the scallion greens. Remove from heat and serve hot.
Notes
- Cauliflower “Fried Rice” is a delicious low-carb alternative to traditional fried rice and perfect when craving Chinese take-out flavors.
- To accommodate dietary preferences, use Tamari sauce for a gluten-free version or coconut aminos for Paleo or Whole30 diets.
- Make sure the cauliflower is well dried before pulsing to prevent sogginess in the fried rice.
- Feel free to add other vegetables or protein like chicken or shrimp for a heartier meal.
Nutrition
- Serving Size: 1 1/3 cup
- Calories: 108 kcal
- Sugar: 1 g
- Sodium: 868 mg
- Fat: 3 g
- Saturated Fat: 0.5 g
- Unsaturated Fat: 2.3 g
- Trans Fat: 0 g
- Carbohydrates: 14 g
- Fiber: 6 g
- Protein: 9 g
- Cholesterol: 47 mg
