If you’ve ever found yourself craving the comforting flavors of takeout without the carb overload, this Cauliflower Fried Rice Recipe is about to become your new best friend. I absolutely love how this dish takes humble cauliflower and transforms it into a satisfying, healthy comfort food that’s packed with flavor and texture. And the best part? It’s quick enough for a weeknight dinner but impressive enough for guests. Stick with me here, and I’ll walk you through every step to make sure your cauliflower fried rice turns out perfect every time.
Why You’ll Love This Recipe
- Low-Carb and Healthy: Perfect if you want something tasty without the guilt.
- Quick & Easy to Make: From start to finish in about 30 minutes, ideal for busy nights.
- Customizable: You can switch up veggies and proteins to match your taste.
- Packed with Flavor: Thanks to sesame oil, soy sauce, and garlic—it really hits all the right notes.
Ingredients You’ll Need
The ingredients in this Cauliflower Fried Rice Recipe come together beautifully to create texture and layers of flavor. When shopping, pick a firm cauliflower head and fresh aromatics to make your dish pop. You’ll see how simple ingredients do big work here.
- Cauliflower: The star of the show—choose a fresh, firm head and make sure to dry it well to avoid sogginess.
- Sesame oil: Just a tablespoon adds that toasty, nutty flavor that makes this dish sing.
- Eggs: Using both whole egg and egg whites keeps it light but adds protein and moisture.
- Onion: Finely diced to provide sweetness and a little crunch when sautéed.
- Frozen peas and carrots: These add color and sweetness—no thawing needed, just toss them in.
- Garlic: Minced fresh garlic is a must for that classic fried rice aroma.
- Scallions: Use both the white parts for cooking and the green parts for garnish and freshness.
- Soy sauce (or tamari/coconut aminos): The salty umami essence—add to taste, but I like about 3 tablespoons.
Variations
One thing I love about this cauliflower fried rice recipe is how adaptable it is. I often swap out or add ingredients based on what I have on hand or preferences in the family. This is your kitchen, make it your own!
- Protein Boost: I sometimes add diced chicken, shrimp, or tofu for a heartier meal and it turns out great every time.
- Veggie Swap: Feel free to throw in bell peppers, broccoli, or mushrooms instead of peas and carrots for a different twist.
- Spicy Kick: Add a dash of chili flakes or sriracha if you like a bit of heat—it totally wakes up the dish.
- Gluten-Free or Paleo: Using tamari or coconut aminos instead of soy sauce means you can tailor it to your dietary needs without losing flavor.
How to Make Cauliflower Fried Rice Recipe
Step 1: Prep the Cauliflower “Rice”
Start by removing the core from your cauliflower and give it a good rinse. Dry is key here—any extra moisture can make your fried rice soggy, so I like to pat it dry with paper towels or let it air out after rinsing. Then, chop it into chunks and pulse half at a time in a food processor until it resembles the grainy texture of rice or couscous. Watch it closely and don’t overdo it, or you’ll end up with mush. I learned this the hard way the first time I tried this recipe—patience is your friend here!
Step 2: Cook the Eggs
In a small bowl, beat the whole egg and egg whites with a pinch of salt. Heat a large pan or wok over medium heat and lightly grease it with cooking spray. Pour in the egg mixture and cook, gently stirring or folding it until it’s mostly set but still tender. Remove and set aside—it’ll add a nice softness and extra protein that really balances the dish.
Step 3: Sauté the Veggies
Add the sesame oil to the pan and sauté the diced onion, white parts of scallions, frozen peas and carrots, and garlic for about 3 to 4 minutes, until the veggies soften and the garlic becomes fragrant. This step builds the foundation of your fried rice’s signature flavor. Keep an eye on the garlic so it doesn’t burn—it cooks quickly!
Step 4: Add the Cauliflower and Soy Sauce
Turn the heat to medium-high, then toss the cauliflower rice into the pan with your veggies. Pour in the soy sauce and stir everything together. Cover and cook for about 5 to 6 minutes, stirring frequently. You want the cauliflower to get a little crispy on the outside but still tender inside—that contrast in texture is what makes this dish so satisfying.
Step 5: Finish with Eggs and Scallion Greens
Return the cooked eggs to the pan and mix them into the cauliflower rice. Then fold in the green parts of the scallions for a fresh burst of flavor. Remove from heat and you’re ready to serve your homemade cauliflower fried rice!
Pro Tips for Making Cauliflower Fried Rice Recipe
- Dry Cauliflower Thoroughly: Moisture is the enemy of crispy fried rice, so dry your cauliflower florets really well after rinsing.
- Pulse in Batches: Process half the cauliflower at a time for a better texture and to avoid mush.
- High Heat for Texture: Raising the heat when adding the cauliflower helps it get slightly crispy on the outside, mimicking real fried rice.
- Don’t Overcook the Eggs: Cook your eggs gently so they stay soft and don’t become rubbery when mixed back in.
How to Serve Cauliflower Fried Rice Recipe
Garnishes
I love topping this cauliflower fried rice with extra chopped scallions and a sprinkle of toasted sesame seeds—they add a crunchy texture and fresh flavor burst that rounds out the dish. For a little heat, drizzle some sriracha or a squirt of fresh lime juice to brighten it up.
