This cauliflower fried rice is light, fluffy, and full of flavor. It gives you the same satisfying texture and taste of traditional fried rice, while being low in carbs and packed with vegetables. It is perfect for a quick weeknight dinner, a meal prep option for busy days, or even a cozy solo lunch.
I first tried this recipe on a hectic weeknight when I wanted a meal that felt indulgent but still healthy. I had a head of cauliflower sitting in the fridge and a few odds and ends of vegetables, and I decided to experiment. The first bite surprised me. It was filling, savory, and had the perfect hint of soy sauce and sesame. Since then, it has become a staple in my kitchen for days when I need something quick, satisfying, and nourishing.
Why You’ll Love This
First, it is incredibly versatile. You can add any protein you like, from shrimp and chicken to tofu or scrambled eggs. This makes it easy to tailor to your family’s preferences or what is available in your fridge.
Second, it is packed with vegetables. The cauliflower itself provides a mild flavor and great texture, and you can mix in peas, carrots, bell peppers, or any other veggies you love. Every bite is colorful and satisfying, without feeling heavy.
Third, it is low-carb and nutrient-dense. Using cauliflower instead of rice lowers the carbohydrate content significantly, making it perfect for anyone watching their carb intake or simply wanting a lighter meal. It also provides fiber, vitamin C, and antioxidants.
Fourth, it comes together quickly. From start to finish, this dish can be ready in under thirty minutes. You do not need any complicated cooking techniques, and it is easy to make in a single pan for minimal cleanup.
Recipe Details
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Cuisine Type: Asian-Inspired
Servings: 4
Estimated Cost: $8
Equipment Needed:
- Large skillet or wok
- Knife
- Cutting board
- Food processor (optional for cauliflower rice)
- Measuring cups and spoons
- Spatula
Ingredients
- 1 medium head of cauliflower, riced (about 4 cups)
- 2 tablespoons sesame oil or olive oil
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 cup mixed vegetables, such as peas, carrots, or bell peppers
- 2 large eggs, lightly beaten
- 3 tablespoons soy sauce or tamari for gluten-free
- 1 teaspoon grated fresh ginger
- 2 green onions, sliced
- Salt and pepper to taste
- Optional: cooked chicken, shrimp, or tofu for extra protein
- Optional garnish: sesame seeds or chopped cilantro
Helpful notes: You can store leftover cauliflower rice in an airtight container in the fridge for up to 3 days. Frozen cauliflower rice works well too.
Step-by-Step Instructions
- Start by preparing your cauliflower rice. You can pulse cauliflower florets in a food processor until they resemble grains, or grate them manually. Set aside while you prep other ingredients.
- Heat the sesame oil in a large skillet or wok over medium-high heat. Add the diced onion and sauté for 2–3 minutes until translucent and fragrant. Add the garlic and ginger and cook for another minute, stirring constantly to prevent burning.
- Add your mixed vegetables to the skillet. Stir-fry for 3–4 minutes until they start to soften but still have a bit of crunch. This helps keep a nice texture in your fried rice.
- Push the vegetables to the side of the skillet and pour in the beaten eggs. Scramble them gently until fully cooked. Then mix them with the vegetables so that the eggs are evenly distributed throughout the dish.
- Add the cauliflower rice to the pan and pour the soy sauce over the top. Stir well, combining all ingredients. Cook for about 5–6 minutes, stirring occasionally, until the cauliflower is tender but not mushy. Taste and adjust seasoning with salt and pepper as needed.
- Finish by stirring in the sliced green onions and any optional protein. Remove from heat and serve immediately, garnished with sesame seeds or chopped cilantro for a fresh pop of flavor.
Nutrition Facts
Per Serving (approximate)
Calories: 180
Protein: 8g
Carbohydrates: 14g
Fiber: 5g
Fat: 10g
Sodium: 650mg
Vitamin A: 50% DV
Vitamin C: 60% DV
Calcium: 6% DV
Iron: 8% DV
Tips for Success
Use fresh cauliflower for the best texture. Frozen cauliflower rice works, but it can release extra moisture. Pat it dry with a paper towel if needed.
Do not overcook the cauliflower rice. It should be tender but still slightly firm to avoid a mushy texture.
Season gradually. Soy sauce can be salty, so start with less and taste as you go.
Customize your protein. Chicken, shrimp, or tofu can make this a more filling meal. Just cook them first before adding vegetables if needed.
Common Questions
Can I make this recipe vegan? Yes, simply omit the eggs and use tofu or extra vegetables for protein. Add a splash of soy sauce or tamari for extra flavor.
Can I use frozen vegetables? Absolutely. Just make sure to thaw them slightly and pat dry to prevent excess water in your fried rice.
How long does it keep in the fridge? Store in an airtight container for up to 3 days. Reheat in a skillet over medium heat for best results.
Can I add other grains? Yes, you can mix in a small portion of cooked rice or quinoa, but keep in mind that this will increase the carbohydrate content.
Variations and Substitutions
Try using cauliflower with broccoli rice for a different flavor and extra nutrients. Add a drizzle of sriracha or chili garlic sauce for heat. Swap out soy sauce for coconut aminos if you prefer a lower-sodium or soy-free version.
Serving and Pairing Suggestions
Serve this cauliflower fried rice as a main dish for a quick dinner. Pair it with spring rolls, dumplings, or a light soup. For beverages, a cold jasmine tea or sparkling water with lime complements the flavors nicely.
This cauliflower fried rice is perfect for busy weeknights, meal prepping for the week, or even a healthy lunch to enjoy with friends. It is comforting, flavorful, and satisfying without feeling heavy. Give it a try and make it your own by adding your favorite vegetables or proteins. Thank you for cooking along with me, and I hope this recipe becomes a favorite in your kitchen just like it has in mine.
