Cauliflower Fried Rice - Super easy recipe (2024)

Cauliflower Fried Rice - Super easy recipe (1)

Cauliflower Fried Rice - looks and tastes exactly like fried rice! But SO much healthier for you!

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Our healthy Cauliflower Fried Rice looks and tastes just like regular Chinese-style fried rice. But this 20-minute recipe is low-carb, gluten-free and perfect as a side dish, and hearty enough as a main course!

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Table of Contents

  1. About Cauliflower Rice Stir Fry
  2. Riced Cauliflower Fried Rice Ingredients
  3. Fresh Cauliflower Rice vs. Frozen Cauliflower Rice
  4. Fried Cauliflower Rice Substitutions and Additions
  5. How to Make Cauliflower Fried Recipe
  6. How to rice cauliflower for Cauliflower Fried Rice
  7. What to serve with Cauliflower Rice Stir Fry
  8. Cauliflower Fried Rice Recipe FAQs
  9. How to store Cauliflower Fried Rice
  10. More Low-Carb Recipes
  11. Fried Cauliflower Rice Recipe

About Cauliflower Rice Stir Fry

Cauliflower Fried Rice is a family favorite side dish and quick dinner! I never thought I would prefer for a healthy fried rice over our traditional take out fried rice.

This easy fried rice recipe starts out with riced cauliflower, which you can pick up in the freezer section of your local grocery, or use Trader Joe’s riced Cauliflower (it’s our favorite) and frozen vegetables.

After sauteing your veggies in a pan and mixing in the cauliflower rice, you are going to season it with soy sauce and add in an egg. Throw in some salt, pepper and garlic and you are good to go.

We sometimes like to add in some protein, like chicken or shrimp, to make it our main dish!

If you love fried rice but are trying to watch your carbs, gluten-free or paleo, you will love this recipe. It is super easy and takes no time at all to make!

Riced Cauliflower Fried Rice Ingredients

  • Frozen riced cauliflower or a head of cauliflower
  • Sesame oil (substitute option: canola oil)
  • Onion
  • Frozen peas and carrots
  • Broccoli
  • Soy sauce
  • Salt
  • Pepper
  • Garlic Salt
  • Egg

Fresh Cauliflower Rice vs. Frozen Cauliflower Rice

When I first started making this recipe years ago, there was only one way to rice the cauliflower, by hand. Now there are such great already-riced cauliflower packages out there, please save yourself the step! Our favorite is Trader Joe’s frozen riced cauliflower. We always have some in our freezer.

Fried Cauliflower Rice Substitutions and Additions

  • Swap the Oil – Personally, I think the flavor of the toasted sesame oil makes the dish feel more authentic, however, if you do not have sesame oil, you can use canola oil or vegetable oil.
  • Add Some Protein – Adding protein can really enhance this dish. Throw in some cubed tofu or shrimp. Got some leftover chicken or steak, throw it in!
  • Freshen Up the Veggies – While using frozen veggies saves a lot of time, I love to use fresh vegetables too. Fresh broccoli and carrots are easy to quickly chop up and throw in.

How to Make Cauliflower Fried Recipe

  1. Either rice your cauliflower (see below instructions) or, even easier, grab frozen pre riced cauliflower. Let the cauliflower and frozen vegetables thaw slightly. (They don’t need to be totally defrosted, just enough so that you can break up the chunks. This will make it easier to cook.)
  2. Heat oil in a medium skillet over medium high heat. Saute onions until soft and add in the frozen vegetables and cook until soft.
  3. Add in the cauliflower rice and cook stirring often, until heated. Add the soy sauce and mix well.
  4. Slide the cauliflower mixture over to one side of the pan and add the eggs on the other side of the pan and scramble. Break the scrambled eggs into small pieces and once cooked, mix with the rest of the mixture and add additional soy sauce.
  5. Add the salt, pepper, and garlic salt to preference.
  6. Optional: Top with some chopped green onion or add in your favorite protein like chicken, tofu, steak, or shrimp.
  7. Serve immediately.

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Cauliflower Fried Rice - Super easy recipe (4)

How to rice cauliflower for Cauliflower Fried Rice

If you prefer to use fresh cauliflower here are instructions for how to turn a head of cauliflower into cauliflower rice.

