Cauliflower Fried Rice Recipe

This Cauliflower Fried Rice is a healthy, low-carb twist on the classic takeout favorite. Packed with vegetables, scrambled eggs, and savory seasonings, this dish is just as satisfying as traditional fried rice but lighter and perfect for those following keto, paleo, or gluten-free diets. Quick to make and loaded with flavor, it’s ideal for a weeknight dinner or meal prep.

Why You’ll Love This Recipe

• Low-carb and keto-friendly – A healthy alternative to regular fried rice.
• Quick and easy – Ready in just 20 minutes with simple ingredients.
• Packed with veggies – A nutrient-dense meal full of fiber and vitamins.
• Customizable – Add your favorite proteins like chicken, shrimp, or tofu.
• Meal prep-friendly – Stores well for easy lunches or dinners throughout the week.

Ingredients

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

• Cauliflower rice (store-bought or homemade from fresh cauliflower)
• Eggs (lightly beaten)
• Mixed vegetables (carrots, peas, and corn)
• Onion (finely diced)
• Garlic cloves (minced)
• Soy sauce or tamari (for gluten-free)
• Sesame oil
• Olive oil (or any neutral oil for cooking)
• Green onions (sliced, for garnish)
• Salt and pepper (to taste)
• Optional: cooked chicken, shrimp, tofu, or pork for added protein

Directions

1. Prepare the cauliflower rice:
   • If using fresh cauliflower, pulse florets in a food processor until they resemble rice-sized grains. Skip this step if using pre-riced cauliflower.
2. Cook the eggs:
   • In a large skillet or wok, heat 1 teaspoon of sesame oil over medium heat.
   • Add the beaten eggs and scramble until fully cooked. Remove from the pan and set aside.
3. Sauté the vegetables:
   • Add olive oil to the same pan and cook the onion and garlic for 1–2 minutes until fragrant.
   • Add the mixed vegetables and cook until tender, about 3–4 minutes.
4. Cook the cauliflower rice:
   • Stir in the cauliflower rice and cook for 5–7 minutes, stirring occasionally until tender but not mushy.
5. Combine and season:
   • Add the scrambled eggs back to the pan and stir to combine.
   • Pour in the soy sauce and remaining sesame oil, mixing well.
   • Season with salt and pepper to taste.
6. Garnish and serve:
   • Sprinkle with green onions and serve immediately as a side dish or a complete meal.

Servings and Timing

• Servings: 4 servings
• Prep Time: 10 minutes
• Cook Time: 10 minutes
• Total Time: 20 minutes

Variations

• Chicken Cauliflower Fried Rice: Add cooked, diced chicken breast for a protein boost.
• Spicy Fried Rice: Add sriracha or red pepper flakes for a kick of heat.
• Pineapple Fried Rice: Stir in diced pineapple for a sweet and savory combination.
• Shrimp Cauliflower Fried Rice: Add cooked shrimp for a seafood version.
• Vegan Option: Skip the eggs and use tofu for added protein.

Storage/Reheating

• Storage: Store leftovers in an airtight container in the refrigerator for up to 4 days.
• Freezing: Freeze in a freezer-safe container for up to 1 month. Thaw in the refrigerator overnight before reheating.
• Reheating: Warm in a skillet over medium heat or microwave for 1–2 minutes until heated through.

FAQs

Can I use frozen cauliflower rice?

Yes, just thaw and drain any excess moisture before cooking to prevent sogginess.

How do I keep cauliflower rice from getting soggy?

Cook it over medium-high heat and avoid covering the pan to let the moisture evaporate.

Is cauliflower fried rice keto-friendly?

Yes, this recipe is naturally low in carbs and perfect for keto and low-carb diets.

Can I make this recipe without eggs?

Yes, simply omit the eggs or replace them with scrambled tofu for a vegan version.

What vegetables work best in this dish?

Carrots, peas, bell peppers, corn, and broccoli all work well, but feel free to use any vegetables you have on hand.

Can I use coconut aminos instead of soy sauce?

Yes, coconut aminos are a great gluten-free and soy-free alternative with a slightly sweeter flavor.

How do I make this dish spicier?

Add a dash of sriracha, chili garlic sauce, or red pepper flakes for some heat.

What protein goes well with cauliflower fried rice?

Chicken, shrimp, beef, tofu, or even pork make great additions for a more filling meal.

Can I prepare cauliflower rice in advance?

Yes, you can rice fresh cauliflower and store it in the refrigerator for up to 3 days or freeze it for later use.

Does cauliflower fried rice taste like regular fried rice?

While the texture is slightly different, the flavors are very similar—especially with the right seasonings and add-ins!

Conclusion

This Cauliflower Fried Rice is a quick, healthy, and flavorful alternative to traditional fried rice. Packed with vegetables, protein, and savory seasonings, it’s a low-carb dish that’s perfect for any meal. Whether you’re meal prepping for the week or looking for a light and easy dinner, this versatile recipe will become a go-to favorite!

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