Cauliflower Fried Rice

Healthy Cauliflower Fried Rice – A Low-Carb, Flavorful Alternative

Craving fried rice but watching your carbs? This Healthy Cauliflower Fried Rice delivers all the savory, umami-packed flavors of the classic dish with a fraction of the calories. Ready in just 15 minutes, it’s a perfect weeknight meal that’s gluten-free, veggie-loaded, and easily customizable with your favorite proteins.

Why You’ll Love This Recipe

✅ Low-carb & keto-friendly – Uses riced cauliflower instead of white rice.

✅ Packed with veggies – Carrots, peas, and scallions add color and nutrients.

✅ Quick & easy – Ready faster than takeout!

✅ Meal-prep friendly – Stores well for lunches all week.

✅This recipe is also kid-approved!!

Ingredients You’ll Need for This Cauliflower Fried Rice Recipe

This healthy cauliflower fried rice is quick, flavorful, and packed with nourishing ingredients. Here's what you’ll need:

Cauliflower – You can use fresh or frozen store-bought riced cauliflower for convenience, or easily make your own at home. One medium head of cauliflower yields about 4 cups of riced cauliflower. (See below for how to rice your own cauliflower.)

Vegetables – A combination of chopped onion, carrots, and peas adds flavor, texture, and nutrients. Feel free to use frozen mixed vegetables or substitute with any veggies you have on hand, like bell peppers or corn.

Eggs – Lightly scrambled eggs add protein and a classic fried rice flavor to this dish.

Soy Sauce – Opt for low-sodium soy sauce to keep the dish from becoming overly salty. For a gluten-free or paleo version, substitute with tamari or coconut aminos.

Sesame Oil – Toasted sesame oil brings a rich, nutty flavor that complements the vegetables beautifully. Olive oil or avocado oil are also great alternatives.

Honey – A touch of honey provides natural sweetness and helps create a flavorful glaze. You can also use maple syrup as a refined sugar-free substitute.

Garlic – Freshly minced garlic delivers the best flavor and aromatic depth.

Ginger – Freshly grated ginger adds a zingy, warming element to the dish. If fresh ginger isn't available, use 1/8 teaspoon of ground ginger.

Red Pepper Flakes – Adds a subtle kick of heat. You can also use a splash of sriracha if you prefer spicier dishes. Omit this if preparing for kids or those sensitive to spice.

Green Onions – Also known as scallions, they add brightness, flavor, and color. You can also garnish with fresh herbs like parsley or cilantro for added freshness.

How to Make Cauliflower Fried Rice

Follow these simple steps to prepare a delicious, healthy cauliflower fried rice that’s ready in minutes and packed with flavor:

1. Prepare the Cauliflower Rice:

Cut a medium head of cauliflower into florets and place them in a food processor. Pulse until the texture resembles rice. Be careful not to over-process. Alternatively, you can use fresh or frozen pre-riced cauliflower from the store for convenience.

2. Sauté the Vegetables:

In a large wok, nonstick skillet, or braiser, heat sesame oil over medium-high heat. Add the chopped onion, peas, and carrots. Sauté for 2 to 3 minutes, or until the vegetables are tender and fragrant.

3. Make the Stir-Fry Sauce:

In a small mixing bowl, whisk together the low-sodium soy sauce, honey (or maple syrup), minced garlic, freshly grated ginger, and red pepper flakes. Set the sauce aside until you're ready to combine everything.

4. Scramble the Eggs:

Push the cooked vegetables to one side of the pan. On the empty side, pour in the beaten eggs and scramble them until fully cooked. Once done, mix the eggs into the vegetable mixture.

5. Add Cauliflower Rice and Sauce:

Stir in the riced cauliflower and pour the prepared sauce over the top. Toss everything together until well combined. Continue cooking for another 3 to 4 minutes, or until the cauliflower is tender and has absorbed the flavors.

6. Serve:

Garnish with freshly sliced green onions and serve hot. This low-carb, nutrient-packed cauliflower fried rice makes a perfect healthy side or standalone dish.

How to Rice Your Cauliflower

Cauliflower rice is widely available these days, making it easier than ever to enjoy this healthy, low-carb alternative to traditional rice. For convenience, store-bought riced cauliflower—either fresh or frozen—is a great option, offering uniformly sized grains with no prep work.

However, if you prefer to make it from scratch, there are two effective methods:

Food Processor: Cut one head of cauliflower into florets and place them in a food processor. Pulse several times until the cauliflower resembles rice-like grains. Depending on your processor’s size, you may need to work in batches. Be careful not to over-process, as this can lead to a mushy texture.

Box Grater: If you don’t have a food processor, you can use a cheese grater. Simply grate the head of cauliflower using the medium-sized holes to create small, rice-sized pieces.

Can I Use Frozen Cauliflower Rice?

Absolutely! Keeping frozen cauliflower rice on hand is a convenient way to prepare quick, healthy meals at any time. There’s no need to thaw it before cooking—simply ensure that any large clumps are broken up before adding it to a hot skillet. It’s a hassle-free option that delivers great results every time.

Variations

Add Protein – For a more satisfying and balanced meal, consider adding chicken, shrimp, or tofu crumbles for a vegetarian-friendly option.

Incorporate More Vegetables – Feel free to customize this dish with your favorite vegetables. Broccoli, asparagus, green beans, lima beans, red bell pepper, and mushrooms all make excellent additions.

Spice It Up – While the recipe includes red pepper flakes for a mild kick, you can enhance the heat by adding sriracha, Sambal Oelek, or chopped chili peppers.

Prepping and Storage

Leftovers of this easy cauliflower fried rice can be stored in a sealed, airtight container in the refrigerator for up to 3 to 4 days. However, freezing is not recommended, as the texture of cooked cauliflower rice tends to deteriorate after being frozen and does not hold up well.

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