Cauliflower Fried Rice
All the savory, smoky flavor of takeout fried rice with cauliflower in place of rice. Low-carb, veggie-packed and ready in 20 minutes.
Cauliflower fried rice delivers the same savory, satisfying flavor as the takeout classic with a fraction of the carbs. Riced cauliflower soaks up soy sauce and sesame oil beautifully, and a very hot pan gives it those lightly toasted edges.
The most important rule is to keep the cauliflower dry and the pan hot. That way the rice stays fluffy and slightly chewy instead of soggy. Scrambled eggs add protein and turn it into a light meal on its own.
At a glance: this cauliflower fried rice serves 4, needs about 10 min of hands-on prep and 12 min of cooking, and provides roughly 160 calories and 9 g of protein per serving. It is naturally vegetarian and dairy-free.
Why you'll love this recipe
- Low-carb and packed with vegetables
- Ready in about 20 minutes
- Uses fresh or frozen riced cauliflower
- Great base for any leftover protein
About this cauliflower fried rice
Fried rice was born as a way to use leftover rice in Chinese home cooking, stir-fried with eggs, vegetables and a little soy sauce. Cauliflower fried rice follows the same idea but replaces the rice with finely chopped cauliflower, which has a similar texture and absorbs flavors well.
The result tastes remarkably close to takeout fried rice, with smoky, savory notes from a very hot pan, soy sauce and sesame oil. Scrambled eggs add protein, and peas and carrots give color and sweetness. Because cauliflower is much lower in carbohydrates and calories than rice, it is a popular choice for lighter meals.
The secret to success is keeping the cauliflower dry and the pan hot, so the "rice" fries instead of steaming.
Ingredient notes and substitutions
- Cauliflower. A large head gives about 5 cups of riced cauliflower. Store-bought fresh or frozen riced cauliflower saves time; cook frozen cauliflower until the water evaporates.
- Eggs. Eggs add protein and the classic fried rice flavor. Use crumbled firm tofu for a vegan version.
- Peas and carrots. A frozen mix is convenient. Edamame, corn or diced bell pepper also work.
- Soy sauce. Reduced-sodium soy sauce or tamari provides the savory flavor. A teaspoon of oyster sauce adds extra depth.
- Toasted sesame oil. It adds a nutty aroma at the end. Use it as a finishing oil rather than for frying.
- Green onions. They add freshness and color. Use the whites in cooking and the greens as a garnish.
Equipment you'll need
- A food processor or box grater
- A large wok or 12-inch (30 cm) skillet
- A clean kitchen towel
- A wide spatula
How to make it, step by step
Rice the cauliflower
Pulse cauliflower florets in a food processor in small batches until they look like rice grains. Over-processing turns them into mush, so pulse briefly.
Remove moisture
Spread the riced cauliflower on a towel and press to absorb moisture. Dry cauliflower is the key to a non-soggy fried rice.
Scramble the eggs separately
Cook the eggs until just set and set them aside. Adding them back at the end keeps them tender and in nice pieces.
Fry over high heat
Add the cauliflower and frozen vegetables to a very hot pan, spread them out and let them cook undisturbed for two minutes before stirring. This gives the cauliflower light golden edges.
Season at the end
Add soy sauce, sesame oil, eggs and green onions and toss to combine. Taste and adjust before serving.
Recipe
Cauliflower Fried Rice
Chinese · Dinner · Vegetarian · Dairy-Free
Ingredients
- 1 large head cauliflower (or 20 oz / 570 g riced cauliflower)
- 1 tablespoon avocado oil, divided
- 3 large eggs, beaten
- 1 small onion, diced
- 2 garlic cloves, minced
- 1 teaspoon grated fresh ginger
- 1 cup (140 g) frozen peas and carrots
- 3 tablespoons reduced-sodium soy sauce or tamari
- 1 teaspoon toasted sesame oil
- 3 green onions, sliced
- Chili crisp or sriracha, to serve
Instructions
- Rice the cauliflower. Cut the cauliflower into florets and pulse in a food processor in batches until it resembles rice. Spread on a clean towel and press to remove excess moisture.
- Scramble the eggs. Heat 1 teaspoon of the oil in a large wok or skillet over medium-high heat. Add the eggs and scramble until just set. Transfer to a plate.
