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Quick and Easy Cauliflower Fried Rice Recipe

This delicious cauliflower fried rice is a healthier alternative to the popular Asian dish. It's packed with vegetables and flavor, providing a delightful and quick dinner option for busy weeknights. It's also perfect for those who are trying to eat less rice or following a low-carb diet.

Quick and Easy Cauliflower Fried Rice Recipe

Photos of Quick and Easy Cauliflower Fried Rice Recipe

Cauliflower rice is the main ingredient in this recipe which might not be commonly found in all homes. However, it's readily available in most supermarkets, often located in the produce section. If you can't find it pre-packaged, you can make your own by pulsing cauliflower florets in a food processor until they resemble grains of rice.

Essential Ingredients for Cauliflower Fried Rice

Cauliflower: A low-carb substitute for rice, it's used to provide the base for our dish.

Carrots: Adds crunch and sweetness to balance out the savory flavors.

Peas: Gives a fresh, sweet pop in each bite.

Oil: Used for sautéing the vegetables. You can use any kind of oil you prefer.

Garlic: An aromatic that adds depth to the dish.

Minced ginger: Gives a spicy, pungent kick.

Eggs: Adds a good amount of protein to the dish and helps to bind everything together.

Milk: Aids in scrambling the eggs to a soft and creamy texture.

Soy sauce: Brings a salty, umami flavor.

Green onion: Used for garnish, it adds a punch of fresh flavor.

One reader, Eli Morgan says:

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This quick and easy cauliflower fried rice recipe is a game-changer! It's a fantastic low-carb alternative to traditional fried rice. The flavors are amazing, and it's so simple to make. I love how versatile it is, and it's become a regular in my meal rotation. Highly recommend trying it out!

Eli Morgan

Key Techniques for Making Quick and Easy Cauliflower Fried Rice Recipe

How to rice cauliflower: Cut the cauliflower into florets and pulse in a food processor until it resembles rice.

How to cook eggs: Whisk together the eggs and milk, then cook in a pan over medium heat until set, and remove and set aside.

How to sauté vegetables: Heat oil in a non-stick pan over medium heat, add garlic and ginger, then cook until fragrant. Add carrots and peas, and cook for about 5 minutes.

How to stir-fry cauliflower rice: Add the riced cauliflower to the pan and continue to cook for about 5 to 6 minutes until slightly softened.

How to season with soy sauce: Stir in the soy sauce and green onion before serving.

How To Make Cauliflower Fried “Rice”

Weight watcher or not, you’ll love this yummy, low carb cauliflower rice! It’s a good substitute for regular rice in bowls, stir fries, burritos, and more.

Preparation: 5 minutes
Cooking: 10 minutes
Total: 15 minutes



  • 1lbcauliflower,riced
  • 1cupcarrots,finely diced
  • 1cuppeas,frozen
  • 1tbspoil
  • 2cloves garlic,minced
  • 2tspminced ginger
  • 2eggs
  • 1tbspmilk
  • 2tbspsoy sauce
  • 1green onion,minced


  1. Whisk together egg and milk. Pour in a large pan over medium heat. Cook just until set, remove and set aside.

  2. Heat oil in a non-stick pan over medium heat. Add in garlic and ginger and cook until fragrant. Add carrots & peas, cook for about 5 minutes.

  3. Add raw riced cauliflower and continue to cook for about 5 to 6 minutes until cauliflower is slightly softened. Stir in egg, soy sauce & green onion. Serve hot.


  • Calories: 142.66kcal
  • Fat: 6.27g
  • Saturated Fat: 1.19g
  • Trans Fat: 0.02g
  • Monounsaturated Fat: 3.10g
  • Polyunsaturated Fat: 1.57g
  • Carbohydrates: 15.47g
  • Fiber: 5.18g
  • Sugar: 6.09g
  • Protein: 8.08g
  • Cholesterol: 80.36mg
  • Sodium: 529.44mg
  • Calcium: 68.57mg
  • Potassium: 615.05mg
  • Iron: 1.68mg
  • Vitamin A: 306.45µg
  • Vitamin C: 72.18mg

Pro Tip for Perfecting Quick and Easy Cauliflower Fried Rice Recipe

When cooking the cauliflower, it's important not to overcook it. Overcooking can lead to a mushy texture, which is not ideal for this dish. Aim for a slightly softened texture, where the cauliflower still retains some of its crunch. This will give your fried rice a more authentic feel and a better overall texture.

