This easy cauliflower fried rice offers a lighter, vegetable-forward alternative to traditional fried rice. Cauliflower makes this dish naturally low-carb and suitable for vegan, paleo, keto, and Whole30 preferences when you choose compliant ingredients. Sautéed with extra vegetables, eggs, and simple seasonings, it becomes a flavorful side or a quick main.
Try other cauliflower-forward recipes like cauliflower breadsticks or cauliflower mac and cheese when you want to add more vegetables to your meals.
Cauliflower Fried Rice Ingredients
You’ll need:
- 2 tablespoons olive oil (or sesame oil)
- 15-ounce bag riced cauliflower
- 10-ounce bag frozen mixed vegetables
- 6 eggs
- Salt and black pepper, to taste
- 1 teaspoon garlic powder
- 1 teaspoon onion salt or onion powder
- ¼ cup soy sauce (start with less and add to taste)
Substitutions And Additions
Veggies: Boost color and texture by adding bean sprouts, snow peas, red bell pepper, or sliced green onions. Fresh garlic adds a punch if you prefer over garlic powder.
Protein: To make this a heartier main course, add diced chicken, pork, shrimp, or cooked ground beef.
Garnish: A sprinkle of sesame seeds or chopped green onions brightens the finished dish.
Cooking oil: Use sesame oil instead of olive oil for a more classic fried-rice flavor.
How To Make This Cauliflower Fried Rice Recipe
OUR RECIPE DEVELOPER SAYS
Cauliflower rice shouldn’t be boiled like grain rice. For cold salads it can be used raw; for hot dishes, a quick sauté is best to remove excess moisture while keeping texture.
STEP ONE: Heat the oil in a large skillet or wok until shimmering. Add the riced cauliflower, spreading it into an even layer. Cook undisturbed for 3–4 minutes, then stir and continue cooking 5–6 minutes until most moisture has evaporated.
PRO TIP:
Don’t sauté for too long or the cauliflower will become soggy — you want it tender but still separate and slightly crisp.
STEP TWO: Add the frozen vegetables and cook until heated through. Push the mixture to the sides of the pan to create a well in the center, then pour in the whisked eggs.
STEP THREE: Scramble the eggs in the center until just set, then fold them into the cauliflower and vegetables. Season with garlic powder, onion powder or salt, pepper, and a splash of soy sauce. Stir to combine and heat through.
PRO TIP:
Start with a small amount of soy sauce because cauliflower rice does not absorb liquid like regular rice. Add more to taste so the sauce doesn’t pool.
STEP FOUR: Finish with a final drizzle of soy sauce, toss, and serve immediately.
How To Serve
This cauliflower fried rice works well as a standout side or an easy weeknight main. Serve it alongside takeout-style favorites, or pair with simple proteins such as sweet-and-sour meatballs, orange chicken, grilled chicken, or tofu for a complete meal.
MORE CHINESE DISH RECIPES
Shrimp Fried Rice
Thai Noodles
Storage
In the fridge: Cauliflower fried rice is best eaten the same day. Leftovers tend to soften and can develop an off scent after a few days.
In the freezer: Cooked cauliflower fried rice does not freeze well; reheating often yields a watery, soggy texture and muted flavors. Instead, freeze raw riced cauliflower in an airtight container and stir-fry directly from frozen when you’re ready to cook.
Swap regular rice for this cauliflower version when you want a quicker, lower-carb side. It’s simple to make, full of vegetables, and easily adapted with different proteins or seasonings.
Frequently Asked Questions
Most supermarkets sell frozen riced cauliflower in the freezer section, a convenient alternative to ricing your own.
Yes. Break a head of cauliflower into florets and pulse in a food processor or blender until pieces resemble rice. Be careful not to over-process into a puree.
We don’t recommend freezing cooked cauliflower fried rice because reheating often makes it soggy. Raw riced cauliflower freezes well and can be added straight to the pan when cooking.
More Recipes You’ll Love
- Chicken Fried Rice
- Dirty Rice
- Chicken Fried Rice (alternate)
- Easy Spanish Rice
- Pork Fried Rice
Get Recipes on Pinterest
Follow Us
Cauliflower Fried Rice
Ingredients
- 2 tablespoons olive oil
- 15 ounces riced cauliflower
- 10 ounces frozen vegetables
- 6 eggs
- salt and pepper, to taste
- 1 teaspoon garlic powder
- 1 teaspoon onion salt or onion powder
- ¼ cup soy sauce
Instructions
- Heat oil until shimmering. Add cauliflower rice, spread into an even layer and cook 3–4 minutes. Stir and continue cooking 5–6 minutes until moisture has evaporated.
- Add frozen vegetables and cook until heated. Make a well in the center and pour in whisked eggs.
- Scramble the eggs until set, then mix into the cauliflower and vegetables. Season with garlic powder, onion powder or salt and pepper, and add soy sauce to taste.
- Finish with an extra splash of soy sauce if desired and serve immediately.
Notes
- You can’t boil cauliflower rice like grain rice. For cold salads it can be used raw; for hot dishes, quickly sauté it.
- Don’t overcook — prolonged sautéing makes cauliflower rice soggy.
- Use soy sauce sparingly at first because cauliflower rice won’t absorb liquid the way rice does.
Nutrition
Get Recipes on Facebook
Follow Us