- Cook the aromatics. Add the remaining oil, then the onion, and cook for 2 minutes. Add the garlic and ginger and cook for 30 seconds.
- Fry the cauliflower. Turn the heat to high. Add the cauliflower rice and frozen vegetables, spread them out and let them cook undisturbed for 2 minutes, then stir and cook for 3 to 4 minutes more, until tender with some golden bits.
- Season and serve. Add the soy sauce, sesame oil, eggs and most of the green onions and toss to combine. Serve topped with the remaining green onions and chili crisp.
Nutrition (estimated, per serving)
Nutrition values are estimates calculated from typical ingredient data and will vary with the exact products and quantities you use.
Tips for success
- Do not cover the pan; trapped steam makes the cauliflower soggy.
- Use the largest pan you have, or cook in two batches.
- Frozen riced cauliflower works well; cook it straight from frozen and let the water evaporate.
Troubleshooting
- The cauliflower rice is soggy. Use high heat, avoid covering the pan and cook in batches if your pan is small.
- It tastes too much like cauliflower. Use more garlic, ginger and soy sauce, and cook it until lightly browned.
- The eggs are rubbery. Scramble them gently and remove them while still soft.
- It is too salty. Add more cauliflower or vegetables and use reduced-sodium soy sauce.
Variations
- Chicken or shrimp. Add 2 cups cooked diced chicken or shrimp with the eggs.
- Pineapple. Add 1 cup diced pineapple and a dash of fish sauce for a Thai twist.
- Half and half. Mix half cauliflower rice and half cooked brown rice.
What to serve with it
Serve cauliflower fried rice as a light main course or as a side for teriyaki chicken, baked tofu, shrimp stir-fry or salmon bites.
Top it with chili crisp, sriracha or a fried egg for an easy, satisfying meal.
Make ahead and storage
Rice the cauliflower up to three days ahead and store it in the fridge. Leftover fried rice keeps for three days and reheats best in a hot skillet.
Refrigerate for up to 3 days. Reheat in a hot skillet to keep the texture as dry as possible.
Is it healthy?
Cauliflower is low in calories and carbohydrates and provides vitamin C, vitamin K and fiber. Replacing rice with cauliflower makes this dish much lighter while still filling.
Soy sauce is high in sodium, so measure it and use a reduced-sodium version. Adding a protein such as chicken or shrimp makes it a more complete meal.
Nutrition information is an estimate for general guidance only and is not medical or dietary advice.
Frequently asked questions
Does cauliflower rice taste like cauliflower?
Only mildly. Once it is stir-fried with soy sauce, garlic and ginger, the flavor is very close to regular fried rice.
How do I keep cauliflower rice from getting mushy?
Squeeze out excess moisture, use high heat, do not overcrowd the pan, and do not cover it.
Is cauliflower fried rice keto?
It is low in carbs. Peas and carrots add some carbohydrates, so leave them out or reduce them for a stricter keto diet.
Can I use frozen riced cauliflower?
Yes. Cook it from frozen and let the water evaporate before adding the seasonings.
Is cauliflower fried rice keto?
Yes, especially if you reduce the peas and carrots.
Can I add meat?
Yes. Add cooked chicken, shrimp or pork.
Can I mix cauliflower rice with regular rice?
Yes. A half-and-half mix is a great way to lighten fried rice while keeping a classic texture.
How do I make it vegan?
Replace the eggs with crumbled firm tofu seasoned with a pinch of turmeric.
Can I freeze cauliflower fried rice?
Yes, for up to two months, though the texture softens slightly.
What can I add for extra flavor?
Fresh ginger, garlic, a splash of rice vinegar, chili flakes or kimchi.
How many calories are in a serving?
About 160 calories per serving.
Do I need a food processor?
No. You can grate the cauliflower on the large holes of a box grater.
Is it gluten-free?
Yes, if you use tamari.
Final thoughts
This cauliflower fried rice takes about 22 min from start to finish and serves 4. It is vegetarian and dairy-free, and it is easy to adapt with the variations above. If you make it, adjust the seasoning to your taste and make a note of what you changed, so the next batch is exactly how you like it. Looking for more ideas? Browse all our dinner recipes or the full recipe index.