If you’ve been craving takeout but wish it could be just a bit lighter, fresher, and dare I say, even more delicious, Cauliflower Fried Rice is your answer. Warm, savory, absolutely loaded with colorful veggies, and ready in a flash—this dish delivers all the comfort of classic fried rice with a veggie-packed twist you just have to try!
Why You’ll Love This Recipe
- Unbelievably Satisfying: Every bite of this Cauliflower Fried Rice is packed with savory flavor, making it feel just as cozy and indulgent as traditional fried rice.
- Quick Weeknight Winner: From chopping to stir-frying, you’ll have dinner ready in about 30 minutes—faster than waiting for delivery!
- Naturally Gluten-Free & Adaptable: With simple swaps, this recipe fits a variety of dietary needs, and you can easily adjust the veggies or protein to suit your tastes.
- Sneaky Veggie Power: It’s perfect for sneaking more veggies into your day without sacrificing flavor or texture.
Ingredients You’ll Need
The magic of Cauliflower Fried Rice lies in just a handful of everyday ingredients that work together to create layers of savory, aromatic, and colorful goodness. Each one has a role to play in adding flavor, texture, crunch, or zing!
- Vegetable oil: Gives everything that classic, high-heat wok shine and prevents sticking for perfectly sautéed veggies and eggs.
- Eggs: Scrambled eggs bring protein, richness, and that beloved fluffy texture you expect from fried rice.
- Scallions: Both the white and green parts add freshness and gentle onion flavor; they’re also beautiful for color contrast.
- Garlic & fresh ginger: These aromatics deliver bold, zesty flavor—don’t skip them if you want that real takeout taste!
- Cauliflower: The superstar! Grated or riced, cauliflower soaks up the sauces and creates the perfect rice-like texture with fewer carbs.
- Soy sauce: Adds irresistible savory depth and beautiful color—use gluten-free if needed.
- Crushed red pepper flakes: Just a pinch for gentle heat, adjustable to your liking.
- Sugar: Balances the salty notes and brings out the sweetness in the veggies.
- Frozen peas and carrots: Pops of color and a classic fried rice duo that cook in minutes.
- Rice vinegar & sesame oil: A splash of acidity and nutty sesame lift the whole dish at the end!
- Chopped cashews or peanuts (optional): For satisfying crunch and richness—totally up to you!
Variations
One of the best things about Cauliflower Fried Rice is how endlessly customizable it is. Whether you want to make it vegetarian, load it up with extra protein, or clear out the veggie drawer, this recipe is your blank canvas.
- Add Shrimp or Chicken: Sauté some bite-sized pieces of shrimp or chicken with your aromatics for a heartier, protein-rich meal.
- Go All-Veggie: Swap in extra veggies like bell peppers, snap peas, edamame, or baby corn—whatever you love or need to use up.
- Spice It Up: A drizzle of Sriracha or a bit more red pepper flakes can turn up the heat if you like it spicy!
- Low-Sodium: Use low-sodium soy sauce, and adjust seasonings to keep it lighter on sodium if you’re watching your intake.
- Make It Vegan: Skip the eggs or use a tofu scramble—they work beautifully in the same quick method.
How to Make Cauliflower Fried Rice
Step 1: Prep the Cauliflower
If you’re using a whole head of cauliflower, simply cut it into florets and pulse in your food processor until it resembles coarse rice—don’t over-process, you want little “grains,” not mush! If you’re using pre-riced cauliflower, just measure out two pounds and thaw if frozen. This step is your shortcut to fluffy, rice-like texture without the carbs.
Step 2: Scramble the Eggs
Heat a little oil in a large skillet (nonstick is ideal), then pour in your beaten eggs with a pinch of salt. Gently scramble until just set and fluffy, then scoop them onto a plate. This quick move ensures your eggs stay perfectly tender rather than overcooked in the final dish.
Step 3: Sauté the Aromatics
Wipe out the pan, add a bit more oil, and toss in the light parts of your scallions, the garlic, and the fresh ginger. Stir and cook for a few minutes—this is where your kitchen starts to smell absolutely irresistible, and these flavors become the backbone of your Cauliflower Fried Rice.
Step 4: Stir-Fry the Cauliflower “Rice”
Add the grated cauliflower, soy sauce, crushed red pepper flakes, a touch of sugar, and a bit more salt right to your aromatic base. Sauté, tossing and stirring, just until the cauliflower is tender-crisp and starting to soak up the savory flavors—this should take about 3 minutes. Don’t overcook; you want a little bite!
Step 5: Add Veggies and Finish
Toss in the frozen peas and carrots and let them heat through, then finish with rice vinegar and sesame oil for that signature bright, nutty punch. Fold in your reserved scrambled eggs, the green scallion tops, and nuts if using. Taste and add that last splash of soy sauce if you want a touch more savoriness. Serve hot and watch it disappear!
