Cauliflower Fried Rice

Skip the takeout and make this Healthy Cauliflower Fried Rice. A low-carb meal loaded with tons of vegetables and eggs for a protein boost! Ready in under 20 minutes!

Love Low Carb Recipes?! Then try my Keto Egg Roll in a bowl or my Gluten Free Zucchini Pasta!

Cauliflower Fried Rice Stir Fry in a pan with a wooden spoon.

Cauliflower Fried Rice

Cauliflower Fried Rice is always a weekly staple for dinner at my house. It’s super easy to make and takes just 20 minutes to throw together. This is a great recipe to clean out the fridge! You can substitute whatever veggies you have on hand. You can leave it vegetarian or add in your favorite protein. Chicken, shrimp, or beef would all be great in this!

What’s more, this is a healthy recipe loaded with vegetables! It’s perfect for a low-carb diet. You can just serve cauliflower fried rice instead of regular fried rice! It’s also much quicker to make than fried rice as the cauliflower doesn’t need to boil first. Kids love it and it is definitely one to add to your weekly food rota!

If you love fried rice then give my Beef Fried Rice a try!

Ingredients

  • Butter: I love using butter in my cauliflower rice stir fry! To me, it adds a lot more flavor and helps to brown the riced cauliflower. You can always substitute any other cooking oil if you prefer.
  • Eggs: Are added for protein. You can omit and substitute tofu if you are allergic to eggs.
  • Veggies: I use diced carrots, onions, garlic, and peas. Feel free to use whatever vegetables you have on hand.
  • Cauliflower: I typically use 1 medium head of cauliflower for this recipe. You can always use frozen pre-riced cauliflower to save on time! I would use about 4 cups of pre-riced cauliflower.
  • Soy sauce: I always use low sodium soy sauce however dark or regular soy sauce can be substituted just make sure to dilute it a bit with water to cut down on the saltiness.
  • Oyster sauce: This is a thick savory slightly sweet and salty sauce that can be found in the international or Asian section of your grocery store.
  • Sesame oil: Adds a wonderfully nutty flavor to this recipe. A little bit goes a long way!
  • For serving: I like to top my stir-fried rice with green onions and sesame seeds for garnish.

How to make cauliflower fried rice

  • Heat 1 tablespoon of butter in a large skillet. Add the eggs and scramble until fully cooked. Remove them from the pan and set aside. Add the eggs and scramble until fully cooked. Remove them from the pan and set aside.

scrambling eggs in cast iron skillet

  • Add the remaining tablespoon of butter into the pan. Add carrots, onion and riced cauliflower to the pan and cook until tender and lightly caramelized, 3-4 minutes. Stir in garlic and cook for an additional minute.

adding onions and carrots to a large cast iron skillet

  • Add the eggs back to the pan along with the peas, soy sauce, oyster sauce, sesame oil and Sriracha. Cook for 1-2 minutes to heat through.

adding oyster sauce and peas to cast iron skillet

  • Serve immediately with sesame seeds and green onions for garnish, if desired.

Cauliflower Fried Rice Stir Fry in a pan with a wooden spoon.

How to make cauliflower into rice

The best way to rice cauliflower is in the food processor. I cut up cauliflower into large chunks then pulse it until it resembles rice! It’s that easy! I like to rice a couple of heads of cauliflower at a time then place the extra in a ziplock bag and freeze it for up to 3 months. It makes it super easy to throw this recipe together with already frozen riced cauliflower! You can also use store-bought frozen riced cauliflower. There is no need to thaw either! Frozen riced cauliflower can be added directly to the pan.

riced cauliflower in a food processor

What goes with cauliflower rice?

Frequently Asked Questions

  • Why is my cauliflower fried rice soggy? Cauliflower contains plenty of moisture, and when left on the heat too long with the addition of salt, the moisture is drawn out and it becomes soupy. My best tip is to stick closely to the cooking times in the recipe card below without exceeding them.
  • Is cauliflower rice good for you? Yes! Cauliflower is simply a vegetable, and great to add to your diet. Replacing regular rice with cauliflower reduces carbs and calories as well!
  • What does cauliflower fried rice taste like? Cauliflower fried rice tastes like regular fried rice with a hint of cauliflower and a little extra crunch. It is delicious and so healthy!