Time-Saving Tips for Preparing Cauliflower Fried Rice

Prep ahead: Chop and prepare all the ingredients in advance to streamline the cooking process and save time.

One-pot wonder: Consider using a large skillet or wok to cook the entire dish in one vessel, reducing the number of dishes to clean.

Frozen veggies: Utilize frozen vegetables for convenience and to cut down on prep time without sacrificing flavor.

High heat: Cooking at a higher temperature can help speed up the process, but be mindful not to burn the ingredients.

Efficient multitasking: While one component is cooking, use that time to prepare the next step to maximize efficiency in the kitchen.

Substitute Ingredients For Quick and Easy Cauliflower Fried Rice Recipe

  • cauliflower - Substitute with broccoli: Broccoli can be used as a substitute for cauliflower in fried rice as it has a similar texture and mild flavor, making it a suitable alternative.

  • carrots - Substitute with bell peppers: Bell peppers can add a similar crunch and color to the dish, providing a suitable replacement for carrots in the fried rice recipe.

  • peas - Substitute with edamame: Edamame can be used as a substitute for peas, providing a similar texture and adding a pop of green color to the fried rice.

  • oil - Substitute with sesame oil: Sesame oil can add a nutty flavor and aroma to the dish, enhancing the overall taste of the fried rice.

  • garlic - Substitute with shallots: Shallots can provide a milder, sweeter flavor compared to garlic, adding a unique taste to the fried rice.

  • ginger - Substitute with ground coriander: Ground coriander can offer a citrusy and slightly sweet flavor, complementing the other ingredients in the fried rice.

  • eggs - Substitute with tofu: Tofu can be used as a substitute for eggs, providing a source of protein and a creamy texture to the fried rice.

  • milk - Substitute with coconut milk: Coconut milk can add a rich and creamy texture to the dish, enhancing the overall flavor of the fried rice.

  • soy sauce - Substitute with tamari: Tamari is a gluten-free alternative to soy sauce, providing a similar umami flavor to the fried rice.

  • green onion - Substitute with chives: Chives can offer a mild onion flavor and a pop of green color, serving as a suitable replacement for green onions in the fried rice recipe.

Serving Suggestions for Cauliflower Fried Rice

  1. Elevate the plating: Arrange the cauliflower fried rice in a neat and visually appealing manner on the plate, ensuring that each component is showcased beautifully.

  2. Garnish with finesse: Sprinkle finely chopped green onions on top of the cauliflower fried rice to add a pop of color and a burst of freshness.

  3. Incorporate texture: Consider adding a delicate sprinkle of toasted sesame seeds to provide a delightful crunch and a hint of nuttiness to the dish.

  4. Utilize elegant serving ware: Present the cauliflower fried rice in a sophisticated, minimalist bowl or plate to exude a sense of refinement and elegance.

  5. Balance the colors: Ensure that the dish is visually balanced by incorporating vibrant, colorful vegetables such as carrots and peas to create an aesthetically pleasing presentation.

  6. Emphasize precision: Pay attention to the placement of each element on the plate, ensuring that the dish is meticulously arranged to showcase the artistry and skill behind the creation.

  7. Highlight the freshness: Place a small, vibrant sprig of cilantro or parsley on the side of the plate to emphasize the use of fresh, high-quality ingredients.

  8. Consider the negative space: Embrace the concept of negative space on the plate, allowing the cauliflower fried rice to stand out as the focal point while maintaining an elegant and uncluttered presentation.

Essential Kitchen Tools for Making Cauliflower Fried Rice

  • Cutting board: A flat surface used for cutting and preparing ingredients.
  • Knife: A sharp tool used for cutting and slicing ingredients.
  • Skillet: A flat-bottomed pan used for frying and sautéing ingredients.
  • Spatula: A kitchen tool with a broad, flat, blunt blade, used for mixing, spreading, and flipping ingredients.
  • Grater: A kitchen tool used for grating or shredding ingredients such as cheese or vegetables.
  • Mixing bowl: A bowl used for mixing ingredients together.
  • Whisk: A kitchen tool used for blending and mixing ingredients.
  • Measuring cup: A tool used for measuring liquid or dry ingredients.
  • Garlic press: A tool used for crushing garlic cloves.
  • Food processor: A kitchen appliance used for chopping, blending, and pureeing ingredients.

