I’ll never forget the first time I made Cauliflower Fried Rice.I was skeptical, to say the least. How could tiny bits of cauliflower possibly replace one of my favorite comfort foods?However, after that first bite, I was completely sold.
The cauliflower soaked up all those delicious Asian flavors, and the texture was surprisingly similar to traditional rice.
Now, this dish has become a weekly staple in my home because it’s quick, nutritious, and absolutely delicious.
If you’re trying to cut carbs or simply add more vegetables to your diet, this recipe is a game-changer that doesn’t sacrifice flavor!
Why You’re Gonna Love Cauliflower Fried Rice
I’m always looking for ways to make healthier versions of my favorite dishes, and this Cauliflower Fried Rice has become one of my greatest successes.
The beauty of this dish is that it truly satisfies that fried rice craving while providing significant nutritional benefits.
First and foremost, cauliflower rice contains approximately 77% fewer calories and 89% fewer carbs than white rice.
This makes it an excellent choice for those following low-carb, keto, or paleo diets.
But the benefits don’t stop there! Cauliflower is also packed with vitamins C and K, fiber, and antioxidants.
Beyond the nutritional benefits, this recipe is incredibly versatile.
You can customize it with your favorite proteins and vegetables, making it a perfect clean-out-the-fridge meal.
It’s also ready in about 20 minutes, which makes it faster than takeout!
Perhaps the most surprising thing about Cauliflower Fried Rice is how satisfying it is.
Because the cauliflower soaks up all the delicious flavors from the sesame oil, garlic, and soy sauce, you won’t feel like you’re eating “diet food.”
It’s a dish that the whole family can enjoy, regardless of their dietary preferences.
Ingredients for Cauliflower Fried Rice
| Ingredient | Amount | Notes |
| Cauliflower | 1 medium head | Or 4 cups pre-riced cauliflower |
| Sesame oil | 2 tablespoons | Adds authentic flavor, don’t substitute |
| Eggs | 2 large | Beaten |
| Garlic | 3 cloves | Minced |
| Carrots | 1 medium | Diced small |
| Frozen peas | 1/2 cup | No need to thaw |
| Green onions | 3-4 stalks | Sliced, whites and greens separated |
| Soy sauce | 3 tablespoons | Use low-sodium if preferred |
| Fresh ginger | 1 tablespoon | Grated or minced |
| Salt and pepper | To taste |
About the Cauliflower
I’ve made this recipe countless times, and I’ve found that the quality of your cauliflower rice makes a big difference. You have three options:
- Make your own by pulsing cauliflower florets in a food processor until they’re rice-sized (not too fine)
- Buy fresh pre-riced cauliflower from the produce section
- Use frozen riced cauliflower (thaw and squeeze out excess moisture first)
Personally, I prefer making my own because I can control the texture.
The key is to pulse until the pieces are about the size of rice grains not so small that they become mushy when cooked.
If using frozen cauliflower rice, be sure to drain it well to avoid a soggy final dish.
How to Make Cauliflower Fried Rice
Prepare the Cauliflower Rice
- Cut the cauliflower into florets, removing the tough stem.
- Place the florets in a food processor and pulse until they resemble rice grains (about 10-15 pulses). Work in batches if needed to ensure even sizing.
- Transfer the cauliflower rice to a clean kitchen towel and gently squeeze to remove excess moisture.
Cook the Fried Rice
- Heat 1 tablespoon of sesame oil in a large skillet or wok over medium-high heat.
- Add beaten eggs and scramble quickly until just set, about 30 seconds. Remove to a plate and set aside.
- Add the remaining tablespoon of sesame oil to the pan. Add the white parts of the green onions, garlic, and ginger. Stir-fry for 30 seconds until fragrant.
- Add the diced carrots and cook for 2 minutes until slightly softened.
- Add the cauliflower rice and frozen peas. Stir-fry for 3-4 minutes until the cauliflower is tender but not mushy.
- Pour in the soy sauce and stir to combine.
- Add the scrambled eggs back to the pan and break them up with your spatula, mixing them throughout the rice.
- Season with salt and pepper to taste.
- Garnish with the green parts of the green onions before serving.
“The key to great cauliflower fried rice is cooking it quickly over high heat, just like traditional fried rice.
This prevents the cauliflower from releasing too much moisture and becoming soggy.”
Pro Tips for Perfect Cauliflower Fried Rice
- Don’t overcrowd your pan. If necessary, cook in batches to ensure the cauliflower rice gets properly “fried” rather than steamed.
- Make sure your cauliflower rice is dry before cooking. Excess moisture will make your dish soggy.
- Use a large wok or non-stick skillet to give yourself plenty of room to stir-fry.
- Have all ingredients prepped and ready before you start cooking, as this dish comes together quickly.
- For the best flavor, use toasted sesame oil rather than regular sesame oil.
- Don’t overcook the cauliflower it should be tender-crisp, not mushy.
Nutrition Information for Cauliflower Fried Rice
One of the reasons I’m so passionate about Cauliflower Fried Rice is its impressive nutritional profile.
When compared to traditional fried rice, the cauliflower version offers significant health benefits while still delivering on flavor.
Here’s a breakdown of what you’re getting in each serving:
| Nutrient | Amount Per Serving | % Daily Value |
| Calories | 150 | 7.5% |
| Total Fat | 9g | 14% |
| Saturated Fat | 1.5g | 7.5% |
| Cholesterol | 93mg | 31% |
| Sodium | 650mg | 28% |
| Total Carbohydrates | 11g | 4% |
| Dietary Fiber | 3g | 12% |
| Sugars | 3g | – |
| Protein | 8g | 16% |
| Vitamin C | 45mg | 50% |
| Vitamin K | 16mcg | 20% |
The nutrition information is based on a serving size of approximately 1 cup of Cauliflower Fried Rice.
