Cauliflower Fried Rice Recipe

If you’re looking for a crave-worthy, healthy twist on a classic takeout staple, Cauliflower Fried Rice is your new go-to recipe. This dish takes all the comforting flavors and textures of traditional fried rice and gives them a fresh, veggie-packed upgrade using cauliflower crumbles instead of grain rice. In just about 25 minutes, you’ll have a bowl piled high with golden eggs, crisp-tender veggies, and that unmistakable stir-fry aroma — all while keeping things light and wonderfully satisfying.

Ingredients You’ll Need

One of the joys of making Cauliflower Fried Rice is how simple, yet purposeful, each ingredient is. Every addition brings more than just flavor — from the color pop of peas and carrots to the irresistible nuttiness of sesame oil, each bite is a little celebration.

• Sesame oil: This fragrant oil gives the dish its unmistakable depth and authentic stir-fry character.
• Eggs, beaten: For ribbons of soft, protein-rich goodness that coat the cauliflower and bind the flavors.
• Small onion, chopped: Onions add sweet savoriness and a subtle crunch as they caramelize.
• Frozen peas and carrots: A classic duo that brings sweetness, color, and just a touch of nostalgia.
• Riced cauliflower: This is the star of the show, mimicking the texture of rice while keeping things light and nutritious.
• Soy sauce: Brings umami to the party; use a gluten-free version if needed.
• Garlic powder: Infuses every bite with an extra layer of aromatic flavor, no mincing required.
• Black pepper: Just a pinch gives gentle heat and ties everything together.
• Optional: Chopped green onions or sesame seeds for garnish: These take your Cauliflower Fried Rice from delicious to dazzling.

How to Make Cauliflower Fried Rice

Step 1: Scramble the Eggs

Start by heating the sesame oil in a large skillet or wok over medium-high heat. Once it shimmers, pour in the beaten eggs and gently scramble them, stirring until just set. Remove the eggs to a bowl and set aside so they don’t overcook — you’ll add them back at the end for that perfect, tender finish.

Step 2: Sauté the Onion and Veggies

In the same sizzling pan, add your chopped onion and frozen peas and carrots. Stir frequently as the onion softens and turns slightly golden, and the veggies heat through and brighten up. This step lays the sweet, savory foundation for your Cauliflower Fried Rice.

Step 3: Add the Riced Cauliflower

Stir in the riced cauliflower, making sure it mingles well with the veggies. Sauté for 5 to 7 minutes, letting the cauliflower soak up all those tasty aromas and soften until it’s tender and fluffy — just like perfectly cooked rice but with a nutritious, lower-carb twist.

Step 4: Season and Combine

Pour in the soy sauce, sprinkle with garlic powder and black pepper, then stir everything together so every bite is flavorful. Return your scrambled eggs to the pan, breaking them up as you mix. Let the whole skillet cook for a couple more minutes until the eggs are warmed through and the Cauliflower Fried Rice is perfectly combined.

Step 5: Garnish and Serve

Take your finished dish off the heat and sprinkle with chopped green onions or sesame seeds for a bright, toasty finish. Trust me — this little extra makes your homemade Cauliflower Fried Rice truly shine.

How to Serve Cauliflower Fried Rice

Garnishes

Garnishing your Cauliflower Fried Rice isn’t just for looks — it adds fresh flavor and texture, too! A handful of thinly sliced green onions perks up the entire bowl, while a sprinkle of sesame seeds adds subtle crunch and a deep nutty note. For extra punch, try a squeeze of lime or a dash of chili flakes if you like a bit of heat.

Side Dishes

Cauliflower Fried Rice holds its own as a main or a side. Pair it with grilled chicken, crispy tofu, or sticky-sweet shrimp for a heartier meal. If you want to keep things light and plant-forward, serve it with a side of Asian-inspired slaw or roasted broccoli tossed in a little soy sauce and sesame oil.

Creative Ways to Present

Switch things up by serving your Cauliflower Fried Rice in halved bell peppers for a playful, edible bowl, or top it with a fried egg and a sprinkle of sriracha for a brunchy twist. For meal prep, pack it into jars layered with extra veggies and protein for a colorful, grab-and-go lunch that tastes just as good chilled as it does warm.

Make Ahead and Storage

Storing Leftovers

Leftover Cauliflower Fried Rice stays fresh for up to 4 days in the fridge. Cool it quickly and store it in airtight containers — this keeps it tasting lively and prevents any sogginess.

Freezing

Freezing Cauliflower Fried Rice is a game changer for busy weeks! Let it cool completely, portion into freezer bags or containers, and freeze for up to one month. When you’re ready for a quick meal, just thaw overnight in the fridge or pop it straight into the microwave from frozen – the texture holds up surprisingly well.

Reheating

Reheat your Cauliflower Fried Rice gently in a skillet over medium heat for the best flavor and texture, or use the microwave for added speed. Add a splash of water or extra soy sauce if it seems a little dry, and sprinkle on some fresh green onions to revive its vibrant flavors.

FAQs

Can I use fresh cauliflower instead of pre-riced?

Absolutely! Just pulse fresh cauliflower florets in a food processor until they resemble rice grains. It’s quick and lets you control exactly how fine or coarse your “rice” is.

How do I keep Cauliflower Fried Rice from getting soggy?

Be sure to sauté the riced cauliflower over medium-high heat to drive off any excess moisture. Also, don’t cover the pan while cooking — you want steam to escape for fluffy, rice-like grains.

What protein can I add to make this a full meal?

Grilled chicken, shrimp, tofu, or tempeh are all fantastic options. Just toss them in during the final step to warm through and soak up those delicious flavors.

Is Cauliflower Fried Rice gluten-free?

It can be! Just use tamari or a gluten-free soy sauce and double-check that your other ingredients don’t contain hidden gluten. It’s a great fit for gluten-sensitive or celiac-friendly diets.

Can I double or triple the recipe for a crowd?

Definitely. Just use a larger pan and work in batches if needed, so nothing gets crowded and everything sautés properly instead of steaming. Your guests will love it!

Final Thoughts

There you have it — a bowl of Cauliflower Fried Rice that’s just as comforting as your favorite takeout, but a whole lot lighter and brighter. Don’t wait for a special occasion; grab a skillet and treat yourself (and maybe your friends and family, too) to this unbeatable weeknight favorite!