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Cauliflower Fried Rice is the perfect solution for anyone craving the satisfying flavors of fried rice but seeking a healthier alternative.
By swapping traditional rice with cauliflower, this dish becomes low-carb, nutrient-packed, and full of vibrant flavors.
Whether you’re following a gluten-free, low-carb, or paleo diet, cauliflower fried rice makes a delicious and versatile meal.
It’s also a great way to sneak in more vegetables while enjoying the familiar taste of a classic comfort food.
Health Benefits of Cauliflower Fried Rice
Low in Carbohydrates: A great alternative to traditional rice, suitable for low-carb and ketogenic diets.
Rich in Fiber: Supports digestive health and promotes feelings of fullness.
Nutrient-Dense: Packed with vitamins like C, K, and B6, as well as antioxidants from cauliflower and vegetables.
Weight Management: Low in calories yet filling, helping with portion control and weight loss.
Customizable for Dietary Needs: Easily adapted to vegan, gluten-free, and dairy-free diets by modifying ingredients.
Heart Health: Contains unsaturated fats (from sesame or avocado oil), which may support heart health.
Immune Support: Ingredients like garlic, ginger, and green onions provide immune-boosting properties.
Why You’ll Love Cauliflower Fried Rice
This cauliflower fried rice recipe is not only healthy but also incredibly flavorful.
The cauliflower acts as a perfect rice substitute, providing the same texture and ability to soak up all the savory ingredients you love in fried rice.
It’s incredibly easy to make, customizable with whatever vegetables or proteins you have on hand, and can be served as a main dish or a side.
You’ll love how this dish delivers all the flavor and satisfaction of traditional fried rice, but with fewer calories and a much higher nutritional value.
Plus, it’s ready in just under 30 minutes, making it a great option for busy weeknights.
Ingredients You’ll Need
For this cauliflower fried rice, you’ll need the following ingredients:
- 1 medium head of cauliflower, cut into florets (or pre-made cauliflower rice)
- 2 tablespoons sesame oil (or any oil of your choice for stir-frying)
- 1 small onion, finely diced
- 2 garlic cloves, minced
- 1/2 cup carrots, diced
- 1/2 cup peas (fresh or frozen)
- 2 eggs, scrambled (optional for extra protein)
- 3 tablespoons soy sauce (or tamari for gluten-free)
- 1 tablespoon rice vinegar
- 1 tablespoon sesame seeds (for garnish, optional)
- Green onions, chopped for garnish (optional)
- Optional protein: tofu, shrimp, or chicken (can be added for extra protein and flavor)
Step-by-Step Instructions
Prepare the cauliflower rice: Start by cutting the cauliflower into florets.
Use a food processor to pulse the florets into rice-sized pieces, or if you prefer, you can buy pre-made cauliflower rice for convenience. Set the cauliflower rice aside.
Stir-fry the vegetables: Heat 1 tablespoon of sesame oil in a large pan or wok over medium heat.
Add the diced onion and minced garlic and sauté for 2-3 minutes until fragrant and soft. Add the diced carrots and peas and stir-fry for another 3-4 minutes until the vegetables are tender.
Cook the cauliflower rice: Push the vegetables to one side of the pan and add the remaining tablespoon of sesame oil to the empty space.
Add the cauliflower rice and stir-fry for 5-7 minutes, allowing the cauliflower to cook through and become slightly crispy.
Add seasonings: Pour in the soy sauce and rice vinegar, then mix everything together.
Continue cooking for another 2-3 minutes, ensuring that the cauliflower rice is fully coated with the seasonings and well-combined with the vegetables.
Add eggs (optional): If using eggs, scramble them in a separate pan and then stir them into the cauliflower fried rice mixture, creating a fluffy, protein-packed addition to your dish.
Serve: Once everything is combined and heated through, taste the dish and adjust the seasoning, adding more soy sauce or salt as needed.
Serve with sesame seeds and chopped green onions on top for garnish. Enjoy!
Recipe Variation
Protein Boost: Swap out the eggs for scrambled tofu, or add cooked shrimp, chicken, or beef for extra protein.
Spice It Up: Add a dash of sriracha, red pepper flakes, or chili garlic sauce for a fiery kick.
Nutty Flavor: Stir in a handful of chopped cashews or almonds for added crunch and depth.
Extra Veggies: Toss in bell peppers, mushrooms, zucchini, or spinach for more nutrients and color.
Different Sauces: Try hoisin sauce, teriyaki sauce, or even a drizzle of sesame oil for a new flavor twist
Storage Guide
Refrigeration: Store leftover cauliflower fried rice in an airtight container in the refrigerator for up to 4 days.
Freezing: For longer storage, freeze the fried rice in a freezer-safe container or resealable bag for up to 2 months.
Thaw overnight in the refrigerator before reheating.
Reheating: Warm in a skillet over medium heat for 3-4 minutes, stirring occasionally.
Alternatively, microwave in 30-second intervals until heated through.
Serving Suggestions
As a Side Dish: Pair it with grilled salmon, teriyaki chicken, or tofu for a balanced meal.
Bowl Meal: Serve with a fried egg on top and a side of kimchi for a satisfying one-bowl meal.
Wrap It Up: Use it as a filling for lettuce wraps or stuffed bell peppers for a fun twist.
With a Soup: Enjoy alongside miso soup or a light broth for a comforting meal.
Topped with Crunch: Garnish with sesame seeds, crispy shallots, or crushed peanuts for added texture.