Actual values may vary depending on specific ingredients and portions.
For comparison, traditional fried rice typically contains about 330 calories and 40g of carbohydrates per cup more than double the calories and nearly four times the carbs!
Delicious Variations of Cauliflower Fried Rice
One thing I absolutely love about Cauliflower Fried Rice is how versatile it is.
I’ve experimented with countless variations over the years, and here are some of my favorites that you might want to try:
Protein Additions
Chicken
Dice 1 chicken breast and marinate in 1 tablespoon soy sauce for 15 minutes.
Cook before adding the vegetables, then remove and add back at the end.
Shrimp
Add 8oz of peeled, deveined shrimp and cook until pink and opaque before removing. Add back to the dish at the final stage.
Tofu
Press and cube 8oz firm tofu. Pan-fry until golden before adding vegetables. Perfect for a vegetarian option!
Regional Flavor Variations
Thai-Style
Add 1 tablespoon fish sauce, 1 teaspoon lime juice, and 1/4 cup chopped cilantro. Garnish with crushed peanuts for a Thai-inspired dish.
Korean-Inspired
Mix in 1 tablespoon gochujang (Korean chili paste) and top with kimchi for a spicy Korean twist.
Japanese Flavor
Use 1 tablespoon mirin instead of soy sauce and add 1/4 cup edamame for a Japanese-inspired version.
Vegetable Variations
The beauty of this dish is that you can use whatever vegetables you have on hand. Here are some great additions I’ve tried:
- Diced bell peppers (any color)
- Broccoli florets (cut small)
- Snow peas or sugar snap peas
- Corn kernels
- Diced zucchini
- Bean sprouts (add at the very end)
- Mushrooms (shiitake or button)
“Don’t be afraid to get creative with your Cauliflower Fried Rice! It’s a fantastic canvas for using up vegetables in your fridge and experimenting with different flavor profiles.”
Storage and Meal Prep Tips
Cauliflower Fried Rice makes an excellent meal prep option because it stores well and reheats beautifully. Here’s how I handle leftovers:
Refrigerator Storage
Store cooled Cauliflower Fried Rice in an airtight container in the refrigerator for up to 3-4 days. The flavors actually develop nicely as it sits, making day 2 sometimes even more delicious than day 1!
Freezer Storage
For longer storage, you can freeze Cauliflower Fried Rice for up to 2 months. I recommend portioning it into individual servings before freezing for easier reheating.
Reheating Instructions
To reheat refrigerated Cauliflower Fried Rice, simply microwave for 1-2 minutes, stirring halfway through.
For frozen portions, thaw overnight in the refrigerator first, or use the defrost setting on your microwave before heating.
My favorite way to reheat this dish is actually in a skillet.
Add a teaspoon of oil to a hot pan, then add the cold rice and stir-fry for 3-4 minutes until heated through.
This helps maintain the texture and prevents sogginess.
Serving Suggestions for Cauliflower Fried Rice
While Cauliflower Fried Rice is certainly satisfying as a main dish, I also love serving it as part of a larger Asian-inspired meal. Here are some of my favorite pairings:
- Serve alongside Asian-Style Grilled Chicken or Teriyaki Salmon
- Pair with vegetable spring rolls or dumplings for a complete meal
- Offer with a side of miso soup for a warming combination
- Serve in a bowl with Korean Beef or Mongolian Beef on top
- Create a build-your-own bowl bar with various proteins and toppings
For a finishing touch, I like to offer these optional garnishes:
- Sriracha or chili oil for heat
- Extra soy sauce or tamari
- Sesame seeds (white or black)
- Chopped cilantro or Thai basil
- Lime wedges for a fresh squeeze
- Crispy fried shallots or garlic
Frequently Asked Questions About Cauliflower Fried Rice
Can I use frozen cauliflower rice?
Yes, absolutely! I’ve used frozen cauliflower rice many times when I’m in a hurry.
The key is to thaw it first and squeeze out as much moisture as possible using a clean kitchen towel.
This prevents your fried rice from becoming soggy.
How do I prevent my Cauliflower Fried Rice from becoming mushy?
There are three key factors to prevent mushiness: 1) Don’t over-process the cauliflower keep it rice-sized, not paste-like; 2) Remove excess moisture before cooking; and 3) Cook over high heat quickly rather than low and slow, which causes the cauliflower to release more water.
Is Cauliflower Fried Rice keto-friendly?
Yes! With only about 11g of carbs per serving (and 3g of fiber), this dish fits perfectly into a ketogenic diet. Just be mindful of the soy sauce you use, as some brands contain added sugar.
How can I make this dish vegan?
Simply omit the eggs and replace with crumbled tofu or additional vegetables. Use tamari instead of soy sauce to ensure it’s gluten-free as well.
Can I make Cauliflower Fried Rice ahead of time?
Yes! It stores well in the refrigerator for 3-4 days. I actually think the flavors develop nicely overnight, making it perfect for meal prep.
Why You Should Try Cauliflower Fried Rice Today
I started making Cauliflower Fried Rice as a healthier alternative to one of my favorite takeout dishes, but it’s become so much more than that.
It’s now a recipe I genuinely crave and make regularly because it’s delicious in its own rightnot just as a substitute.
What I love most about this dish is how it proves that eating healthier doesn’t mean sacrificing flavor or satisfaction.
The cauliflower soaks up all those wonderful Asian flavors, creating a dish that’s comforting, nutritious, and absolutely crave-worthy.
Whether you’re looking to reduce carbs, add more vegetables to your diet, or simply try something new, I encourage you to give this Cauliflower Fried Rice a chance.
It might just become a new favorite in your recipe rotation, just as it has in mine!
