Wholesome Cauliflower Fried Rice

Cauliflower Fried Rice is a sensation for anyone seeking a healthy, low-carb twist on a beloved takeout classic. This vibrant dish delivers all the authentic flavors you crave, but with significantly fewer carbohydrates and calories. Best of all, it comes together in under 25 minutes, making it the perfect solution for a quick and satisfying weeknight meal.

For years, I’ve been experimenting with cauliflower as a versatile ingredient to lighten up our favorite comfort foods, successfully creating dishes like my Cauliflower Alfredo Sauce and even a healthier Mac and Cheese. When I discovered the magic of cauliflower rice, I knew exactly what my first culinary experiment would be: Fried Rice.

The true test of any healthier substitution is whether it can win over even the most ardent fans of the original. My husband’s love for traditional fried rice set a high bar, and I was genuinely nervous when I first served him my cauliflower version. To my absolute delight, we devoured the entire pan directly with forks, no plates needed! This low-carb fried rice quickly became an obsession in our household. It captures the exact same savory, umami-rich flavors of traditional fried rice, but with a fraction of the calories, and honestly, you won’t even miss the grain rice. It’s truly that good!

Why Choose Cauliflower Fried Rice? The Healthy & Flavorful Alternative

In today’s fast-paced world, finding meals that are both delicious and align with your health goals can be a challenge. Cauliflower fried rice isn’t just a substitute; it’s a superior choice for many reasons:

• Low Carb & Keto-Friendly: Ditching traditional rice means significantly cutting down on carbohydrates, making this recipe perfect for keto, low-carb, and even diabetic-friendly diets. Cauliflower itself is naturally low in carbs, allowing you to enjoy a satisfying meal without the carb crash.
• Nutrient-Dense Powerhouse: Cauliflower is packed with vitamins C and K, folate, and essential minerals. It’s also a great source of fiber, which aids digestion and promotes a feeling of fullness. Swapping it for white rice boosts the nutritional value of your meal substantially.
• Quick & Easy Preparation: From grating the cauliflower to the final stir-fry, this dish can be on your table in about 20-25 minutes. It’s ideal for busy weeknights when you want a homemade meal faster than ordering takeout.
• Authentic Flavors, Guilt-Free: The magic of fried rice lies in its savory sauce and aromatic vegetables. This recipe meticulously recreates those beloved flavors, ensuring you get the authentic taste experience without the guilt associated with higher-calorie, higher-carb alternatives.
• Highly Versatile: Cauliflower fried rice serves as an excellent base for a variety of proteins and additional vegetables. Whether you’re a vegetarian or a meat-lover, this dish can be customized to fit your preferences.

Mastering Cauliflower Rice: From Florets to Flavor

The foundation of this incredible dish is perfectly prepared cauliflower rice. If you’re new to the concept, “cauliflower rice” simply refers to cauliflower florets that have been processed or grated into small, rice-like granules. It’s incredibly easy to make from scratch, or you can opt for convenient pre-riced or frozen versions.

How to Make Cauliflower Rice at Home:

1. Preparation: Start with one medium head of fresh cauliflower. Remove the outer leaves and core. Break the cauliflower into manageable florets.
2. Grating Method: For a hands-on approach, use a box grater with the large holes. Grate the florets directly into a bowl. This method gives a slightly coarser texture, which some prefer.
3. Food Processor Method: For a quicker and more uniform result, use a food processor. Place the florets into the food processor bowl (do not overcrowd; work in batches if necessary). Pulse the cauliflower in short bursts until it resembles grains of rice. Be careful not to over-process, or you’ll end up with a mushy texture.
4. Remove Excess Moisture (Crucial Step!): Cauliflower contains a lot of water. To prevent your fried rice from becoming soggy, it’s essential to remove as much moisture as possible. Transfer the riced cauliflower to a clean kitchen towel or several layers of paper towels. Gather the edges and squeeze firmly to extract the liquid. The drier the cauliflower, the better your fried rice will turn out.

Time-Saving Tip: If you’re short on time, don’t hesitate to use store-bought pre-riced cauliflower, available fresh or frozen. If using frozen, simply thaw it completely and then squeeze out the excess moisture before cooking.