Love low carb recipes? Then give my Mexican Cauliflower Rice a try!

Cauliflower Fried Rice Stir Fry in a pan with a wooden spoon.

More low-carb recipes to try

Cauliflower Fried Rice

4.67 from 9 votes
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Servings: 4

Super Easy Cauliflower Fried Rice. A low carb healthy meal loaded with tons of vegetables and eggs! Ready in under 20 minutes!

Ingredients

  • 1 medium head cauliflower
  • 2 tbsp unsalted butter, divided
  • 3 eggs, whisked
  • 2 medium carrots, small dice
  • 1 small onion, small dice
  • 3 cloves garlic, minced
  • 1 cup frozen peas
  • 3 tbsp low sodium soy sauce
  • 2 tbsp oyster sauce
  • 1 tsp sesame oil
  • 1-2 tsp sriracha or to taste
  • sesame seeds for garnish, if desired
  • green onions for garnish, if desired

Instructions

Images:
  • Cut cauliflower into large chunks and add to a food processor. Pulse until the cauliflower resembles rice, set aside.
  • Meanwhile heat 1 tablespoon of butter in a large skillet.
  • Add the eggs and scramble until fully cooked. Remove them from the pan and set aside.
  • Add the remaining tablespoon of butter into the pan. Add carrots, onion and riced cauliflower to the pan and cook until tender and lightly caramelized, 3-4 minutes. Stir in garlic and cook for an additional minute.
  • Add the eggs back to the pan along with the peas, soy sauce, oyster sauce, sesame oil and Sriracha. Cook for 1-2 minutes to heat through.
  • Serve immediately with sesame seeds and green onions for garnish, if desired.
Nutrition Facts
Cauliflower Fried Rice
Amount per Serving
Calories
161
% Daily Value*
Fat
 
8
g
12
%
Saturated Fat
 
4
g
25
%
Cholesterol
 
18
mg
6
%
Sodium
 
747
mg
32
%
Potassium
 
672
mg
19
%
Carbohydrates
 
20
g
7
%
Fiber
 
6
g
25
%
Sugar
 
7
g
8
%
Protein
 
6
g
12
%
Vitamin A
 
5550
IU
111
%
Vitamin C
 
88.4
mg
107
%
Calcium
 
62
mg
6
%
Iron
 
1.5
mg
8
%
* Percent Daily Values are based on a 2000 calorie diet.
Course: Main Course
Cuisine: Chinese
Keyword: Cauliflower Fried Rice, Easy Weeknight Dinner, Healthy Recipes, Low carb recipes, Vegetarian

 

 

 

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Comments

  • Soggy rice

    I tried this, but it just came out a soggy mess. First, i didn’t add egg as i wanted it to be vegan. Second, I shredded the cauliflower with a cheese shredder since i don’t have a food processor. It did initially look like rice, but it maintained a lot of fluid. I used a cheese cloth to drain the liquid, but after adding the soy sauce and cooking everything up, it went back to soggy. What’s worse is the fluid would pool at the bottom.

    • Hi!

      Sorry to hear this! I definitely think shredding the cauliflower with the cheese shredder brought out a lot of moisture. I never have this problem when I use the food processor or frozen rice cauliflower.

      Thanks!

      Kelley

  • Estella

    Delicious, fast and easy. We add thinly sliced pork chops as well. We used frozen riced cauliflower and I cooked it for probably 20 min instead of the recomend 4 to get all the water out.

  • Kathy

    Healthy and delicious! Great alternative to traditional fried rice. Thanks!

  • Amber Willoughby

    This looks super good and want to give it a try. How many servings are there for the nutrition label that is listed?

  • Janessa

    This looks fantastic! I think I’m going to make it for dinner tonight.

  • dana

    What a fantastic way to fill up on veggies and enjoy it! This is so flavorful and, most important, weeknight friendly!

  • This is some of the best low-carb fried rice I’ve ever had. As long as you follow the directions, you’re going to have something delicious! It’s so good, you guys!

  • rebecca

    love an easy fried rice recipe. good idea cooking it in a cast iron skillet

  • Kushigalu

    One of my favorites. Low-calorie and healthy rice recipe. Thanks for sharing.

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