Cauliflower Fried Rice Recipe: A Healthy Twist!

Cauliflower Fried Rice Recipe A Healthy Twist!
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Cauliflower Fried Rice Recipe
Skip the takeout and enjoy this Healthy Cauliflower Fried Rice in just 15 minutes! Packed with veggies, low in carbs and can be served as a delicious side dish or a main dish with added protein!

Hey there, fellow foodies! I’m Anne Carter, here to infuse your home kitchen with flavors from my culinary journey. Today, I’m thrilled to introduce a recipe that’s both simple and heartwarming: Cauliflower Fried Rice. This dish is a favorite of mine, and I’m sure it will become one of yours too!

Cauliflower fried rice is a healthy, low-carb alternative to traditional fried rice, bursting with flavor and packed with nutrients. This dish features finely grated cauliflower in place of rice, stir-fried with a medley of fresh vegetables, aromatic garlic, and savory soy sauce.

Perfect for a quick weeknight dinner, it’s easy to prepare and can be customized with your favorite add-ins like scrambled eggs or protein.

Not only is cauliflower fried rice a delicious way to enjoy more vegetables, but it also caters to various dietary needs, making it a versatile and satisfying meal option for everyone.

Overview: How To Make Cauliflower Fried Rice?

overview how to make Cauliflower Fried Rice Recip

Skip the takeout and make this Healthy Cauliflower Fried Rice at home in just 20 minutes! This recipe is packed with colorful veggies, low in carbs, and incredibly versatile. Whether you enjoy it as a flavorful side dish or make it a main course by adding your favorite protein, it’s sure to become a staple in your kitchen.

To prepare, simply chop a head of cauliflower into florets and pulse them in a food processor until they resemble rice. If you prefer a shortcut, store-bought fresh or frozen cauliflower rice works just as well. Heat a large wok or skillet over medium heat and drizzle in some sesame oil. Sauté finely chopped onions, peas, and cubed carrots until they are tender and fragrant.

While the veggies cook, whisk together a simple yet delicious sauce made from low-sodium soy sauce, honey, fresh grated ginger, and red pepper flakes. Slide the cooked veggies to one side of the skillet and scramble a couple of beaten eggs on the other side. Once the eggs are cooked through, mix them with the vegetables.

Add the cauliflower rice to the skillet and pour the prepared sauce over the top. Stir everything together and cook for an additional few minutes until the cauliflower is soft and tender. Finish by topping the dish with freshly chopped green onions. Enjoy this healthy and satisfying cauliflower fried rice, knowing you’ve created a nutritious meal in no time at all!

Try More Rice Recipes!

Cauliflower Fried Rice Recipe A Healthy Twist!

Cauliflower Fried Rice Recipe

Skip the takeout and enjoy this Healthy Cauliflower Fried Rice in just 15 minutes! Packed with veggies, low in carbs and can be served as a delicious side dish or a main dish with added protein!
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Course: Main Course
Cuisine: American
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Calories: 137kcal
Author: Anne Carter
Servings: 4


  • Knife
  • Food Processor
  • Large Skillet
  • Spatula
  • Measuring Cups
  • Mixing Bowl


  • 1 head cauliflower chopped into florets (or 4 cups riced cauliflower)
  • 1 small onion finely chopped
  • 1/2 cup fresh or frozen peas
  • 1/2 cup carrots cubed
  • 2 eggs lightly beaten
  • 1 Tbsp sesame oil
  • 1/4 cup low sodium soy sauce
  • 1 Tbsp honey
  • 2 cloves garlic minced
  • 1/4 tsp fresh grated ginger (or 1/8 tsp ground ginger)
  • 1/4 tsp red pepper flakes
  • 2 Tbsp green onions chopped


  • Chop the cauliflower into florets, pulse in a food processor until it resembles rice, and set aside (or use store-bought riced cauliflower).
  • Heat a large wok or skillet over medium heat and drizzle in sesame oil.
  • Add chopped onion, peas, and carrots, and sauté until tender, about 2 to 3 minutes.
  • In a small bowl, whisk together soy sauce, honey, fresh ginger, and red pepper flakes; set aside.
  • Push the vegetable mixture to one side of the skillet and add beaten eggs.
  • Scramble the eggs until cooked through, then mix with the vegetables.
  • Stir in the cauliflower rice and pour the soy sauce mixture over it, mixing well.
  • Cook for an additional 3 to 4 minutes until the cauliflower is soft and tender. Top with green onions and serve.