Tips for Making Perfect Cauliflower Fried Rice
Use Fresh or Frozen Cauliflower Rice: Freshly riced cauliflower has the best texture, but frozen cauliflower rice works well too.
Just be sure to thaw and drain excess moisture before cooking.
Don’t Overcook the Cauliflower: Unlike regular rice, cauliflower rice can become mushy if overcooked.
Stir-fry just until tender to maintain a light, fluffy texture.
High Heat for Better Texture: Cooking on high heat helps to evaporate excess moisture quickly, giving the cauliflower a better texture that mimics traditional fried rice.
Customize Your Add-ins: Feel free to mix in other vegetables like bell peppers, mushrooms, or broccoli.
You can also add plant-based protein like tofu or edamame for a more filling meal.
Enhance the Flavor: A dash of sriracha, a sprinkle of sesame seeds, or a drizzle of extra sesame oil before serving can elevate the taste and add depth to the dish.
How to Store and Reheat Cauliflower Fried Rice
Storing in the Refrigerator: Allow the cauliflower fried rice to cool completely before transferring it to an airtight container.
It will stay fresh in the fridge for up to 4 days.
Freezing Instructions: Store cooled cauliflower fried rice in a freezer-safe bag or container.
It can be frozen for up to 3 months. When ready to eat, thaw overnight in the refrigerator before reheating.
Reheating on the Stovetop: For best results, reheat in a pan over medium heat, stirring occasionally until warmed through.
Add a splash of soy sauce or sesame oil if it seems dry.
Microwave Method: Heat in a microwave-safe bowl for 1-2 minutes, stirring halfway through.
Final Thoughts
Cauliflower Fried Rice is the perfect low-carb alternative to traditional fried rice, offering all the flavors you love in a lighter, nutrient-packed dish.
It’s quick to prepare, easy to customize, and makes for a delicious meal that fits into a variety of diets.
Whether you’re making it as a side or a main dish, this recipe is sure to become a favorite in your weekly meal rotation.
Frequently Asked Questions
Can I make cauliflower fried rice without soy sauce?
Yes! You can substitute soy sauce with coconut aminos, tamari (for a gluten-free option), or a splash of balsamic vinegar for a different depth of flavor.
How do I prevent my cauliflower fried rice from getting soggy?
Make sure your pan is hot before adding the cauliflower, and don’t overcook it.
Cooking quickly over high heat helps evaporate excess moisture, keeping the texture light and fluffy.
Can I add meat to this recipe?
Absolutely! Chicken, shrimp, or even beef can be added for extra protein. Just cook the meat separately before adding it to the fried rice.
Is cauliflower fried rice keto-friendly?
Yes! This dish is naturally low in carbs, making it an excellent option for keto and other low-carb diets.
Can I use pre-packaged cauliflower rice?
Yes! Store-bought cauliflower rice saves time and works well in this recipe.
Just be sure to check the package for any added ingredients and drain any excess moisture before cooking.
Cauliflower Fried Rice
Equipment
- 1 Large Skillet or Wok
- 1 Food Processor (or box grater)
- 1 Cutting board
- 1 Sharp Knife
- 1 wooden spoon or spatula
Ingredients
Main Ingredients
- 4 cups Cauliflower Rice fresh or frozen, thawed
- 1 tbsp Sesame Oil or avocado oil
- 1/2 cup Onion finely chopped
- 2 cloves Garlic minced
- 1/2 cup Carrots diced
- 1/2 cup Green Peas frozen or fresh
- 2 tbsp Soy Sauce or coconut aminos for a gluten-free option
- 1/2 tsp Ginger grated
- 1/2 tsp Black Pepper
- 1/4 tsp Salt adjust to taste
- 2 Eggs beaten, optional for non-vegan version
- 1/4 cup Green Onions chopped, for garnish
Optional Add-Ins
- 1/2 cup Cooked Protein tofu, chicken, shrimp, or beef
- 1/2 tsp Red Pepper Flakes for a spicy kick
- 1 tbsp Hoisin Sauce or Teriyaki Sauce for extra flavor
- Instructions
Instructions
Prepare the Cauliflower Rice
- If using a whole cauliflower head, cut it into florets and pulse in a food processor until it resembles rice. Set aside.
Sauté Aromatics
- Heat sesame oil in a large skillet or wok over medium heat. Add onions, garlic, and grated ginger. Sauté for 1-2 minutes until fragrant.
Cook the Vegetables
- Add diced carrots and cook for about 3 minutes until slightly tender. Stir in green peas and continue cooking for another minute.
Add Cauliflower Rice
- Increase heat to medium-high and add the riced cauliflower. Stir-fry for 3-4 minutes until tender but not mushy.
Season the Rice
- Pour in soy sauce, black pepper, and salt. Mix well to coat the rice evenly.
Add Eggs (Optional)
- Push the cauliflower rice to one side of the pan. Pour beaten eggs into the empty space and scramble until fully cooked, then mix into the rice.
Garnish and Serve
- Turn off the heat, add chopped green onions, and give it a final stir. Serve immediately and enjoy!
Notes
- For Extra Crunch: Add chopped bell peppers, water chestnuts, or cashews.
- For a Vegan Version: Skip the eggs and add tofu or chickpeas for protein.
- For Meal Prep: Store leftovers in an airtight container in the fridge for up to 4 days.
- To Make It Spicier: Add sriracha or chili garlic sauce before serving.