Essential Ingredients for Your Healthy Fried Rice

Creating truly satisfying cauliflower fried rice requires a few key components that bring together flavor, texture, and nutrition. Here’s a detailed look at what you’ll need:

• Cauliflower Rice: Approximately 2.5 cups of riced cauliflower. As mentioned, fresh is great, but thawed and squeezed frozen cauliflower rice works perfectly.
• Olive Oil: 2 tablespoons, divided. You can also use sesame oil for an extra layer of nutty, authentic Asian flavor.
• Large Egg: 1, beaten. This adds a lovely scrambled egg texture and protein to the dish.
• Red Onion: 1 medium, chopped. Red onion offers a slightly sweeter, milder flavor than yellow onion, but either works well.
• Garlic: 2 cloves, minced or grated. Fresh garlic is key for that aromatic base.
• Carrot: 1 medium (or 8 baby carrots), chopped into small pieces. Carrots add a touch of sweetness, color, and essential vitamins.
• Green Peas: ¾ cup, fresh or frozen. A classic fried rice component, offering a pop of color and subtle sweetness.
• Soy Sauce: 4 tablespoons. Low-sodium soy sauce is recommended to control salt levels. For a gluten-free option, use tamari.
• Green Onions: Optional garnish, chopped. Adds freshness and a mild onion flavor at the end.
• Salt and Pepper: To taste. Always season as you go and adjust at the end.

Step-by-Step Guide: How to Make Cauliflower Fried Rice at Home

Making delicious cauliflower fried rice is a straightforward process, especially when you follow these simple steps:

1. Prepare the Egg: Heat 1 tablespoon of olive oil in a large skillet or wok over medium-high heat. Pour in the beaten egg and cook, gently stirring, until it’s fully scrambled and cooked through. Remove the cooked egg from the pan and set it aside on a plate, breaking it into smaller pieces.
2. Sauté Aromatics: Add the remaining 1 tablespoon of olive oil to the same pan and heat it up. Add the chopped red onion and minced garlic. Sauté for about 2-3 minutes until the onion begins to soften and become translucent, and the garlic is fragrant (be careful not to burn the garlic).
3. Cook Vegetables: Stir in the chopped carrots and green peas. Continue to cook for another 2-3 minutes, stirring often, until the vegetables start to tenderize slightly but still retain a bit of crispness.
4. Add Cauliflower Rice: Introduce the prepared (and squeezed dry) cauliflower rice to the pan. Cook for approximately 5-7 minutes, stirring frequently. The goal is for the cauliflower to become tender-crisp, absorbing the flavors from the pan, but not mushy. It should have a slightly nutty aroma.
5. Combine & Season: Return the cooked scrambled egg to the pan with the cauliflower and vegetables. Pour in the soy sauce. Stir everything together well, ensuring the soy sauce evenly coats all ingredients. Cook for just 1 more minute to allow the flavors to meld.
6. Taste & Garnish: Remove the pan from the heat. Taste the fried rice and adjust seasoning with salt and pepper as needed. Serve immediately, garnished generously with fresh chopped green onions.

Delicious Variations & Additions to Customize Your Fried Rice

One of the best aspects of cauliflower fried rice is its adaptability. It’s a fantastic base for all sorts of additions, allowing you to create a new meal every time:

• Protein Power-Ups:
  • Chicken: Add cooked, bite-sized chicken breast or shredded rotisserie chicken along with the egg and soy sauce.
  • Shrimp: Sauté raw shrimp until pink and cooked through before adding the cauliflower rice, or add pre-cooked shrimp at the end to warm through.
  • Tofu: Press extra-firm tofu, dice it, and pan-fry until golden before adding to the mix for a vegetarian option.
  • Beef/Pork: Thinly sliced steak or ground pork can be cooked and added for a heartier meal.
• Extra Veggie Boost: Feel free to toss in other quick-cooking vegetables like diced bell peppers, broccoli florets, sliced mushrooms, corn, or bean sprouts during step 3 or 4. You can also use a pre-mixed Asian vegetable blend for convenience.
• Flavor Enhancements:
  • Ginger: Add a teaspoon of grated fresh ginger with the garlic for an extra zing.
  • Toasted Sesame Oil: A drizzle of toasted sesame oil at the very end enhances the Asian flavor profile.
  • Sriracha: For those who love a kick, add a dash of sriracha to the sauce or serve on the side.
  • Fish Sauce: A small splash of fish sauce can add depth and umami without making the dish taste “fishy.”
• Gourmet Toppings: Top your serving with a sunny-side-up fried egg for a classic addition, or sprinkle with crushed peanuts, chili flakes, or a squeeze of fresh lime juice.

