You don’t need a healthy reason to make Cauliflower Fried Rice. The amazing taste and 30-minute cooking time are reason enough!
Cauliflower Fried Rice is a mix of sizzling veggies, and scrambled eggs that soak up deliciously salty soy sauce are the best part of any weeknight! Grate, chop, and toss in cauliflower, carrots, peas, and green onions and then mix in a savory sauce and scrambled eggs for a secretly healthy, mouthwatering dish!
Just so good!
Everyone goes through those phases where they attempt a more healthy diet and, of course, turn to cauliflower because it’s so versatile. Using cauliflower then becomes a healthy chore for them, and they begin to enjoy it less but hear me out. Maybe instead of focusing on how healthy cauliflower is, we focus just on how delicious it is and forget the rest! This fried rice is so unbelievably good that you’ll do just that! It’s quick to make, and the flavors rival your favorite takeout place, so you’ll be happy (and healthy) you made this.
Swapping traditional carb-filled recipes for cauliflower-powered recipes is simple to do, like with Cauliflower Pizza Crust and Low Carb Cauliflower Breadsticks!
Other Recipes to Serve with Cauliflower Fried Rice
- Slow Cooker Pineapple Teriyaki Chicken is an easy way to serve up a mouth-watering protein with this delicious fried rice!
- Looking for a great, veggie-filled appetizer to serve with your fried rice? Chicken Spring Rolls are simple to make and full of amazing flavor.
Ingredients
Cauliflower: As the star of the dish, you will need cauliflower. To rice, the cauliflower simply cut the florets from the core of the cauliflower and pop them into a blender or food processor. Pulse the cauliflower until only small pieces remain.
Veggies: All of the fresh veggies bring a lightness to the dish. So be sure to grab carrots, a yellow or white onion, green onions, and garlic. You will also need frozen peas.
Refrigerated items: You will need butter for cooking everything in it does provide the best flavor versus using oil- and a few eggs to scramble.
Oil and Seasoning: Toasted sesame seed oil brings a lot of flavor to this dish, as does soy sauce. To top off the great flavors, you will also need sesame seeds.
How to Make Cauliflower Fried Rice
STEP ONE: In a large sauté pan, heat the butter, and once melted, add the whisked eggs. When the eggs are softly scrambled, remove them from the pan and set aside.
STEP TWO: Add more butter to the hot pan, followed by the carrots, yellow onion, and peas. Sauté the veggies until lightly browned, and then add the garlic and cook for a minute more.
STEP THREE: Push the veggies to one side of the pan and add butter to the cleared side of the pan. Once the butter is melted, add the cauliflower to the pan and let it brown a little. Now all of the veggies can be stirred together.
STEP FOUR: Mix in the green onions, toasted sesame oil, soy sauce, sesame seeds, and scrambled eggs. Serve immediately and garnish with more sesame seeds if you’d like.Â
Tips for Success
- The cooking of fried rice moves pretty quickly once items start hitting the pan, so it’s an excellent idea to prepare everything before you even start frying the eggs. Chop, dice, and measure all of your ingredients ahead of time and you’ll see how fast this dish can be made!
- There is no need to cook the cauliflower before you add it to the pan. The raw cauliflower will cook perfectly with the other veggies and give you the slight firmness that rice does in this dish.
- Store any leftovers in an airtight container in the refrigerator for up to three days.
Why is my Cauliflower Fried Rice soggy?
Like any vegetable, overcooked cauliflower can become tender, so quickly cooking it is the key. In a majority of fried rice recipes, the rice is the last main ingredient in the pan, and this is because you want to quickly fry it and let it soak up the sauce and other flavors, but you’re not actually cooking it. Having your ingredients measured and ready to go will help prevent soggy cauliflower!
Can I add protein to this fried rice?
Absolutely! Cooking up your favorite protein to mix in the fried rice or to have as a side is a great idea and can round out the meal. Choose from traditional favorites, like chicken and shrimp, or choose beef. Marinated and cubed tofu or seitan would be wonderful additions as well. As with any fried rice, you get to pick and choose what veggies and proteins you’d like to use and make it the perfect dish for you and the family.
