Cauliflower Fried Rice is the perfect, low-carb alternative when you’re craving this starchy, Asian dish. Quickly rice cauliflower, then sauté it with egg, vegetables, and seasonings for an easy and healthy stir-fry. Keep this recipe vegetarian, or throw in some chicken, shrimp, or beef for a filling meal on busy weeknights.

Healthy and easy cauliflower fried rice is a one-pan meal.

Fried rice is one of my weeknight go-tos. I always seem to have everything I need on hand.

And while it does have SOME veggies, it’s not exactly the healthiest thing to eat on the reg.

Lately, I’ve rediscovered my love for all things cauliflower rice, and it all started with this Cauliflower Fried Rice recipe.

I was a bit hesitant when I first converted my Shrimp Fried Rice and Chicken Fried Rice recipes into a low-carb, nutrition-packed version.

But after that first bite, it was over! The cauliflower version had JUST as much flavor as the authentic recipe, but with way less calories and carbs and a much bigger nutritious punch.

While it is so simple to make your own, you can easily use frozen riced cauliflower to save some time! This healthy, vegetarian dish will be making a regular appearance on your menu.

Riced cauliflower, eggs, vegetables, oils, and seasonings are the ingredients for cauliflower fried rice.

Ingredients

To make this Cauliflower Fried Rice recipe you need:

  • Cauliflower. Look for a head of cauliflower that weighs about 1.5 pounds, this will yield roughly 5 to 6 cups of cauliflower rice. Learn How to Make Cauliflower Rice yourself, or you can buy a frozen package. If you opt for store-bought, be sure to thoroughly thaw and drain them before using to avoid a soggy mess.
  • Soy sauce. Regular soy sauce works great, or you can go with low-sodium, Tamari, coconut aminos, or another gluten-free option, as well.
  • Vegetables. You will sauté onions and bell peppers to add extra flavor.
  • Mixed Vegetables. A frozen bag of peas and carrots is perfect. If you can’t find this blend, go for one with corn, as well.
  • Garlic. Minced garlic gloves add so much to this recipe, but you can sub ¼ teaspoon garlic powder, if needed.
  • Ginger paste. You can find this in the produce section and it’s so simple to use!
  • Rice Vinegar. While you can sub apple cider or white wine vinegar, the outcome won’t be the same.
  • Sesame oil. This rich and savory sauce is a must for that authentic, fried rice flavor.

How to Make Cauliflower Fried Rice

The basic steps for making cauliflower fried rice are simple to follow:

Scramble the Eggs

Heat a large wok or skillet with oil over medium heat.

Crack the eggs into a small bowl, ensuring no shells fall in. Whisk the liquid, then carefully pour the eggs into the hot pan. Cook for 2 minutes, stirring occasionally.

Scoop the eggs into a clean bowl and wipe out the skillet with a paper towel.

Saute the Veggies

Add more oil to the same pan over medium heat, and toss in the diced onion and bell peppers.

Sauté the veggies for 3 to 4 minutes or until they are tender. Then, add in the minced garlic and ginger paste.

Cook for another 30 seconds, until fragrant.

Mix in the Cauliflower Rice

Carefully mix in the riced cauliflower, soy sauce, vinegar, sesame oil, and salt.

Increase the heat to medium-high, and cook for 6 to 8 minutes, making sure you stir regularly.

Add in the thawed peas and carrots, and return the scrambled eggs to the pan in the last couple of minutes.

Stir everything well.

Serve it Up

When everything is heated through and mixed, you’re ready to dish it up!

This cauliflower fried rice recipe is perfect with a sprinkle of chopped green onions and a drizzle of sriracha sauce. Or, add in your favorite protein for a complete meal.

Enjoy!

A skillet full of cauliflower fried rice is healthy and easy to make.

Meal Prep and Storage

  • To Prep-Ahead: If you’re making your own riced cauliflower, you can get it ready a day or two before. You can also chop the onion and bell pepper ahead of time.
  • To Store: Keep leftovers in an airtight container in the fridge for up to 4 to 5 days.
  • To Freeze: Place cauliflower rice in a freezer-safe bag or container and store in the freezer for up to 6 months.
  • To Reheat: Warm this back up in a skillet for the best result. If needed, you could use the microwave.

Dietary Modifications

The recipe you’ll find below is already gluten-free as written.  Here are some adjustments and substitutions you can make to help it fit your other dietary requirements:

  • Whole30: Avoid soy sauce, opt for coconut aminos.
  • Paleo: Stick with coconut aminos.
  • Vegan: Leave out the eggs.
A bowl full of cauliflower fried rice.

