Cauliflower Fried Rice Recipe
This post may contain affiliate links (disclosure).
Looking for a quick and healthy way to satisfy your fried rice cravings? This cauliflower fried rice recipe is a game-changer! Packed with nutritious vegetables and full of flavor, it’s a low-carb, gluten-free dish that tastes just like traditional fried rice. Whether you’re eating light or simply trying something new, this recipe is guaranteed to impress.
Healthy fried rice? Yes! This cauliflower fried rice is so easy to make and tastes like real fried rice! Move over, carbs, and hello vegetables!
Why You’ll Love Cauliflower Fried Rice
- Low-Carb and Healthy: This cauliflower fried rice is a perfect option for those on keto or low-carb diets. It’s packed with fiber and nutrients while keeping the carbs at bay.
- Easy and Quick: Ready in just 15 minutes, this recipe is perfect for busy weeknights when you want something delicious without a lot of effort.
- Tastes Like Real Fried Rice: With the same seasoning and cooking techniques as traditional fried rice, it delivers all the flavor you love without the guilt.
- Customizable: Add your favorite proteins like chicken, tofu, or shrimp, or swap in your go-to vegetables for a personalized dish.
- Diet-Friendly: This dish can easily be made vegan, gluten-free, or adjusted for various dietary needs, making it incredibly versatile.
If you are on a low-carb or grain-free diet and have a craving for fried rice, you can easily satisfy it with this cauliflower fried rice! This cauliflower fried rice is actually good for you! It’s full of healthy vegetables and has virtually zero carbs!
Ingredients For Cauliflower Fried Rice
- Cauliflower – The star of the dish! Shredded into rice-like pieces to create a low-carb alternative to traditional rice.
- Oil – Used to sauté the vegetables, adding a touch of flavor and richness.
- Eggs – A key component of fried rice, adding protein and texture.
- Soy Sauce – Provides the classic salty, umami flavor.
- Onion – Adds a savory base flavor to the dish.
- Bell Pepper – Adds a sweet crunch and vibrant color.
- Carrot – Shredded for a touch of natural sweetness and bright color.
- Pepper – For a hint of spice and depth.
For the exact measurements of the ingredients, see the printable recipe card at the bottom of this article.
Cauliflower rice makes an excellent substitute for rice. Cauliflower rice is basically a cauliflower shredded in a food processor to resemble rice, then cooked on a frying pan until soft. Because of its mild taste, cauliflower rice goes well with anything and makes an amazing side dish!
Kitchen Tools You Need To Make Cauliflower Fried Rice
- Food Processor – Essential for shredding the cauliflower into a rice-like texture quickly and evenly.
- Large Non-Stick Frying Pan – Perfect for stir-frying the ingredients without sticking or burning.
- Spatula – Helps mix the ingredients thoroughly and cook them evenly.
- Measuring Spoons – Ensures precise seasoning for the best flavor.
Take your cauliflower rice to the next level by turning it into cauliflower fried rice! Making cauliflower fried rice is using the same process as making regular fried rice. Cauliflower rice is seasoned with soy sauce and pepper and stir-fried with vegetables and egg!
The vegetables I’m using for this recipe are chopped onions, green pepper and shredded carrots. Of course, feel free to substitute it with vegetables of your choice and make other additions!
Making cauliflower fried rice is a great way to clean out your fridge :) Just chop things up and make them part of this epic stir-fry!
You can also make this cauliflower fried rice a complete meal by adding a protein such as chopped cooked chicken, cooked ground beef, tofu or shrimp. To make this dish vegan, omit the eggs and add an extra tablespoon of oil instead.
How To Make Cauliflower Fried Rice
First, cook chopped onion, green pepper and shredded carrots in some oil on a large non-stick frying pan.
While vegetables are cooking, make regular (not fried) cauliflower rice by shredding raw cauliflower florets in a food processor (see my detailed instructions on how to make cauliflower rice).
Next, add the raw cauliflower rice to the vegetables on a frying pan. Season with soy sauce and pepper to taste.
Finally, make a well in the center of the frying pan and add two eggs there. Mix the eggs into the cauliflower fried rice and cook, stirring, for 3 minutes, or until everything is cooked through.
Enjoy this delicious cauliflower fried rice that is actually healthy and good for you!
Serving Suggestions
- Serve as a flavorful and healthy side dish alongside your favorite protein like grilled chicken, roasted turkey or baked shrimp,
- Enjoy it as a standalone vegetarian or low-carb meal for a light lunch or dinner.
- Garnish with chopped green onions or sesame seeds for an extra layer of flavor and presentation.
- Pair it with a spring mix salad or steamed vegetables like carrots or spinach to create a balanced and colorful meal.
- For a spicy kick, drizzle some sriracha or sprinkle red pepper flakes on top.
Tips For Success
- Use Fresh Cauliflower: For the best texture and taste, use fresh cauliflower rather than frozen. Fresh cauliflower yields a fluffier “rice” and avoids excess moisture.
- Don’t Overprocess the Cauliflower: When shredding the cauliflower in a food processor, pulse carefully to avoid turning it into a paste. Aim for a texture resembling rice grains.
- Cook on Medium-High Heat: Maintaining a higher heat helps prevent the cauliflower from becoming soggy and ensures that it stir-fries properly.
- Prep All Ingredients Before You Start: This recipe comes together quickly, so have all your vegetables chopped, cauliflower shredded, and eggs ready to go before you begin cooking.
- Season to Taste: Soy sauce adds a salty flavor, so taste the dish before adding extra salt. You can also customize with additional spices like garlic powder or ginger for extra flavor.
- Customize with Protein: To make it a complete meal, toss in pre-cooked proteins like chicken, shrimp, or tofu. Make sure the proteins are bite-sized for even distribution.