Pro Tips for Making Cauliflower Fried Rice
- Rice Grain Consistency: When grating the cauliflower, pulse just until you get small, rice-sized pieces—over-processing will make the texture mushy instead of fluffy and distinct.
- High Heat Sizzle: For that signature stir-fry flavor, keep your pan hot and move quickly—the heat helps keep veggies vibrant and prevents sogginess.
- Layer Your Sauces: Add most of the soy sauce when stir-frying, but wait to add the sesame oil and rice vinegar until the very end to keep their flavors bright and bold.
- Fresh Ginger Magic: Use a microplane or the smallest holes of your grater on peeled fresh ginger—it’s worth the tiny extra step for a punch of authentic fragrance and flavor!
How to Serve Cauliflower Fried Rice
Garnishes
Bring your Cauliflower Fried Rice to life with a shower of sliced green scallions on top for color, a sprinkle of chopped peanuts or cashews for crunch, and an extra drizzle of toasted sesame oil for aroma—don’t forget a dusting of extra red pepper flakes if you like it spicy!
Side Dishes
This recipe makes a fantastic light meal on its own, but if you love a spread, serve it with steamed or roasted Asian greens, crispy tofu, chicken satay skewers, or a tangy cucumber salad for contrast and crunch.
Creative Ways to Present
For a fun twist, serve Cauliflower Fried Rice in scooped-out bell peppers or small bowls for a “takeout at home” vibe. It also makes a delicious lettuce cup filling—just spoon it in and let everyone build their own hand-held bites!
Make Ahead and Storage
Storing Leftovers
Leftover Cauliflower Fried Rice keeps wonderfully! Store any extras in an airtight container in the fridge for up to three days—the flavors only deepen overnight, so it makes a fantastic packed lunch or quick meal later in the week.
Freezing
You can freeze Cauliflower Fried Rice for up to 2 months. Let it cool completely, pack into freezer-safe bags or containers, and press out any extra air. Thaw overnight in the fridge and reheat gently for best texture.
Reheating
The quickest (and tastiest) way to reheat is in a hot nonstick skillet—just add a splash of water or broth and stir-fry until hot. You can also use the microwave, but stir halfway through to distribute the heat and keep the texture light.
FAQs
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Can I use frozen cauliflower rice for this recipe?
Absolutely! Frozen cauliflower rice works perfectly for Cauliflower Fried Rice—just thaw and drain off any excess moisture first so your “rice” doesn’t turn soggy when stir-fried.
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How can I make Cauliflower Fried Rice vegan?
It’s easy—simply omit the eggs or replace them with a quick tofu scramble. You’ll still enjoy all the flavor and texture, completely plant-based!
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What’s the best way to get the “rice” texture right?
Pulse the cauliflower just until it looks like grains of rice—avoid over-processing, which leads to mush. And don’t cook it too long; about 3–4 minutes is plenty to keep things tender but not watery.
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Is Cauliflower Fried Rice good for meal prep?
Yes, it’s a meal prep superstar! The flavors actually develop as it sits, and you can divide into portions for days of fast, healthy lunches or quick dinners.
Final Thoughts
Whether you’re looking for a way to eat more veggies, lighten up takeout night, or simply shake up your dinner routine, Cauliflower Fried Rice is pure joy in a skillet. I can’t wait for you to try it—let it surprise you, and don’t forget to add your own finishing touches!
Print
Cauliflower Fried Rice Recipe
- Prep Time: 15 Minutes
- Cook Time: 15 Minutes
- Total Time: 30 Minutes
- Yield: 4 servings 1x
- Category: Stovetop
- Method: Stovetop
Description
A healthy and flavorful twist on traditional fried rice, this Cauliflower Fried Rice is packed with veggies and seasoned with a mix of soy sauce, ginger, and garlic. It’s a satisfying and low-carb alternative to regular fried rice.
Ingredients
Ingredients:
- Vegetable oil
- 2 large eggs, beaten
- Salt
- 1 cup chopped scallions (5-6 scallions), light and green parts separated
- 3 garlic cloves, minced
- 1 tablespoon finely chopped fresh ginger
- 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
- Prepare the Cauliflower: Grate the cauliflower in a food processor or by hand and 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 and Seasonings: Stir in cauliflower, soy sauce, red pepper flakes, sugar, and salt.
- Add Vegetables: Mix in peas, carrots, and cook until tender-crisp.
- Finish and Serve: Stir in vinegar, sesame oil, green scallions, nuts, and eggs. Adjust seasoning and serve hot.
Notes
- If using ‘ready to cook’ cauliflower rice, skip the grating step.
- For gluten-free adaptation, ensure all soy sauce used is gluten-free.
Nutrition
- Serving Size: 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
