Cauliflower Fried Rice – A Fast, Flavorful Weeknight Favorite
Cauliflower fried rice is the kind of recipe that makes weeknights easier and healthier without feeling like a compromise. It cooks fast, tastes cozy and familiar, and still packs in a load of vegetables. If you love the takeout classic but want something lighter, this version hits the spot.
It’s flexible, too, so you can use what’s already in your fridge. Once you try it, you might find yourself making it on repeat.
Cauliflower Fried Rice – A Fast, Flavorful Weeknight Favorite
Ingredients
Method
- Rice the cauliflower: If using a whole head, cut into florets and pulse in a food processor until it looks like rice. Don’t over-process.You want small, even grains.
- Prep aromatics: Dice the onion and mince the garlic and ginger. Slice the green onions, keeping whites and greens separate.
- Scramble the eggs: Heat 1 teaspoon oil in a large skillet or wok over medium heat. Add the beaten eggs, scramble briefly, then remove to a plate. Don’t overcook; they’ll finish in the pan later.
- Sauté the aromatics: Add 1 tablespoon oil to the pan.Cook onion and green onion whites until softened, 2–3 minutes. Stir in garlic and ginger for 30 seconds until fragrant.
- Add veggies and protein: Toss in peas and carrots. If using a cooked protein, add it now to warm through.Stir-fry 2–3 minutes.
- Cook the cauliflower rice: Push everything to the sides. Add the remaining oil to the center, then the cauliflower rice. Spread it out and let it steam-fry for 2 minutes without stirring, then toss.Cook 4–6 minutes total until tender with a slight bite. Avoid overcooking or it will get mushy.
- Season: Stir in soy sauce or tamari, sesame oil, and rice vinegar if using. Add red pepper flakes or sriracha to taste. Return the scrambled eggs to the pan and break into small pieces.
- Finish: Toss in green onion tops.Taste and adjust salt, pepper, and soy. Sprinkle with sesame seeds if you like, and serve hot.
What Makes This Recipe So Good
- Light but satisfying: You get the flavor and texture of fried rice with a fraction of the carbs.
- Quick to cook: From chopping to plate, it’s often done in under 30 minutes.
- Endlessly flexible: Swap veggies, change the protein, or adjust the seasoning to taste.
- Meal-prep friendly: It reheats well for lunches and stays bright with a quick splash of sauce.
- Family-approved flavors: Familiar aromatics like garlic, ginger, and sesame make it craveable.
Ingredients
- 1 medium head cauliflower, riced (about 4 cups) or 1 bag pre-riced cauliflower
- 2 tablespoons neutral oil (avocado, canola, or light olive oil), divided
- 2 large eggs, lightly beaten
- 1 small onion, finely diced
- 2 cloves garlic, minced
- 1 tablespoon fresh ginger, minced (or 1 teaspoon ground ginger)
- 1 cup frozen peas and carrots (no need to thaw)
- 3–4 green onions, thinly sliced (whites and greens separated)
- 3 tablespoons low-sodium soy sauce or tamari
- 1–2 teaspoons toasted sesame oil
- 1 tablespoon rice vinegar (optional, for brightness)
- 1 cup cooked protein, chopped (rotisserie chicken, shrimp, tofu, or leftover pork; optional)
- Red pepper flakes or sriracha, to taste
- Salt and black pepper, to taste
- Sesame seeds and extra green onion for garnish (optional)
How to Make It
- Rice the cauliflower: If using a whole head, cut into florets and pulse in a food processor until it looks like rice. Don’t over-process.You want small, even grains.
- Prep aromatics: Dice the onion and mince the garlic and ginger. Slice the green onions, keeping whites and greens separate.
- Scramble the eggs: Heat 1 teaspoon oil in a large skillet or wok over medium heat. Add the beaten eggs, scramble briefly, then remove to a plate. Don’t overcook; they’ll finish in the pan later.
- Sauté the aromatics: Add 1 tablespoon oil to the pan.Cook onion and green onion whites until softened, 2–3 minutes. Stir in garlic and ginger for 30 seconds until fragrant.
- Add veggies and protein: Toss in peas and carrots. If using a cooked protein, add it now to warm through.Stir-fry 2–3 minutes.
- Cook the cauliflower rice: Push everything to the sides. Add the remaining oil to the center, then the cauliflower rice. Spread it out and let it steam-fry for 2 minutes without stirring, then toss.Cook 4–6 minutes total until tender with a slight bite. Avoid overcooking or it will get mushy.
