Meet your new weeknight favorite: Cauliflower Fried Rice! This vibrant, veggie-packed dish delivers all the savory comfort of classic fried rice, but with a nourishing twist that’s every bit as satisfying—without a grain of actual rice. It’s quick, endlessly adaptable, and so delicious, you’ll forget you’re eating cauliflower.
Why You’ll Love This Recipe
- Light, yet Comforting: Cauliflower Fried Rice packs tons of flavor and texture, all for a fraction of the calories—so you can go for seconds, guilt-free.
- Lightning-Quick: From start to finish, you’re only thirty minutes away from a colorful bowl of stir-fry goodness thanks to speedy prep and minimal cooking time.
- Totally Customizable: Make it gluten-free, vegetarian, or load it up with extra veggies—even picky eaters will find something to love.
- Family-Friendly & Meal Prep Ready: This reheats like a dream, so you can enjoy leftovers or pack up healthy lunches all week long!
Ingredients You’ll Need
You’ll be amazed at how a handful of everyday ingredients can transform into something so vibrant. Each piece plays an essential role—building layers of flavor, color, and that irresistible “takeout at home” feeling.
- Vegetable oil: Neutral and high-heat friendly, it’s perfect for stir-frying the veggies and eggs.
- 2 large eggs, beaten: Adds richness and that classic fried rice feel (don’t skip the eggs—they’re the hidden hero here!).
- Salt: Just a pinch for seasoning the eggs and veggies, letting all the other flavors shine.
- 1 cup chopped scallions, light and green parts separated: Brings both savory depth and a pop of color to the finished dish.
- 3 garlic cloves, minced: Gives the fried rice its warm, aromatic backbone.
- 1 tablespoon finely chopped fresh ginger: Lively, fragrant, and a must for authentic flavor; use a spoon to easily peel your fresh ginger knob!
- One 2-lb head cauliflower (or 2 lbs “ready to cook” cauliflower rice): Your star! Grated cauliflower mimics rice perfectly and soaks up every bit of flavor.
- 4–5 tablespoons soy sauce (gluten-free if needed): The umami powerhouse—add more or less to taste.
- ¼ teaspoon crushed red pepper flakes: For subtle heat; adjust to your spice preference.
- 1 teaspoon sugar: Just a touch balances out the salty and savory notes.
- 1 cup frozen peas and carrots: Classic fried rice veggies, delivering sweetness and beautiful pops of color.
- 1 teaspoon rice vinegar: Adds a gentle tang and brightness at the end.
- 1 teaspoon sesame oil: For that signature toasty finish.
- ¼ cup chopped cashews or peanuts (optional): A finishing touch for extra crunch; toss them in for texture lovers!
Variations
This Cauliflower Fried Rice is your blank canvas—swap, mix, and match any way you like! It’s a breeze to tweak for special diets, clean out the fridge, or just suit your family’s moods.
- Veggie Overload: Amp up nutrition with broccoli florets, bell peppers, snap peas or baby spinach for more color and crunch.
- Protein Power: Stir in shredded rotisserie chicken, sautéed shrimp, or diced tofu for a heartier, meal-in-a-bowl vibe.
- Spice It Up: Add a dash of sriracha, drizzle with chili oil, or toss in extra red pepper flakes for a kick.
- Soy-Free & Paleo: Swap soy sauce for coconut aminos and use ghee or avocado oil as your stir-fry base.
How to Make Cauliflower Fried Rice
Step 1: Prep and Rice the Cauliflower
If you’re starting with a whole head, cut the cauliflower into florets and pulse them in a food processor (fitted with the grating disc) until you reach a rice-like texture. Alternatively, a box grater works wonders for a rustic chop! If using ready-to-cook cauliflower rice—just thaw and pat dry for best results. Set your veggie “rice” aside.
Step 2: Scramble the Eggs
Heat 2 teaspoons of vegetable oil in a large nonstick skillet over medium. Pour in the beaten eggs with a good pinch of salt, then gently scramble just until set—soft, fluffy, and just-cooked is what you’re after! Scoop them onto a plate and wipe out the pan to keep flavors fresh.
Step 3: Sauté the Aromatics
Add 3 tablespoons vegetable oil to the same pan and bring it back to medium heat. Toss in the light parts of the scallions, minced garlic, and ginger. Sauté, stirring frequently, until they soften and become wildly fragrant—this is the flavor foundation for your Cauliflower Fried Rice!
Step 4: Stir-Fry the Cauliflower Rice
Add the riced cauliflower right in, along with 4 tablespoons of soy sauce, the red pepper flakes, sugar, and a bit more salt. Give everything a toss and let it cook about 3 minutes, stirring often, until the “rice” starts to turn tender but hasn’t lost its bite.
Step 5: Add Veggies and Finish
Pour in the frozen peas and carrots and continue to stir-fry until they’re heated through, and the cauliflower is tender-crisp (about 2-3 minutes). Drizzle in the rice vinegar, sesame oil, and fold in the dark green scallion tops, nuts if you like, and of course, the warm scrambled eggs. Taste—a little more soy sauce if needed—and serve hot!
Pro Tips for Making Cauliflower Fried Rice
- Dry is Delightful: Pat your cauliflower “rice” dry before cooking—removing excess moisture ensures you get fluffy, separate grains instead of soggy stir-fry.
- Eggs First, Flavor Second: Scramble the eggs in a clean pan before sautéing the other veggies—this keeps your eggs tender and the final fried rice beautifully golden.