Side Dishes
This cauliflower fried rice goes beautifully alongside grilled chicken, pan-seared shrimp, or even a crispy tofu stir-fry. If you’re in the mood for something lighter, a simple cucumber salad with a tangy dressing pairs perfectly too.
Creative Ways to Present
For a fun dinner party twist, I sometimes serve this inside hollowed-out bell peppers or lettuce cups. It makes for a colorful, hand-held meal that’s both impressive and easy to eat. It’s always a conversation starter and the perfect way to showcase this dish.
Make Ahead and Storage
Storing Leftovers
Once your cauliflower fried rice cools, transfer leftovers to an airtight container and store them in the fridge. I find it stays fresh for up to 3 days, making a super convenient lunch or dinner option during busy weeks.
Freezing
Freezing this recipe can be a bit tricky since cauliflower sometimes loses its texture after thawing. But if you’re in a pinch, freeze in portioned containers, and thaw in the fridge overnight before reheating. Just note it will be best eaten within a month for optimal flavor and texture.
Reheating
The best way I’ve found to reheat cauliflower fried rice is on the stovetop in a non-stick pan or wok over medium heat. This helps revive that slight crispiness. Avoid microwaving if you can, as it tends to make the rice mushy and watery.
FAQs
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Can I make this Cauliflower Fried Rice Recipe vegan?
Absolutely! To make this vegan, simply skip the eggs or use a plant-based egg substitute like scrambled tofu. You can also use tamari or coconut aminos as your soy sauce alternative to keep it vegan and gluten-free.
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How do I prevent the cauliflower from getting mushy?
The key is drying your cauliflower well after washing and pulsing it only until rice-sized—you want to avoid over-processing. Also, cooking over medium-high heat and not overcrowding the pan helps the cauliflower stay a bit crispy and avoids sogginess.
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Can I prepare the cauliflower rice in advance?
Yes, you can prep the cauliflower rice a day ahead and store it in the fridge. Just keep it covered and dry. When you’re ready to cook, stir-fry it straight from the fridge for best texture.
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What can I substitute for soy sauce?
If you need a gluten-free or paleo alternative, tamari or coconut aminos work great and still give you that savory, umami flavor essential for this cauliflower fried rice recipe.
Final Thoughts
Honestly, this Cauliflower Fried Rice Recipe has become a staple in my kitchen—I love how satisfying it feels without the heaviness of traditional fried rice. It’s the perfect dish when you want to eat clean but still crave those bold flavors. Give it a try, tweak it your way, and I promise you’ll find yourself coming back to it time and time again. Cooking this together feels like sharing a little healthy comfort food secret with a good friend—so go ahead, make it yours, and enjoy every delicious bite!
Print
Cauliflower Fried Rice Recipe
- Prep Time: 20 min
- Cook Time: 10 min
- Total Time: 30 min
- Yield: 4 servings
- Category: Side Dish
- Method: Stovetop
- Cuisine: Asian
- Diet: Low Calorie
Description
A healthy and low-carb twist on traditional fried rice, using cauliflower as a rice substitute. This cauliflower fried rice is quick to prepare, packed with vegetables, and flavored with soy sauce and sesame oil for an authentic Asian taste. Perfect as a side dish or a light main course.
Ingredients
Vegetables
- 1 medium head (about 24 oz) cauliflower, rinsed
- 1/2 small onion, diced fine
- 1/2 cup frozen peas and carrots
- 2 garlic cloves, minced
- 5 scallions, diced (whites and greens separated)
Other
- 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: Remove the core of the cauliflower and let it dry completely. Coarsely chop it into florets. Place half of the florets into a food processor and pulse until the cauliflower has the texture of rice or couscous. Avoid over-processing to prevent a mushy texture. Set aside and repeat with remaining florets.
- Beat Eggs: In a small bowl, combine the large egg and egg whites. Beat them with a fork and season with a pinch of salt.
- Cook Eggs: Heat a large sauté pan or wok over medium heat and spray with cooking oil. Add the beaten eggs and cook, stirring a few times until set but still tender. Remove from pan and set aside.
- Sauté Vegetables: Add sesame oil to the pan and sauté the diced onion, scallion whites, peas, carrots, and minced garlic for about 3 to 4 minutes until softened.
- Add Cauliflower Rice: Raise the heat to medium-high and add the cauliflower rice along with the soy sauce. Mix everything well, cover the pan, and cook for about 5 to 6 minutes, stirring frequently. The cauliflower should become slightly crispy on the outside but tender inside.
- Combine with Eggs: Add the cooked eggs back into the pan, mix in the scallion greens, then remove from heat and stir to combine all ingredients evenly.
Notes
- This cauliflower fried rice is a great low-carb alternative to traditional fried rice, satisfying Chinese takeout cravings without the carbs.
- You can adjust soy sauce amount to taste; tamari or coconut aminos are good options for dietary preferences.
- Be careful not to over-process the cauliflower to keep the right texture.
- Ensure the cauliflower is dry before processing to avoid sogginess.
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: 2.5 g
- Trans Fat: 0 g
- Carbohydrates: 14 g
- Fiber: 6 g
- Protein: 9 g
- Cholesterol: 47 mg