- Keep It Vegan: If making a vegan version, replace the eggs with an extra tablespoon of oil and stir-fry the rice a bit longer for a similar texture.
- Store Properly: Leftovers can be refrigerated for up to 3 days. Reheat in a frying pan to maintain the best texture.
Variations And Substitutions
- Add Your Favorite Proteins: Transform this side dish into a complete meal by adding diced grilled chicken, cooked shrimp, ground turkey, or tofu. For a vegan option, add sautéed mushrooms or tempeh for protein.
- Experiment with Vegetables: Swap out or add vegetables to match your preferences or what you have on hand. Peas, broccoli florets, zucchini, or mushrooms all work wonderfully.
- Make It Spicy: For a spicy kick, mix in some sriracha, crushed red pepper flakes, or finely diced chili peppers. Adjust the spice level to suit your taste.
- Try Different Seasonings: Add variety with a splash of sesame oil, fresh minced garlic, or grated ginger for a more aromatic flavor.
- Gluten-Free Option: Use tamari or coconut aminos instead of soy sauce to make this dish completely gluten-free.
- Keto-Friendly Additions: Mix in chopped bacon, diced avocado, or shredded cheese to enhance the keto appeal of this dish.
- Add Nuts or Seeds: For a crunchy texture, toss in some toasted sesame seeds, chopped cashews, or almonds just before serving.
- Alternative Rice Base: If you want to try something different, this recipe works well with broccoli rice or a blend of cauliflower and broccoli rice for added flavor and nutrients.
Storage and Reheating
- Storage: Store leftover cauliflower fried rice in an airtight container in the refrigerator for up to 3 days. Ensure it has completely cooled before sealing to maintain its freshness.
- Reheating: Reheat in a non-stick frying pan over medium heat to retain its texture. Stir frequently until warmed through, adding a splash of soy sauce if needed to freshen up the flavor.
- Freezing: For longer storage, you can freeze the cooked cauliflower fried rice. Place it in a freezer-safe container or bag and freeze for up to 3 months. Thaw overnight in the refrigerator before reheating.
- Microwave Option: For a quick reheat, microwave the fried rice in a microwave-safe dish. Heat in 30-second intervals, stirring in between, until hot. Note that microwaving may soften the texture slightly.
Frequently Asked Questions
Can I use pre-packaged cauliflower rice?
Yes, pre-packaged cauliflower rice is a great time-saving option. Just ensure you pat it dry if it seems watery to avoid a soggy final dish.
What can I use instead of soy sauce?
You can substitute tamari or coconut aminos for a gluten-free alternative. These options provide a similar savory flavor profile.
Can I make this recipe vegan?
Absolutely! Simply omit the eggs and add an extra tablespoon of oil or a vegan egg substitute. Stir-fry until the mixture is well combined and cooked through.
Is cauliflower fried rice keto-friendly?
Yes, it is! This recipe is naturally low in carbs and high in vegetables, making it an excellent choice for a keto diet. You can add fats like avocado or cheese to make it even more keto-friendly.
How do I prevent the cauliflower rice from getting mushy?
Cook the rice over medium-high heat and avoid overcrowding the pan. High heat ensures the moisture evaporates quickly, giving you a firmer texture.
Can I add other vegetables or proteins?
Of course! Feel free to include peas, corn, broccoli, chicken, shrimp, or tofu to customize the dish to your liking.
How do I prepare fresh cauliflower rice?
Simply shred raw cauliflower florets in a food processor using the shredding blade. You can also grate the cauliflower using a box grater for a similar result.
Can I freeze uncooked cauliflower rice?
Yes, uncooked cauliflower rice freezes well. Spread it on a baking sheet, freeze until firm, and transfer to a freezer-safe bag or container for up to 3 months.
If you like this healthy cauliflower fried rice, you will also love these other easy healthy recipes:
Whole Roasted Cauliflower – did you know that you can roast cauliflower whole? Yum! It makes such impressive-looking roast and so healthy too!
Roasted Garlic Parmesan Cauliflower – everything tastes amazing with garlic and Parmesan :) This roasted cauliflower recipe is epic!
Rainbow Roasted Vegetables – these roasted veggies are arranged on a baking sheet according to rainbow colors, so beautiful and festive!
90 Second Keto Mug Bread – bread without carbs that tastes like real bread! Totally grain-free! This is the best keto bread recipe ever!
Portobello Pizza Recipe – pizza without the carbs :) Uses portobello mushroom as a pizza crust!
Best Ever Cauliflower Fried Rice Recipe
Ingredients
- 1 head cauliflower cut into florets
- 1 tbsp oil
- 2 eggs
- 2 tbsp soy sauce
- 1 onion chopped
- 1 bell pepper chopped
- 1 carrot shredded
- 1/4 tsp pepper
Recommended Kitchen Tools (click the links below to see the items used to make this recipe)
- Food processor with shredder blade
Instructions
- Make cauliflower rice: put cauliflower in a food processor fitted with a shredder blade and process until completely shredded.
- Heat the oil in a large non-stick frying pan over medium-high heat. Add chopped onion, bell pepper and carrot and cook, stirring occasionally, for 5 minutes.
- Add cauliflower rice, soy sauce and pepper and mix until combined.
- With a spatula, make a well in the middle of the frying pan and add 2 eggs to that space. Mix the eggs with the cauliflower rice mixture and cook, stirring constantly, for 3 minutes, or until the eggs and cauliflower are cooked through.
More Stir Fry Recipes
- Healthy Chicken Broccoli Stir-Fry Rice
- Easy Mango Coconut Fried Rice
- Quick and Flavorful Shrimp Stir-Fry Rice
Thank you for sharing this recipe! I’ve been doing keto for over a month now and have been looking for ways to incorporate more veggies :)