Calories: 137kcal | Carbohydrates: 12.8g | Protein: 6.1g | Fat: 1.3g | Cholesterol: 105.8mg | Sodium: 678mg | Fiber: 3g | Sugar: 8.2g
Keyword best Cauliflower Fried Rice Recipe, Cauliflower Fried Rice, Cauliflower Fried Rice Recipe, Easy Cauliflower Fried Rice Recipe

Tips That Will Help!

  1. Fresh or Frozen: Feel free to use either fresh or frozen riced cauliflower. If you opt for frozen, there’s no need to thaw it beforehand—just toss it straight into the pan. This can save you time and hassle.
  2. Customize It: Make this dish your own by adding whatever vegetables you have on hand. Frozen pepper stir-fry mix or edamame work wonderfully. However, I once tried fresh broccoli and found it didn’t blend as well with the other ingredients.
  3. Tools Needed: While a food processor makes quick work of ricing cauliflower, a box grater is a good alternative. For cooking, a large wok is ideal for even heat distribution, but a large nonstick skillet will work just as well.
  4. Adjust Veggie Intensity: If you’re serving this dish to kids or someone who isn’t keen on a veggie overload, mix the cauliflower rice with some regular cooked white rice. This can help ease them into the taste and texture of cauliflower rice.
  5. Boost the Protein: Don’t feel limited to just eggs for protein. Sautéed shrimp or cubed tofu are excellent additions, providing a different texture and flavor. Leftover diced steak or chicken also make for a hearty, protein-packed meal.

What To Serve With Cauliflower Fried Rice?

what to serve with Cauliflower Fried Rice

Variations You Must Try!

  1. Swap the Base: Instead of just rice, try using riced cauliflower, quinoa, or riced broccoli for a healthy, low-carb twist. Each option brings its own unique texture and flavor.
  2. Protein Punch: Add some variety by incorporating beef, shrimp, or chicken. Brown the protein first, set it aside, and then mix it back in with the rice and veggies once they’ve finished cooking. This ensures the protein stays juicy and flavorful.
  3. Kimchi Kick: For a delicious twist, stir in chopped kimchi to create kimchi fried rice. It adds a wonderful tang and a bit of heat that really livens up the dish.
  4. Fiber Boost: Substitute brown rice for white rice if you’re looking to increase fiber and nutrients. It adds a slightly nutty flavor and a bit more chewiness to the dish.
  5. Veggie Flexibility: Feel free to use any vegetables you have on hand. Red bell peppers, celery, or even broccoli can be great additions, adding color, crunch, and extra nutrition to your fried rice.

Guide To Manage Leftovers!

  • Refrigerate: Store fried rice in an airtight container in the refrigerator for up to 4 days. This keeps it fresh and prevents it from absorbing other odors from the fridge.
  • Freeze: To freeze leftovers, use a large ziplock bag. Fill the bag with the fried rice, then lay it flat and squeeze out as much air as possible before sealing. This method not only saves space in your freezer but also ensures the rice defrosts quickly when you need it. Frozen fried rice can be stored for up to 3 months.
  • Microwave: Place the fried rice in a microwave-safe dish and cover it with a damp paper towel to prevent drying out. Heat in 1-minute intervals, stirring in between, until hot.
  • Skillet: Heat a nonstick skillet over medium heat. Add a splash of soy sauce or a bit of butter to prevent sticking, then add the rice. Stir occasionally until heated through.
  • Air Fryer: Preheat the air fryer to 350°F. Place the fried rice in the air fryer basket and heat for about 3-5 minutes, shaking the basket halfway through.

Can I Use Frozen Cauliflower Rice?

Absolutely!  I’m a huge fan of keeping bags of frozen cauliflower rice in my freezer to use any time I want to whip up a quick dinner or I’m in a pinch.  No need to thaw the frozen cauliflower rice either before cooking, you just want to make sure any large clumps are broken up before dumping it out onto your hot skillet.

Can I add protein to this?

Definitely! Tofu in place of the eggs would be a great, easy option. If you’re looking for something else (like chicken), we would cook/sauté that in the pan first, remove it, and then add it back in at the end.

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