Cauliflower Fried Rice is a light, healthy alternative to traditional fried rice that’s packed with vegetables and flavor. Riced cauliflower takes the place of white rice, creating a low-carb base that soaks up savory sesame oil and soy sauce beautifully. With tender carrots, sweet peas, scrambled eggs, and a hint of garlic, this dish is colorful, satisfying, and ready in just minutes. It’s perfect as a side dish or a quick weeknight dinner, and it’s so quick and easy!
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I make this cauliflower fried rice constantly because it’s one of those recipes that comes together faster than ordering takeout. It’s surprisingly filling despite being so light, and the sesame oil gives it that authentic fried rice flavor everyone loves. I started making it when I was looking for ways to add more vegetables to my meals, and now it’s become a regular in my dinner rotation. It pairs wonderfully with any Asian-inspired main dish, or you can add protein right into the rice for a complete meal.
Ingredients
- Head cauliflower – You’ll need about 4 cups of riced cauliflower. I always make mine fresh. Frozen and thawed is so watery, which makes a terrible fried rice.
- Sesame oil – There’s a lot of flavor in this. Start with 1 tablespoon if you’re unfamiliar with the flavor.
- Carrots – Peel and then dice them. I love using my alligator chopper for jobs like this.
- Peas – Frozen peas are fine.
- Garlic cloves – Fresh garlic, please! Jarlic just doesn’t have the same flavor.
- Large eggs – Extra large are fine, too.
- Soy sauce – Use tamari if you’re cutting carbs.
- Green onions – White and green parts.
- Salt and pepper
How to Make Cauliflower Fried Rice
Scroll down for the full recipe card with exact measurements and printable instructions.
Cut the cauliflower into florets and pulse them in a food processor until they reach a rice-like consistency. If using pre-riced cauliflower, have it measured and ready. Pat the cauliflower rice dry with paper towels if it seems wet; this helps it get a better texture when cooking.
Heat 1 tablespoon of sesame oil in a large skillet or wok over medium heat. Once the oil is shimmering, add the diced carrots and peas. Use a wooden spoon or spatula to stir frequently, cooking for about 3 to 4 minutes until the vegetables are tender and the carrots have softened.
Add the minced garlic to the large skillet and cook for an additional minute, stirring constantly so it doesn’t burn. The garlic should become fragrant but not brown.
Push all the vegetables to one side of the skillet using your spatula. Pour the beaten eggs into the empty side of the pan. Let them sit for a few seconds, then use your spatula to scramble them, breaking them into small pieces as they cook. Continue until the eggs are fully cooked and no longer runny, about 2 to 3 minutes.
Add the riced cauliflower to the skillet along with the remaining tablespoon of sesame oil. Stir everything together, combining the eggs, vegetables, and cauliflower rice. Cook for 3 to 5 minutes, stirring frequently, until the cauliflower is heated through and tender but not mushy.
Drizzle the soy sauce evenly over the mixture. Stir well with your spatula to ensure everything is coated and the sauce is distributed throughout. Continue cooking for another minute to let the flavors meld together.
Taste and season with salt and pepper as needed, keeping in mind that soy sauce is already salty. Use tongs or a serving spoon to transfer the fried rice to a serving bowl or plates. Garnish with the sliced green onions and serve immediately while hot.
Serving Suggestions
Cauliflower Fried Rice works beautifully as a side dish alongside teriyaki chicken, grilled or baked salmon, or beef stir-fry. You can also turn it into a complete meal by adding cooked shrimp, diced chicken, tofu, or edamame directly into the rice. For extra flavor, drizzle with sriracha, add a fried egg on top, or sprinkle with sesame seeds. It’s also great for meal prep; make a big batch and portion it out for quick lunches throughout the week.
Storage Tips
Store leftover Cauliflower Fried Rice in an airtight container in the refrigerator for up to 4 days. Reheat in a skillet over medium heat with a splash of sesame oil or water to refresh the texture, or microwave in 1-minute intervals, stirring between each. The cauliflower may release some moisture as it sits, so drain any excess liquid before reheating. This dish is best enjoyed fresh but reheats well for meal prep purposes.
Cauliflower Fried Rice
Equipment
- Food processor (if making cauliflower rice)
Ingredients
- 1 medium head cauliflower riced
- 2 tablespoons sesame oil
- 1/2 cup diced carrots
- 1/2 cup peas
- 2 cloves garlic minced
- 2 large eggs beaten
- 3 tablespoons soy sauce
- 2 green onions sliced
- Salt and pepper to taste
Instructions
- Pulse the cauliflower florets in a food processor until rice-like in texture. Pat dry with paper towels if wet. If using pre-riced cauliflower, measure and set aside.
- Heat 1 tablespoon of sesame oil in a large skillet or wok over medium heat. Add diced carrots and peas; cook for 3 to 4 minutes, stirring frequently with a wooden spoon or spatula, until tender.
- Add minced garlic to the skillet and cook for 1 minute, stirring constantly until fragrant but not browned.
- Push vegetables to one side of the skillet using a spatula. Pour beaten eggs into the empty side. Let it sit briefly, then scramble with the spatula, breaking into small pieces. Cook for 2 to 3 minutes until fully cooked.
- Add riced cauliflower and the remaining 1 tablespoon of sesame oil to the skillet. Stir with a wooden spoon or spatula to combine all ingredients. Cook for 3 to 5 minutes, stirring frequently, until cauliflower is heated through and tender.
- Drizzle soy sauce evenly over the mixture. Stir well with a spatula to coat everything. Cook for 1 more minute to blend flavors.
- Taste and season with salt and pepper as needed. Transfer to a serving bowl or plates using a serving spoon or tongs. Garnish with sliced green onions and serve immediately.
Nutrition
A Note on Nutritional Information
Nutritional information for this recipe is provided as a courtesy and is calculated based on available online ingredient information. It is only an approximate value. The accuracy of the nutritional information for any recipe on this site cannot be guaranteed. Erythritol carbs (sugar substitutes) are not included in the carbohydrate counts as they have been shown not to impact blood sugar, and they have zero calories and zero carbs. Net carbs are the total carbs minus fiber.