  1. Trim off the florets off of a head of cauliflower, cut off as much of the stem as possible.
  2. Put the florets in the food processor and pulse until the cauliflower resembles a grain similar to couscous. (be careful not to over-process it).
  3. If you do not have a food processor, you can also use a box grater.
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What to serve with Cauliflower Rice Stir Fry

Make a cauliflower fried rice stir fry!! I served thecauliflower fried rice with an easy to make beef stir fry and it was a huge hit, even my kids loved it! They didn’t even realize they were eating cauliflower!

I also love to serve this with our Korean Beef Bowl to keep it low-carb or with our Garlic Buttered Steak Bites!

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Cauliflower Fried Rice Recipe FAQs

How do you make cauliflower rice not soggy?

If you saute it for too long, it can get soggy. You really just want to cook it until it is soft and tender.

Does Fried Cauliflower Rice freeze well?

Uncooked riced cauliflower is good in the freezer for up to 4-6 months. When you are ready to cook the cauliflower just remove it from the freezer and let it thaw overnight in the fridge.

Is cauliflower Rice Low-Carb?

Yes, cauliflower is a low-carb food and riced cauliflower is a perfect substituion for low carb or keto diets.

Do I need to Thaw the Frozen Cauliflower Rice before Cooking it?

No, you can add the frozen cauliflower directly to the pan and you do not need to thaw it first.

Is cauliflower rice better for you than rice?

The answer is yes! Cauliflower rice has many health benefits that regular white rice can’t offer. It’s high in fiber and low in carbohydrates, making it a healthier option for those looking to manage their weight or cut down on calories.

How to store Cauliflower Fried Rice

Store in the refrigerator for up to 3 days.

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More Low-Carb Recipes

Chaffle | 2-Ingredient Bagels | Cauliflower Pizza Crust | Roasted Cauliflower Popcorn | Cauliflower Breadsticks| Cauliflower Mac and Cheese | Zucchini Boats

4.62 from 134 votes

Cauliflower Fried Rice - Super easy recipe (8)

Fried Cauliflower Rice

Serves — 4

Cauliflower Fried Rice – looks and tastes exactly like fried rice! But SO much healthier for you!

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Prep Time 10 minutes mins

Cook Time 10 minutes mins

Total Time 20 minutes mins

Ingredients

  • 1 Bag Bag of frozen Trader Joes Riced Cauliflower or a head of cauliflower chopped up and “riced” in a food processor let it sit on counter for a few minutes so that it is slightly thawed…bang it a little to break up the chunks, you will need about 1½ cups chopped
  • 2 Tablespoons sesame oil you can use canola if you don’t have sesame
  • 1 Small onion chopped
  • 1 Cup frozen peas and carrots thawed
  • ¼ cup broccoli chopped
  • 3 Tablespoons soy sauce
  • Salt and pepper
  • Garlic salt optional
  • 1 Egg

Instructions

  • Heat oil in a large skillet on medium/high heat.

  • Saute onions until tender. Add peas, carrots, and broccoli and cook until soft.

  • Add frozen cauliflower (or fresh riced cauliflower) to the pan. Mix with vegetables and continue to saute until the cauliflower is no longer frozen.

  • Add approximately 2 tablespoons of soy sauce and mix well.

  • Slide the rice to one side of the pan and scramble the egg on the other side of the pan.

  • Once the egg is cooked, mix in with the rice and add additional soy sauce (to taste preference)

  • Add salt, pepper and garlic salt to preference.

  • Serve immediately.

Jenn’s Notes

Store in the refrigerator for up to 3 days.

Video

Nutrition Info

Calories: 128kcal | Carbohydrates: 10g | Protein: 4g | Fat: 8g | Saturated Fat: 1g | Cholesterol: 40mg | Sodium: 795mg | Potassium: 208mg | Fiber: 2g | Sugar: 1g | Vitamin A: 2405IU | Vitamin C: 13.4mg | Calcium: 29mg | Iron: 1mg

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Originally posted: June 15, 2016

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About Jenn

Jenn is a mom to three beautiful boys, wife to an amazing husband, social influencer and blogger. I love all things easy recipes, easy crafts, all things hacks, traveling EVERYWHERE and feeding my Pinterest addiction!

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Cauliflower Fried Rice - Super easy recipe (2024)

FAQs

How to get a Chinese flavor in fried rice? ›

To give your dish that signature fried rice taste, you'll need to drizzle in sesame oil and soy sauce, but feel free to use as much or as little as you wish. You can even mix in things like garlic powder, ginger root, or Sriracha sauce and chili pepper for a bit of a kick.