Tips for the Best Cauliflower Fried Rice Every Time

Achieving restaurant-quality cauliflower fried rice at home is easy with a few simple tricks:

• Don’t Skip the Moisture Removal: This is arguably the most crucial step. Excess water from the cauliflower will steam your dish instead of frying it, resulting in a soggy, less flavorful outcome. Squeeze, squeeze, squeeze!
• Hot Pan is Key: Use a large skillet or wok and ensure it’s properly heated before adding ingredients. High heat helps to quickly evaporate moisture and develop that desirable slightly charred, “fried” texture.
• Don’t Overcrowd the Pan: Cooking in batches ensures everything gets proper heat and contact with the pan, leading to better browning and less steaming. If your pan is too full, the temperature drops, and ingredients will just steam.
• Cook Cauliflower Rice Until Tender-Crisp: Unlike grain rice, cauliflower rice cooks quickly. Aim for a tender-crisp texture – it should be cooked through but still have a slight bite, not mushy. Overcooking can lead to a sulfurous smell and unpleasant texture.
• Taste and Adjust Seasoning: Different brands of soy sauce and personal preferences mean you should always taste your fried rice before serving. Adjust salt, pepper, or add a little more soy sauce as needed.
• Pre-Prep All Ingredients: Fried rice cooks very quickly once you start. Have all your vegetables chopped, egg beaten, and cauliflower riced and squeezed before you even turn on the stove. This “mise en place” makes the cooking process smooth and prevents burning.

Serving Suggestions for Cauliflower Fried Rice

This versatile dish can be enjoyed in various ways:

• As a Main Course: With its hearty blend of vegetables, egg, and optional added proteins, cauliflower fried rice is a complete and satisfying meal on its own.
• As a Side Dish: Serve it alongside grilled chicken, baked fish, stir-fried beef, or any other Asian-inspired main for a lighter, flavor-packed accompaniment.
• Meal Prep Powerhouse: Cook a larger batch and portion it into containers for healthy, delicious lunches or dinners throughout the week.

Storage and Reheating Tips

Cauliflower fried rice is excellent for meal prepping or enjoying as leftovers:

• Storage: Allow the fried rice to cool completely, then transfer it to an airtight container. It will keep well in the refrigerator for up to 3-4 days.
• Reheating: For best results, reheat leftovers in a skillet over medium heat, stirring occasionally, until warmed through. You can add a tiny splash of water or soy sauce if it seems a bit dry. Microwaving is also an option, but it might result in a slightly softer texture.

Frequently Asked Questions About Cauliflower Fried Rice

Can I use frozen cauliflower rice for this recipe?

Absolutely! Frozen cauliflower rice is a fantastic convenience. Just be sure to thaw it completely before cooking and, most importantly, squeeze out as much excess moisture as possible using a clean kitchen towel or paper towels. This prevents your fried rice from becoming watery and mushy.

Is this recipe gluten-free?

The recipe can easily be made gluten-free by swapping regular soy sauce for tamari, which is a gluten-free alternative. All other ingredients listed are naturally gluten-free.

How can I prevent my cauliflower fried rice from tasting “sulfurous” or like cauliflower?

The key is not to overcook the cauliflower rice. Cauliflower can release a sulfurous smell when overcooked. Stir-fry it quickly over high heat until it’s tender-crisp, but still has a slight bite. Removing excess moisture before cooking also helps. Adding plenty of aromatics like garlic and onion, and a flavorful sauce, will also mask any residual cauliflower flavor.

