This cauliflower fried rice is a healthy, low-carb alternative to classic fried rice. Made in one pan and ready in 20 minutes.
Why You’ll Love This Recipe
- Low-carb and keto-friendly
- Ready in under 20 minutes
- One-pan meal with easy cleanup
- Customizable with your favorite proteins
Ingredients
For the Cauliflower Fried Rice
- 1 large head cauliflower (or 4 cups riced cauliflower)
- 2 tablespoons sesame oil or olive oil
- 2 cloves garlic, minced
- ½ cup frozen peas and carrots
- 2 green onions, sliced
- 2 eggs, lightly beaten
- 2–3 tablespoons soy sauce or tamari
- ¼ teaspoon black pepper
Optional Add-Ins
- Cooked chicken, shrimp, or tofu
- Red pepper flakes
- Sesame seeds
Step-by-Step Instructions
- Cut cauliflower into florets and pulse in a food processor until rice-sized (skip if using pre-riced cauliflower).
- Heat oil in a large skillet or wok over medium-high heat.
- Add garlic and sauté for 30 seconds until fragrant.
- Add peas and carrots and cook for 2–3 minutes.
- Stir in riced cauliflower and cook for 5–6 minutes, stirring frequently, until tender.
- Push cauliflower mixture to one side of the pan and add eggs to the empty side.
- Scramble eggs until just set, then mix into the cauliflower.
- Add soy sauce and black pepper; toss well to combine.
- Stir in green onions and remove from heat.
Equipment
- Food processor or box grater
- Large skillet or wok
- Cutting board
- Sharp knife
- Spatula
Tips & Variations
- Avoid soggy rice: Cook cauliflower over high heat and don’t overcrowd the pan.
- Protein boost: Add cooked chicken, shrimp, or eggs.
- Vegetarian/vegan: Skip eggs and add tofu or edamame.
- Storage: Store leftovers in an airtight container for up to 3 days.
- Reheating: Reheat in a skillet for best texture.
Serving Suggestions
- Serve as a main dish with added protein
- Pair with grilled chicken, salmon, or tofu
- Use as a side dish for Asian-inspired meals
- Top with sesame seeds or chili oil
Nutrition Facts (Approximate per Serving)
- Calories: 210
- Protein: 12g
- Carbohydrates: 15g
- Fat: 12g
Conclusion
This Cauliflower Fried Rice is proof that healthy swaps don’t mean sacrificing flavor. It’s quick, versatile, and perfect for low-carb lifestyles or anyone wanting a lighter take on a classic favorite. Save it, share it, and add it to your weekly meal plan.
FAQ – Cauliflower Fried Rice
Can I use frozen riced cauliflower?
Yes, just thaw and squeeze out excess moisture before cooking.
Is cauliflower fried rice keto-friendly?
Yes, it’s naturally low-carb and keto-approved.
Can I make this ahead of time?
Yes, store cooked cauliflower fried rice in the fridge for up to 3 days.
How do I keep it from getting watery?
Cook on high heat and avoid covering the pan.
Can I add meat or seafood?
Absolutely chicken, shrimp, pork, or beef all work well.