Skip the takeout and make this Healthy Cauliflower Fried Rice at home. It’s a low‑carb, vegetable-packed meal with eggs for protein and comes together in under 20 minutes.
If you enjoy low‑carb meals, try similar ideas like Egg Roll in a Bowl or Zucchini Pasta for variety.
Cauliflower Fried Rice
Cauliflower Fried Rice is a quick, weeknight staple. It’s simple to prepare, flexible enough to use whatever vegetables you have on hand, and works as a vegetarian dish or a base for added protein such as chicken, shrimp, or beef. Because cauliflower cooks quickly, this version takes much less time than traditional fried rice but still delivers the savory, satisfying flavors you expect. It’s also a great way to add extra vegetables to your meals while keeping carbs and calories lower than regular rice.
If you like easy fried rice, consider other variations such as Beef Fried Rice for a heartier option.
Ingredients
- Butter: I use butter for flavor and to help brown the riced cauliflower. Substitute a neutral oil if you prefer.
- Eggs: Provide protein and texture; swap with tofu for a vegan or egg‑free version.
- Vegetables: I typically include diced carrots, onion, garlic, and peas. Use any vegetables you have on hand—bell peppers, mushrooms, or zucchini work well.
- Cauliflower: One medium head of cauliflower makes enough rice for this recipe. Frozen pre‑riced cauliflower (about 4 cups) saves time.
- Soy sauce: Low‑sodium soy sauce keeps sodium in check; if you use regular soy sauce, taste and adjust with a splash of water if needed.
- Oyster sauce: Adds savory depth and a touch of sweetness. If you omit it, a little extra soy sauce and a pinch of sugar will help balance flavors.
- Sesame oil: A small amount adds a nutty finish—use sparingly for best results.
How to make cauliflower fried rice
- Heat 1 tablespoon of butter in a large skillet over medium heat. Add the whisked eggs, scramble until cooked through, then remove the eggs to a bowl and set aside.
- Add the remaining tablespoon of butter to the skillet. Add diced carrots, diced onion, and the riced cauliflower. Sauté until the vegetables are tender and the cauliflower is lightly caramelized, about 3–4 minutes. Stir in minced garlic and cook for another minute.
- Return the scrambled eggs to the pan. Add frozen peas, soy sauce, oyster sauce, sesame oil, and Sriracha to taste. Stir and cook 1–2 minutes until everything is heated through and well combined.
- Serve immediately, garnished with sesame seeds and sliced green onions if desired.
How to make cauliflower into rice
The easiest way to rice cauliflower is with a food processor. Break the cauliflower into florets or large chunks, pulse until the pieces resemble grains of rice, then transfer to a bowl. To save time, rice several heads at once, freeze extras in a freezer bag for up to three months, or buy frozen riced cauliflower—no thawing required; add it straight to the pan.
What goes with cauliflower rice?
- Slow Cooker Broccoli Beef (idea)
- Air Fryer Egg Rolls (idea)
- General Tso’s Chicken (idea)
- 30‑Minute Mongolian Beef (idea)
- Kung Pao Shrimp (idea)
- Chicken Lo Mein (idea)
- Wonton Soup (idea)
- Homemade Dumplings (idea)
Frequently Asked Questions
Why is my cauliflower fried rice soggy?
Cauliflower naturally contains a lot of water. Overcooking, especially after adding salt, can draw out moisture and make the dish runny. Cook the cauliflower just until tender and avoid prolonged simmering to keep the texture light and not soupy.
Is cauliflower rice good for you?
Yes. Cauliflower is a nutrient‑dense vegetable that reduces carbs and calories when it replaces regular rice, while adding fiber, vitamin C, and other nutrients to your meal.
What does cauliflower fried rice taste like?
Cauliflower fried rice tastes similar to traditional fried rice but with a subtle cauliflower flavor and a slightly firmer, more vegetable‑like bite. Proper seasoning and a bit of browning make it savory and satisfying.
For another low‑carb option, try Mexican Cauliflower Rice as a flavorful side or base.
More low-carb recipes to try
- Cauliflower Mashed Potatoes
- Grilled Steak Kabobs
- Healthy Shrimp Scampi with Zucchini Noodles
- Thai Red Curry Chicken Meatballs
- Cheeseburger In A Bowl
Save this Recipe
Save or bookmark this recipe so you can prepare it again. It’s a fast, healthy option that works well for meal prep and family dinners.
Recipe: Cauliflower Fried Rice
Serves: 4 | Prep Time: 10 mins | Cook Time: 10 mins | Total Time: 20 mins
Ingredients
- 1 medium head cauliflower, riced
- 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 and green onions for garnish (optional)
Instructions
- Cut cauliflower into chunks and pulse in a food processor until it resembles rice. Set aside.
- Heat 1 tbsp butter in a large skillet over medium heat. Add the whisked eggs and scramble until fully cooked. Transfer eggs to a bowl.
- Add the remaining 1 tbsp butter to the skillet. Sauté carrots and onion for 1–2 minutes, then add riced cauliflower and cook until tender and lightly browned, about 3–4 minutes. Stir in garlic and cook 1 minute more.
- Return the eggs to the pan. Stir in peas, soy sauce, oyster sauce, sesame oil, and Sriracha. Cook 1–2 minutes until heated through and well combined.
- Serve immediately, garnished with sesame seeds and sliced green onions if desired.
Nutrition Information (per serving)
Calories: 161 kcal • Carbohydrates: 20 g • Protein: 6 g • Fat: 8 g • Fiber: 6 g • Sodium: 747 mg
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