This cauliflower fried rice is a quick, low-carb alternative to classic fried rice. Packed with veggies, big flavor, and ready in under 20 minutes. Perfect for healthy dinners and meal prep.
Why You’ll Love This Recipe
- Quick & easy – ready in under 20 minutes
- Family-friendly and picky-eater approved
- Budget-friendly with simple ingredients
- Customizable with your favorite proteins and veggies
- Low-carb, keto-friendly, and gluten-free
Ingredients
- 1 medium head cauliflower, riced (about 4 cups)
- 2 tablespoons olive oil or sesame oil
- 2 eggs, lightly beaten
- 1 cup frozen peas and carrots
- 3 cloves garlic, minced
- 3 tablespoons soy sauce or coconut aminos
- 1 teaspoon sesame oil
- 2 green onions, sliced
- Salt and black pepper, to taste
Optional Add-Ins
- Cooked chicken, shrimp, or tofu
- Diced onion or bell pepper
- Red pepper flakes for heat
Step-by-Step Instructions
- Rice the cauliflower using a food processor or box grater and set aside.
- Heat oil in a large skillet or wok over medium heat.
- Scramble the eggs in the skillet, stirring gently until just set. Remove and set aside.
- Sauté garlic in the same skillet for 30 seconds until fragrant.
- Add peas and carrots and cook for 2–3 minutes until tender.
- Stir in cauliflower rice and cook for 5–7 minutes, stirring often, until soft but not mushy.
- Return eggs to the skillet, add soy sauce and sesame oil, and mix well.
- Season with salt, pepper, and garnish with green onions before serving.
Equipment
- Large skillet or wok
- Food processor or box grater
- Wooden spoon or spatula
- Cutting board and knife
Tips & Variations
- Don’t overcook the cauliflower or it will become watery.
- Use high heat and stir frequently for the best fried-rice texture.
- Swap soy sauce for tamari or coconut aminos for gluten-free.
- Store leftovers in an airtight container for up to 3 days.
- Reheat in a skillet, not the microwave, to avoid sogginess.
Serving Suggestions
- Serve with grilled chicken, shrimp, or steak
- Pair with egg rolls or lettuce wraps
- Enjoy as a main dish or a healthy side
- Top with a fried egg or chili crisp for extra flavor
Nutrition Facts (Approximate per serving)
- Calories: 150
- Protein: 7g
- Carbohydrates: 10g
- Fat: 9g
- Fiber: 4g
Conclusion
This Cauliflower Fried Rice is proof that healthy food can still be bold, comforting, and delicious. It’s perfect for busy nights, meal prep, or anyone cutting carbs without sacrificing flavor. Save it, print it, and share it with anyone who loves easy, healthy recipes.
FAQ Section
Can I freeze cauliflower fried rice?
Yes, but it’s best enjoyed fresh. Freezing may slightly change the texture.
How do I keep it from getting soggy?
Cook over medium-high heat and avoid overcrowding the pan.
Can I make it ahead of time?
Yes, store it in the fridge and reheat in a skillet before serving.
Can I add protein?
Absolutely chicken, shrimp, tofu, or eggs work great.
Is this keto-friendly?
Yes, especially when using coconut aminos instead of soy sauce.