Check out more delicious ways to love cauliflower!
- Cauliflower Rice
- Loaded Cauliflower Steaks
- Loaded Cauliflower Casserole
- Roasted Garlic & Cauliflower Soup
- Buffalo Cauliflower Bites
*This post was originally posted on 01/06/2018.
Equipment
Ingredients
- 2 eggs beaten
- 4 tablespoons butter divided
- 2 medium carrots peeled and diced
- 1 small yellow onion diced (or white onion)
- ½ cup frozen peas
- 3 cloves garlic minced
- 4 cups cauliflower rice
- ¼ cup green onions thinly sliced (plus more for garnish)
- 3 tablespoons soy sauce or more to taste
- ½ teaspoon toasted sesame oil
- 1 teaspoon sesame seeds
Instructions
- Using a large skillet, melt 1 tablespoon of butter over medium heat. Once hot, add the beaten eggs, stirring only occasionally until soft scrambled. Remove from the pan and set aside.
- Melt 2 tablespoons of butter in the skillet and increase the heat to medium-high. Add the diced carrots, onion, and peas and stir them into the butter. Cook the veggies, stirring occasionally, until slightly brown, about 3-5 minutes. Add the garlic and allow to cook for 1 minute.
- Push the sauteed veggies to one side of the pan. Add the remaining tablespoon of butter to the middle of the pan, and then add the cauliflower rice. Give the cauliflower a quick stir to distribute the butter. Then allow it to brown slightly by not stirring for a couple of minutes. Once the bottom of the cauliflower starts to brown, stir all the veggies together and cook them for another 2-3 minutes.
- Stir in the green onions, soy sauce, sesame oil, sesame seeds, and crambled egg. Remove from the heat. Garnish with additional sesame seeds and green onion, if desired. Serve warm.
Rhea Morales says
Hi! Is the carb count per serving or the entire recipe. I assume per serving. BTW- this is amazing, thank you for sharing.
Real Housemoms JK says
Hello Rhea! This should be per serving and there are 4 servings in the dish. Hope this helps!
Kimberly says
If I’m using a bag of frozen cauliflower rice should I let it thaw before cooking? I’ve never used cauliflower rice before!
Jennifer Kimmel says
Hello Kimberly! I would let it thaw out a bit before cooking.
Monike says
My family has been doing keto for a few weeks and we had been having plain cauliflower rice… we were getting tired of it so I googled cauliflower rice recipes and this one came up. Wow, so delicious everyone was confused and thought we were eating real fried rice from a hibachi place. Amazing. Thank you
Punam Paul says
Very easy and tastes great…This is recipe I will use often.
Thanks
Aubrey Cota says
Thank you so much!
Deanna Drew says
I made this a few nights ago. Even my picky eaters loved it. The only change I made was using teriyaki sauce instead of soy sauce. I am making it again tonight and adding a little grilled chicken for the meat eaters in my family. We LOVED this recipe. Thank you so much.
Aubrey Cota says
Yay!! Thank you so much.
Jan says
My first time trying riced cauliflower and I have to say it was awesome in my veggie stir fry. Will definitely do this more often. Thank you for a great recipe!
Aubrey Cota says
Yay, so glad to hear you liked it!
Narae says
First time using cauliflower rice. Does this require cauliflower rice to be cooked (like regular steam rice) first?
Aubrey Cota says
For this recipe, you do not want to pre-cook the riced cauliflower. Follow the instructions of the recipe as is and it will cook perfectly.
Greg G says
Great recipe. Made it for my wife and I. We loved it. Yum
Aubrey Cota says
I’m so glad to hear that! Thank you.
Krystal says
Awesome recipe! It’s delicious! How long can I store it in the fridge (or do I need to freeze it so I can make it on Sun and take to work M – F)?
Aubrey Cota says
One or two days in the fridge would be fine. If it were any longer than that then I would suggest freezing.
Kim says
Delicious new way to prepare cauliflower rice. I used olive oil instead of butter but otherwise stuck to the recipe. Kids loved it too!
Aubrey Cota says
Awesome!! Thanks Kim.