Storage and Freezing Instructions for Cauliflower Fried Rice

  • Let the cauliflower fried rice cool completely before storing or freezing. This will prevent the rice from becoming soggy and mushy.

  • To store in the fridge, transfer the cooled fried rice to an airtight container. It will keep well for up to 3-4 days in the refrigerator.

  • For longer storage, you can freeze the cauliflower fried rice:

    • Divide the cooled rice into individual portions and place them in freezer-safe containers or resealable bags.
    • Squeeze out as much air as possible from the bags to prevent freezer burn.
    • Label the containers or bags with the date and contents for easy identification.
    • Frozen cauliflower fried rice can be stored for up to 2-3 months.
  • To reheat the frozen fried rice:

    • Remove the desired portion from the freezer and thaw it in the refrigerator overnight.
    • Alternatively, you can reheat the frozen rice directly in a microwave or a skillet over medium heat.
    • If using a microwave, place the rice in a microwave-safe dish, cover it loosely, and heat it in 1-minute intervals, stirring between each interval, until heated through.
    • If using a skillet, add a little bit of oil or water to the pan and stir the rice occasionally until it's hot and crispy.
  • Keep in mind that the texture of the cauliflower may change slightly after freezing and reheating, but the flavor will still be delicious.

How to Reheat Leftover Cauliflower Fried Rice

  • Reheat the cauliflower fried rice in a large skillet or wok over medium-high heat. Add a small amount of oil or butter to prevent sticking and to add flavor. Stir-fry the rice for 3-5 minutes, or until heated through and slightly crispy.

  • For a quick and easy method, reheat the cauliflower fried rice in the microwave. Place the rice in a microwave-safe bowl and cover with a damp paper towel. Microwave on high for 1-2 minutes, stirring halfway through, or until heated through.

  • If you have an air fryer, you can use it to reheat the cauliflower fried rice. Preheat the air fryer to 375°F (190°C). Place the rice in the air fryer basket and cook for 3-5 minutes, shaking the basket halfway through, or until heated through and slightly crispy.

  • For a crispy texture, reheat the cauliflower fried rice in the oven. Preheat the oven to 400°F (200°C). Spread the rice in a single layer on a baking sheet and bake for 10-15 minutes, stirring occasionally, or until heated through and slightly crispy.

  • If you have any leftover vegetables or proteins, such as chicken, shrimp, or tofu, add them to the cauliflower fried rice before reheating. This will add extra flavor and nutrition to the dish.

Interesting Trivia About Cauliflower Fried Rice

Cauliflower fried rice is a low-carb alternative to traditional fried rice, making it a great option for those looking to reduce their carbohydrate intake.

Budget-Friendly Benefits of Making Cauliflower Fried Rice at Home

This cauliflower fried rice recipe is highly cost-effective for households. Cauliflower and vegetables are affordable, and the dish is a great way to use up leftovers. The versatility of the ingredients allows for easy customization based on what's on hand, reducing waste. The estimated cost for a household of 4 is approximately $10, making it a budget-friendly option. Overall Verdict: 9/10.

Is Cauliflower Fried Rice Healthy or Unhealthy?

This cauliflower fried rice recipe is a healthier alternative to traditional fried rice, as it replaces high-carb rice with low-carb cauliflower. The dish is packed with vegetables like carrots and peas, which provide essential vitamins and minerals. The use of eggs adds protein to the meal, while the limited amount of oil keeps the overall fat content in check. However, the recipe does include soy sauce, which can be high in sodium.

To further improve the healthiness of this recipe, consider the following suggestions:

  • Use low-sodium soy sauce or replace it with coconut aminos for a lower-sodium option
  • Add more non-starchy vegetables like bell peppers, mushrooms, or zucchini to increase the fiber content and overall nutrient density
  • Opt for a healthier cooking oil like avocado oil or coconut oil, which are more stable at high temperatures and offer beneficial fats
  • Include a lean protein source such as tofu, chicken, or shrimp to make the dish more satiating and balanced
  • Experiment with additional spices and herbs like turmeric, cumin, or cilantro to enhance the flavor without relying on salt

Editor's Opinion on This Cauliflower Fried Rice Recipe

This quick and easy cauliflower fried rice recipe is a fantastic way to enjoy a healthier version of a classic dish. The use of cauliflower rice adds a wonderful texture and flavor, while the combination of garlic, ginger, and soy sauce creates a delicious umami taste. The addition of carrots, peas, and green onions provides a colorful and nutritious boost. Overall, this recipe is a great option for those looking to incorporate more vegetables into their diet without sacrificing flavor.