FAQs

How do you make cauliflower fried rice not soggy?

Be sure to thaw frozen riced cauliflower before using, and wring out any excess moisture to keep your fried rice from getting soggy.

What does cauliflower fried rice taste like?

Cauliflower is a mild vegetable. When you season it well, like in this cauliflower fried rice recipe, it tastes like fried rice, but it is so much healthier!

Is any rice keto friendly?

Yes, cauliflower rice is perfect for those following a keto diet since it is relatively low-carb.

Expert Tips and Tricks

  • Make your own. Quickly and easily rice your own cauliflower with a food processor or box grater.
  • Wring it out. Be sure to squeeze out the extra moisture from the cauliflower rice before adding it to the skillet.
  • Just enough. Don’t cook the onions and bell pepper too long, you want them tender but not caramelized.
  • Peas and carrots. This duo is the perfect addition to fried rice, but you can use a blend with corn if necessary.
  • Top it off. Serve this rice with a sprinkle of chopped green onion and a drizzle of sriracha for a filling and tasty dish.
Sauté riced cauliflower and veggies for a savory side dish.

What to Serve with Cauliflower Fried Rice

This recipe can be a meal on its own, or you can serve it alongside these other Asian favorites:

More Cauliflower Recipes

Cauliflower is super healthy and can be used in so many ways. Try one of these recipes next:

Tap stars to rate!

5 from 1 vote

Cauliflower Fried Rice Recipe

Cauliflower Fried Rice is the perfect, low-carb alternative when you're craving this starchy, Asian dish. Quickly rice cauliflower, then sauté it with egg, vegetables, and seasonings for an easy and healthy stir fry.
Quick and healthy cauliflower fried rice is easy to throw together.
Yield 4 servings
Prep 10 minutes
Cook 15 minutes
Total 25 minutes

Ingredients 

  • 3 Tbsp. oil divided
  • 3 large eggs whisked
  • 1 cup white onion finely diced
  • 1 red bell pepper finely diced
  • 3 cloves garlic finely minced
  • 1 tsp. ginger paste
  • 1 ½ lbs. cauliflower rice thawed and drained if frozen, about 1 large head
  • ¼ cup soy sauce or a gluten-free Tamari
  • 1 Tbsp. rice vinegar
  • 2 tsp. sesame oil
  • ¾ – 1 tsp. salt to taste
  • 1 ½ cups frozen peas and carrots thawed
  • ¼ cup green onions

Instructions 

  • Add one tablespoon of oil to a large skillet or wok along with the whisked eggs. Cook over medium heat for 2 minutes, stirring occasionally, until scrambled. Remove the eggs from the pan and wipe it clean with a paper towel.
  • Add another tablespoon of oil along with the diced onion and peppers. Saute for 3-4 minutes, or until tender. Mix in the minced garlic and ginger and continue sauteing for an additional 30 seconds.
  • Add the cauliflower rice, soy sauce, vinegar, sesame oil, and salt. Cook over medium-high heat for 6-8 minutes, stirring occasionally.
  • Mix in the thawed peas and carrots and scrambled eggs during the last 2 minutes of cooking.
  • Serve with chopped green onions and sriracha sauce. Enjoy!

Tap stars to rate!

5 from 1 vote

Video

Notes

Meal Prep and Storage

  • To Prep-Ahead: If you’re making your own riced cauliflower, you can get it ready a day or two before. You can also chop the onion and bell pepper ahead of time.
  • To Store: Keep leftovers in an airtight container in the fridge for up to 4 to 5 days.
  • To Freeze: Place cauliflower rice in a freezer-safe bag or container and store in the freezer for up to months.
  • To Reheat: Warm this back up in a skillet for the best result. If needed, you could use the microwave.

Nutrition

Calories: 277kcal, Carbohydrates: 22g, Protein: 12g, Fat: 18g, Saturated Fat: 3g, Polyunsaturated Fat: 5g, Monounsaturated Fat: 9g, Trans Fat: 0.1g, Cholesterol: 123mg, Sodium: 1790mg, Potassium: 834mg, Fiber: 7g, Sugar: 7g, Vitamin A: 6159IU, Vitamin C: 131mg, Calcium: 94mg, Iron: 3mg

Nutrition information is automatically calculated, so should only be used as an approximation.

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