Why is my cauliflower fried rice soggy? ›

Why is my cauliflower fried rice soggy? You don't want to cook the cauliflower too long, or it might end up too soft. All it takes is about three minutes to make it tender, but don't cook it much longer than that.

How do you squeeze water out of cauliflower rice? ›

One additional step I like is to press any excess moisture from the rice by transferring the cauliflower rice to a large paper towel or absorbent dish towel and squeeze/press to remove any remaining water. This ensures no excess moisture remains, which can make your dish soggy.

What is the secret to good fried rice in Chinese? ›

Always use leftover rice for this recipe

“Rice is too soft when first cooked,” says Chang. “Fresh steamed rice is great for eating right away but fried rice [tastes] time to dry out, overnight rice is best.” If possible, try and spread it out on a plate or tray in the fridge to let the grains dry.

What is the secret ingredient to restaurant fried rice? ›

Cooking bits of chopped vegetables, seasoning, soy sauce, and oil, seems easy enough. However, when making fried rice at home, there's one ingredient you may be overlooking: Sugar.

Why does Chinese restaurant fried rice taste so good? ›

The answer: high heat, expert tosses, and something known as 'wok hei. ' As J. Kenji López-Alt writes for Serious Eats, expert cooking with a wok (and the gas range it requires) is one of the main reasons that fried rice from a Chinese restaurant tastes so much better than what you can make at home.

Do Chinese restaurants use butter in fried rice? ›

Chinese don't do butter in the fried rice, thats mainly an American-Japanese teppanyaki (aka “hibachi”) restaurant thing. And yes, use unsalted so that you can control the seasoning with soy sauce, MSG, chicken powder, salt, or whatever else you're adding to your fried rice.

What is the difference between fried rice and Chinese fried rice? ›

The usage of rice

But in Chinese rice, it is suggested to use leftover cooked rice to avoid the rice from being sticky. In Fried Rice, most quick-service restaurants (QSRs) use long-grain white rice like Basmati, whereas Jasmine Rice is used in Chinese Rice.

Can you overcook cauliflower rice? ›

Overcooking It

That cauliflower rice might turn into cauliflower mush if you cook it way too long, whether in the microwave or on the stove top.

How do you hide the taste of cauliflower rice? ›

Lemon-Garlic: add lemon zest, lemon juice, sea salt, and minced garlic with fresh chopped parsley while cooking your rice. Season to taste. Cilantro-Lime: add lime zest, lime juice, sea salt, and fresh chopped cilantro while cooking your rice.

How do you thicken cauliflower rice? ›

This is counterintuitive but to make cooked cauliflower rice have a thicker clumpy texture like cooked regular rice you should actually cut it more finely. I like the food processor for this.

Why do you soak cauliflower in salt water? ›

Cooking. To cook, use a paring knife to remove the florets from the stalk. If you are concerned about worms or insects hanging out in your organic cauliflower, soak the head in salt water for 30 minutes before cooking, then rinse with cool water.

Will cauliflower rice soak up liquid? ›

For one, it doesn't absorb liquid like rice does, so riced cauliflower alongside stews and curries will be more watery.

What happens when you add lemon juice to water when cooking cauliflower? ›

Expert-Verified Answer. By adding lemon juice to the water when cooking cauliflower, you can elevate its flavor, retain its color, and introduce additional nutrients.

What makes Chinese fried rice different? ›

In the case of Chinese fried rice, chefs usually sauté all the vegetables in oil with black pepper and salt. After that, schezwan masala and cooked rice are added. However, in Indian fried rice, vegetables/meat are stirred fried, and then partially cooked rice is added.

What is the secret ingredient in Chinese food? ›

Lu is the secret sauce at the heart of many Chinese family cuisines. To Peter, his Lu sauce is also a heritage from his beloved mother. Chef Peter uses a bit of his mother's original sauce for each batch he simmers up in his restaurant. Other ingredients: garlic, ginger, soy sauce, sugar and a boatload of spices.

How to get smokey flavor in Chinese fried rice? ›

You can introduce smoky flavours to your rice by considering other methods such as using a flavoured oil to fry your rice with so perhaps a combination of butter and peanut oil in which you fry off smoked bacon first.

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