- Season: Stir in soy sauce or tamari, sesame oil, and rice vinegar if using. Add red pepper flakes or sriracha to taste. Return the scrambled eggs to the pan and break into small pieces.
- Finish: Toss in green onion tops.Taste and adjust salt, pepper, and soy. Sprinkle with sesame seeds if you like, and serve hot.
Keeping It Fresh
- Storage: Store leftovers in an airtight container in the fridge for 3–4 days. Let it cool before sealing to avoid excess moisture.
- Reheating: Warm in a skillet over medium heat with a splash of water or extra soy sauce.Stir occasionally until hot. Microwave works in a pinch, but the pan keeps the texture better.
- Make-ahead tips: Rice the cauliflower up to 2 days ahead and keep it in a sealed container lined with a paper towel to absorb moisture.
- Freezing: Freeze raw cauliflower rice flat in a bag for up to 2 months. Cook it from frozen, adding a minute or two to the cook time.For fully cooked fried rice, freeze in portions and reheat in a skillet; expect a softer texture.
Benefits of This Recipe
- Lower carb, high veg: Cauliflower rice cuts carbs and boosts fiber while still feeling hearty.
- Protein-friendly: Eggs plus your choice of protein make it filling without feeling heavy.
- Budget-conscious: Uses common pantry staples and frozen veggies. Great for using up leftovers.
- Fast and flexible: One pan, quick cook time, and easy to adapt to different tastes or dietary needs.
- Takeout flavor at home: Garlic, ginger, soy, and sesame bring that familiar fried rice vibe.
Common Mistakes to Avoid
- Overprocessing the cauliflower: If it gets too fine, it turns soggy. Pulse in short bursts for even “grains.”
- Overcrowding the pan: Too much at once traps steam.Use a large skillet or cook in batches to keep it from getting wet.
- Skipping high heat: Medium-high heat helps evaporate moisture and gives you that slight stir-fry char.
- Adding sauces too early: Season after the cauliflower softens. Early sauce can make it watery.
- Overcooking the eggs: Scramble lightly, remove, and add back at the end for soft, tender pieces.
Alternatives
- Protein swaps: Try shrimp, ground turkey, diced ham, crispy tofu, or edamame. For extra flavor, marinate tofu briefly in soy and garlic.
- Veggie variations: Bell peppers, corn, mushrooms, zucchini, or shredded cabbage all work well.Add quick-cooking veggies later so they don’t go limp.
- Sauce ideas: Mix in oyster sauce for depth, a touch of hoisin for sweetness, or fish sauce for umami. For soy-free, use coconut aminos.
- Spice it up: Add chili crisp, gochujang, or a drizzle of sriracha. A pinch of white pepper gives classic fried rice warmth.
- Aromatics twist: Swap ginger for lemongrass or add a dash of five-spice for a different flavor profile.
- Egg-free or vegan: Skip the eggs and boost protein with tofu or tempeh.Finish with extra sesame oil for richness.
FAQ
Can I use frozen riced cauliflower?
Yes. It’s convenient and works well. Cook it straight from frozen in a hot pan, and give it an extra minute or two to evaporate moisture before adding sauces.
How do I keep cauliflower fried rice from getting soggy?
Use a large, hot pan, don’t overcrowd, and cook the cauliflower rice briefly until just tender.
Add sauces at the end and let excess moisture cook off before serving.
Is this recipe good for meal prep?
Absolutely. It lasts 3–4 days in the fridge and reheats well in a skillet. Keep a small container of soy or sesame oil to refresh the flavor when reheating.
What if I don’t have a food processor?
Grate the cauliflower on the large holes of a box grater.
It takes a few extra minutes but gives a great texture.
Can I make it gluten-free?
Yes. Use tamari or coconut aminos instead of regular soy sauce. Check labels on any add-ins like oyster sauce to ensure they’re gluten-free.
How do I add more protein without changing the flavor much?
Stir in small diced chicken breast, shrimp, or extra egg whites.
Edamame is another mild option that blends in nicely.
What oil is best for stir-frying?
Choose a high smoke point oil like avocado or canola for cooking. Finish with a small amount of toasted sesame oil for flavor.
Wrapping Up
Cauliflower fried rice is quick, flexible, and full of flavor. It satisfies that fried rice craving while keeping things light and veggie-forward.
With a few smart steps—hot pan, short cook time, and bold seasoning—you’ll get great texture and big taste. Keep the base recipe handy, then customize it with your favorite veggies and proteins. It’s a reliable go-to for busy nights and easy lunches.
