This cauliflower fried rice is a quick, veggie-packed alternative to classic fried rice, made with riced cauliflower, eggs, and colorful vegetables. It delivers familiar savory flavor and satisfying texture while keeping the dish light and balanced.
A Quick Look at the Recipe
✅ Recipe Name: Cauliflower Fried Rice
🕒 Ready In: ~25 minutes
👪 Serves: 4 servings
🍽 Calories: ~180 per serving (estimated)
🥣 Main Ingredients: Cauliflower rice, eggs, carrots, peas, corn, onion, soy sauce
📖 Dietary Info: Gluten-free option; dairy-free
👌 Difficulty: Easy - one-pan stovetop recipe
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Ready in under 30 minutes, this recipe works well as a simple side dish or an easy main for busy weeknights. Everything cooks in one skillet, making it a practical option when you want something fast, flavorful, and made with everyday ingredients.
If you enjoy quick veggie-based dishes like this, you may also like our Gazpacho Soup, Taco Lettuce Wraps, or Cucumber Subs for more fast, weeknight-friendly options.
Jump to:
- A Quick Look at the Recipe
- Why You'll Love this Cauliflower Fried Rice:
- Key Ingredients:
- Easy Substitutions & Variations:
- How to Make Cauliflower Fried Rice:
- Recipe Notes & Tips:
- How to Store:
- Cauliflower Fried Rice FAQs:
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- Cauliflower Fried Rice
Why You'll Love this Cauliflower Fried Rice:
Customizable: Easy to adapt with different vegetables or proteins.
Quick and easy: Comes together in about 25 minutes using one skillet.
Veggie-packed: Made with riced cauliflower and colorful vegetables for a satisfying, balanced dish.
Versatile: Works well as a side dish or as a light main meal.
Simple ingredients: Uses everyday pantry and freezer staples.
Key Ingredients:
- cauliflower rice. Cauliflower is a low-carb substitute for rice. If you prefer a softer texture, you can steam it lightly before blending.
- eggs. Eggs add protein and help bind the ingredients together, enhancing the dish's texture.
- carrot. Diced carrots introduce natural sweetness and a satisfying crunch. You can also shred them for a slightly softer consistency.
- soy sauce. Fermented soy sauce is recommended for a healthier version, or you can use coconut aminos for a gluten-free option.
Scroll to the recipe card at the bottom of this page for exact quantities.
Easy Substitutions & Variations:
- Gluten-free option: Use gluten-free tamari or coconut aminos instead of regular soy sauce.
- Soy-free option: Coconut aminos work well as a soy-free alternative with a slightly sweeter flavor.
- Add protein: Stir in cooked chicken, shrimp, ham, or tofu to turn this into a more filling main dish.
- Change the vegetables: Swap peas or corn for bell peppers, green beans, zucchini, or broccoli.
- Make it spicy: Add red pepper flakes, chili garlic sauce, or sriracha for extra heat.
How to Make Cauliflower Fried Rice:
- Step 1: Break your cauliflower into florets and pulse in a food processor until it resembles rice. Measure out 4 cups and set aside.
- Step 2: In a large skillet over medium-high heat, add a splash of olive oil. Sauté onions and carrots for about 3-4 minutes.
- Step 3: Push the vegetables to one side of the pan. Crack 2 eggs into the empty space and scramble them until just set, then mix them in with the onions and carrots.
- Step 4: Stir in the cauliflower rice. Cook for 5-7 minutes, stirring frequently, until the cauliflower is tender but still has a bit of bite.
- Step 5: Add in the frozen peas and corn, cook until softened and warmed through.
- Step 6: Pour in the soy sauce and stir well to combine all the ingredients. Adjust seasoning if needed and serve.
Recipe Notes & Tips:
- Dry the cauliflower well: Excess moisture can make the fried rice soggy, so pat the riced cauliflower dry if needed before cooking.
- Use high heat: Cooking over medium-high heat helps evaporate moisture quickly and keeps the vegetables crisp-tender.
- Don't overcrowd the pan: If your skillet is small, cook in batches so everything sautés instead of steaming.
- Add soy sauce at the end: Stirring it in near the end prevents the cauliflower from releasing too much liquid.
- Taste before serving: Adjust seasoning as needed, cauliflower can vary in how much flavor it absorbs.
- Serving Suggestions: We love having this fried rice with a side of Veggie Spring Rolls and Japanese Clear Onion Soup.
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How to Store:
Refrigerator: Allow the cauliflower fried rice to cool completely, then transfer it to an airtight container and store in the refrigerator for up to 3-4 days.
Freezer: For longer storage, place the cooled fried rice in a freezer-safe container or bag and freeze for up to 2 months.
Reheating: Reheat in the microwave on medium power in 1-2 minute increments or on the stovetop with a splash of water until warmed through.
Cauliflower Fried Rice FAQs:
Cauliflower fried rice is generally healthier than regular fried rice because it is lower in carbohydrates and calories while still providing fiber and vegetables. It's a lighter option that keeps familiar fried rice flavor.
Cauliflower fried rice stays firm when excess moisture is removed from the cauliflower and it's cooked over medium-high heat. Adding soy sauce near the end also helps prevent excess liquid.
Cauliflower fried rice can be gluten-free when made with gluten-free tamari or coconut aminos instead of traditional soy sauce. Always check labels to confirm.
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Cauliflower Fried Rice
Ingredients
- 4 cups cauliflower
- 2 eggs
- 1 cup carrot, diced
- 1 cup frozen peas
- 1 cup frozen corn
- 1 large onion, diced
- ¼ cup soy sauce
Instructions
- Break your cauliflower into florets and pulse in a food processor until it resembles rice. Measure out 4 cups and set aside.
- In a large skillet or wok over medium-high heat, add a splash of olive oil. Sauté onion until it's soft and translucent, about 3-4 minutes.
- Add the carrots to the onions and cook for another 3 minutes until they start to soften.
- Push the vegetables to one side of the pan. Crack 2 eggs into the empty space and scramble them until just set, then mix them in with the onions and carrots.
- Stir in the cauliflower rice along with the frozen peas and corn. Cook for 5-7 minutes, stirring frequently, until the cauliflower is tender but still has a bit of bite.
- Pour in the soy sauce and stir well to combine all the ingredients. Adjust seasoning if needed and serve.
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Nutrition
Notes
- Dry the cauliflower well: Excess moisture can make the fried rice soggy, so pat the riced cauliflower dry if needed before cooking.
- Use high heat: Cooking over medium-high heat helps evaporate moisture quickly and keeps the vegetables crisp-tender.
- Don't overcrowd the pan: If your skillet is small, cook in batches so everything sautés instead of steaming.
- Add soy sauce at the end: Stirring it in near the end prevents the cauliflower from releasing too much liquid.
- Taste before serving: Adjust seasoning as needed, cauliflower can vary in how much flavor it absorbs.
- Serving Suggestions: We love having this fried rice with a side of Veggie Spring Rolls and Japanese Clear Onion Soup.
Yvonne says
So yummy! Cauliflower is such a versatile ingredient and I love trying different recipes. Thanks for sharing!
Morgan Shaw says
Does the cauliflower have a weird texture to it? I'm weird about textures in many vegetables. Thanks in advance!