- Layer Your Seasonings: Start with the basic soy sauce and adjust at the very end for the perfect personalized umami punch (some like it saltier, some milder!).
- Finish Fast & Fresh: Once the cauliflower’s tender-crisp and veggies are hot, add the eggs and nuts at the last second—this keeps every bite fluffy and crunchy, not mushy.
How to Serve Cauliflower Fried Rice
Garnishes
Top your Cauliflower Fried Rice with extra scallion greens, toasted sesame seeds, a drizzle of sriracha, or a scattering of chopped fresh cilantro. A few crunchy cashews or peanuts also add lovely crunch—treat this like your fried rice finishing station!
Side Dishes
Pair your Cauliflower Fried Rice with steamed edamame, simple chicken satay, teriyaki tofu, or even potstickers for a full, well-rounded feast. It’s also right at home alongside grilled salmon or seared shrimp for easy weeknight dinners.
Creative Ways to Present
For a playful twist, serve this fried rice in hollowed-out bell peppers or small lettuce cups. Pack it into bento boxes for lunch, or use little ramekins flipped onto plates for a restaurant-style “molded” presentation. Make it extra festive by offering a toppings bar for everyone at the table!
Make Ahead and Storage
Storing Leftovers
Store leftover Cauliflower Fried Rice in an airtight container in the fridge for up to four days. It holds up beautifully—all the flavors meld and deepen, making for easy lunches or speedy dinners!
Freezing
This dish is freezer-friendly, too! Let it cool completely, then freeze in single-serve portions for quick weeknight meals. Just know that while the flavors stay bright, cauliflower can soften a bit after thawing—it’s still delicious, just a bit more tender.
Reheating
To reheat, pop your Cauliflower Fried Rice into a skillet over medium heat with a splash of water or a drizzle of oil—this restores the texture and keeps things from drying out. A quick microwave blast also does the trick for lunches on the go!
FAQs
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Can I use frozen cauliflower rice for this recipe?
Absolutely! Just be sure to thaw it completely and press out any excess moisture with a clean towel before cooking—this prevents the fried rice from getting watery and helps achieve that fluffy, light texture.
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How do I keep the “rice” from becoming mushy?
The trick is to avoid overcooking—stir-fry the cauliflower just until it’s tender-crisp. Make sure you pat the riced cauliflower dry before it goes into the pan, and use a large skillet for even heat and quick evaporation.
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What protein can I add to bulk up this Cauliflower Fried Rice?
Go wild! Add diced chicken, shrimp, tofu, pork, or even leftover roast meat to make this a complete meal. Just cook your chosen protein separately, then toss it in with the eggs during the final steps.
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Is Cauliflower Fried Rice gluten-free?
It can be! Simply use gluten-free soy sauce (like tamari) and double-check all your other ingredient labels to avoid hidden sources of gluten. This dish is easily adapted for gluten-free needs.
Final Thoughts
If you haven’t tried Cauliflower Fried Rice yet, you’re in for a treat. This recipe is a flavor-packed, veggie-forward delight—simple to whip up, endlessly versatile, and loved by everyone from picky kids to health-minded adults. Give it a whirl and see just how delicious (and fun!) cauliflower can be!
Print
Cauliflower Fried Rice Recipe
- Prep Time: 15 Minutes
- Cook Time: 15 Minutes
- Total Time: 30 Minutes
- Yield: 4 servings
- Category: Stovetop
- Method: Stovetop
- Diet: Gluten Free
Description
This Cauliflower Fried Rice recipe is a flavorful and healthier alternative to traditional fried rice. Grated cauliflower is stir-fried with eggs, scallions, garlic, ginger, peas, carrots, and a savory sauce, creating a satisfying and low-carb dish.
Ingredients
Ingredients:
- Vegetable oil
- 2 large eggs, beaten
- Salt
- 1 cup chopped scallions, light and green parts separated (you’ll need 5-6 scallions)
- 3 garlic cloves, minced
- 1 tablespoon finely chopped fresh ginger, from a 1-inch knob (see note)
- One 2-lb head cauliflower (or 2 pounds “ready to cook” cauliflower rice), thawed if frozen
- 4-5 tablespoons soy sauce (use gluten-free if needed)
- 1/4 teaspoon crushed red pepper flakes
- 1 teaspoon sugar
- 1 cup frozen peas and carrots
- 1 teaspoon rice vinegar
- 1 teaspoon sesame oil
- 1/4 cup chopped cashews or peanuts (optional)
Instructions
- Grate the cauliflower: Grate the cauliflower in a food processor or with a grater. Set aside.
- Cook eggs: Heat oil in a skillet, scramble eggs with salt, set aside.
- Sauté aromatics: Cook scallions, garlic, and ginger in oil. Add cauliflower, soy sauce, red pepper flakes, sugar, and salt. Cook.
- Add veggies and seasonings: Stir in peas, carrots, rice vinegar, sesame oil, dark green scallions, nuts, and eggs. Adjust seasoning.
- Serve: Enjoy hot!
Notes
- Check out easy guidance on how to peel, grate, and chop fresh ginger here.
Nutrition
- Serving Size: about 2 cups
- Calories: 273
- Sugar: 8 g
- Sodium: 1717 mg
- Fat: 17 g
- Saturated Fat: 2 g
- Carbohydrates: 22 g
- Fiber: 7 g
- Protein: 12 g
- Cholesterol: 93 mg