Enhance Your Quick and Easy Cauliflower Fried Rice Recipe with These Unique Side Dishes:

Garlic Parmesan Roasted Asparagus: Tender asparagus spears roasted to perfection with a savory garlic parmesan topping.
Honey Sriracha Glazed Brussels Sprouts: Crispy Brussels sprouts coated in a sweet and spicy honey sriracha glaze for a flavor-packed side dish.
Balsamic Glazed Grilled Zucchini: Grilled zucchini slices drizzled with a tangy balsamic glaze for a delicious and healthy side dish option.

Similar Recipes to Try If You Love Cauliflower Fried Rice

Spicy Beef Stir-Fry: This spicy beef stir-fry is a perfect combination of tender beef, fresh vegetables, and a flavorful sauce. It's a quick and easy dish that's sure to satisfy your cravings for a spicy and savory meal.
Mango Salsa Chicken: This mango salsa chicken is a refreshing and flavorful dish that's perfect for a summer meal. The juicy mangoes, tangy lime, and spicy jalapenos create a delicious salsa that pairs perfectly with tender, grilled chicken.
Creamy Tomato Basil Soup: This creamy tomato basil soup is a comforting and satisfying dish that's perfect for a cozy night in. The rich and creamy texture, combined with the sweet and tangy flavors of the tomatoes and fresh basil, make this soup a classic favorite.

Ideal Starters and Sweet Endings for a Cauliflower Fried Rice Meal

Stuffed Mushrooms: Delight your taste buds with these savory stuffed mushrooms, filled with a flavorful mixture of cream cheese, garlic, and herbs. Each bite is a burst of creamy, earthy goodness that will leave you craving for more.
Caprese Skewers: Indulge in the freshness of these caprese skewers, featuring juicy cherry tomatoes, creamy mozzarella, and fragrant basil, all drizzled with a balsamic glaze. It's a perfect combination of flavors and textures in every bite.
Chocolate Mousse: Indulge in a rich and creamy chocolate mousse, topped with a dollop of whipped cream and a sprinkle of cocoa powder. The perfect way to satisfy your sweet tooth.
Berry Parfait: Layered with fresh berries, creamy yogurt, and crunchy granola, this berry parfait is a delightful and refreshing treat. Enjoy the burst of flavors with every spoonful.

Why trust this Quick and Easy Cauliflower Fried Rice Recipe:

This recipe offers a healthy twist on a classic dish, using cauliflower as a low-carb alternative to rice. The use of fresh garlic and ginger adds a burst of flavor, while the addition of carrots and peas provides a colorful and nutritious boost. The incorporation of soy sauce brings a savory umami taste, and the inclusion of green onion adds a refreshing finish. Trust in the simplicity and wholesomeness of these ingredients to create a delicious and satisfying cauliflower fried rice that's both flavorful and nutritious.

Looking to discuss this Quick and Easy Cauliflower Fried Rice Recipe further? Head over to our Recipe Sharing forum and join the conversation!
What is the best way to rice the cauliflower for this recipe?
The best way to rice the cauliflower for this recipe is to use a food processor. Simply cut the cauliflower into florets and pulse them in the food processor until they resemble rice grains. You can also use a box grater to grate the cauliflower if you don't have a food processor.
Can I use frozen vegetables instead of fresh ones?
Yes, you can definitely use frozen vegetables instead of fresh ones. Just make sure to thaw and drain them before adding them to the pan to avoid excess moisture in the fried rice.
Can I make this recipe ahead of time?
Absolutely! This cauliflower fried rice is great for meal prep. You can make a batch ahead of time and store it in an airtight container in the refrigerator for up to 3 days. Just reheat it in a pan or microwave before serving.
Is there a substitute for soy sauce?
If you're looking for a substitute for soy sauce, you can use tamari, coconut aminos, or even a bit of fish sauce for a different flavor profile. Adjust the quantity based on your taste preference.
Can I make this recipe vegan?
Yes, you can easily make this recipe vegan by omitting the eggs and using a plant-based milk instead of regular milk when whisking the eggs. You can also add tofu or tempeh for a protein boost.

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