Can I prepare the cauliflower rice in advance?

Yes, you can rice the cauliflower up to 2-3 days in advance and store it in an airtight container in the refrigerator. Remember to squeeze out excess moisture just before cooking for the best results.

What if I don’t have a food processor or grater?

While a food processor or grater makes the process much easier, you can finely chop the cauliflower florets with a sharp knife until they resemble rice grains. It takes a bit more time but is entirely doable.

More Low-Carb & Cauliflower Recipes You’ll Love

If you’re enjoying the versatility and health benefits of cauliflower, you’re in for a treat! Here are more delicious recipes that highlight this incredible vegetable in innovative, low-carb ways:

• Cauliflower Alfredo Sauce: A creamy, guilt-free Alfredo sauce made with roasted garlic and cauliflower.
• Skinny Fettuccine Alfredo with Cauliflower Sauce: Enjoy a lighter version of a classic pasta dish without sacrificing flavor.
• Lemon Garlic Cauliflower Rice: A bright and zesty side dish perfect with almost any main course.
• Garlic Butter Mushroom Pork Chops: A savory and satisfying main dish that pairs wonderfully with cauliflower rice.
• Egg Roll in a Bowl: All the flavors of your favorite egg roll, deconstructed into a quick and healthy meal.

Conclusion

Cauliflower Fried Rice is more than just a low-carb alternative; it’s a testament to how healthy eating can be incredibly flavorful and satisfying. With its quick preparation time, nutrient-rich ingredients, and customizable nature, it truly earns its place as a go-to dish for busy weeknights and health-conscious foodies alike. Say goodbye to takeout guilt and hello to your new favorite homemade meal!

If you love this recipe and decide to make it, don’t forget to share your delicious creations on INSTAGRAM! Tag me @crunchycreamysweet so I can see what you’ve cooked up!

Cauliflower Fried Rice

Author: Anna

This healthy, low-carb version of a popular takeout dish. It takes about 20 minutes to make, including grating the cauliflower.

Prep Time: 10 mins

Cook Time: 15 mins

Total Time: 25 mins

Course: Main Course

Cuisine: American

Servings: 4 servings

Calories: 154 kcal

Ingredients

• 2.5 cups cauliflower rice
• 2 Tablespoons olive oil
• 1 large egg, beaten
• 1 medium red onion, chopped
• 2 cloves of garlic, minced or grated
• 1 medium carrot OR 8 baby carrots, chopped
• ¾ cup green peas
• 4 Tablespoons soy sauce
• Green onions, optional garnish
• Salt and pepper, to taste

Instructions

1. Heat 1 tablespoon of olive oil in a large pan over medium-high heat.
2. Add the beaten egg and cook, gently stirring, until done (scrambled).
3. Remove the cooked egg onto a plate and break it into smaller pieces.
4. To the same pan, add the remaining 1 tablespoon of olive oil and heat it up.
5. Add the chopped onion and minced garlic and sauté for about 3 minutes until fragrant and softened.
6. Add the chopped carrots and green peas. Cook for 2 more minutes, stirring often, until slightly tender-crisp.
7. Add the cauliflower rice (ensuring it’s squeezed dry) and cook for about 5 minutes, stirring often, until cooked through but still firm.
8. Add the soy sauce and the cooked egg back to the pan. Stir everything in well and cook for 1 more minute to combine flavors.
9. Remove from heat and season to taste with salt and pepper.
10. Serve immediately, garnished with fresh chopped green onions.

Nutrition

Calories: 154 kcal | Carbohydrates: 14g | Protein: 7g | Fat: 8g | Saturated Fat: 1g | Cholesterol: 40mg | Sodium: 1064mg | Potassium: 507mg | Fiber: 4g | Sugar: 5g | Vitamin A: 2815IU | Vitamin C: 62.5mg | Calcium: 53mg | Iron: 1.5mg

Tried this recipe? Leave a comment with rating below!

This post was originally published on May 21st, 2016 and updated on May 23rd, 2019.