Cauliflower Fried Rice Recipe | Low Carb Fried Rice

PUBLISHED August 19, 2025· MODIFIED August 18, 2025 · by the author listed in the recipe card 1332 words. · About 7 minutes to read this article.· This post may contain affiliate links · As an Amazon Associate, I earn from qualifying purchases· Leave a Comment

If you’re craving the savory flavors of classic fried rice but want a lighter, low-carb option, this Cauliflower Fried Rice recipe is a game-changer! Learn how to make this quick and easy dish that’s packed with flavor, vegetables, and protein, all without the guilt of traditional rice.

Why You’ll Love This Low Carb Recipe

Fast. Ready in under 20 minutes, perfect for busy weeknights.
Healthy. Low-carb, nutrient-dense, and packed with vegetables.
Versatile. Customize with your favorite protein. Try chicken, shrimp, tofu, or just keep it vegetarian.
Flavorful. Savory, slightly sweet, and packed with umami from soy sauce and sesame oil.

With this easy recipe, you can enjoy restaurant-quality fried rice at home without the extra carbs. Whether you’re meal prepping for the week or whipping up a quick dinner, this Cauliflower Fried Rice is always a hit.

What Does Cauliflower Fried Rice Taste Like?

Cauliflower Fried Rice is delicious, satisfying, and incredibly versatile. The cauliflower mimics the texture of traditional rice, while fresh vegetables, garlic, and soy sauce create that unmistakable fried rice flavor.

It’s a perfect way to sneak more vegetables into your diet without sacrificing taste.

Is It Healthy?

Cauliflower fried rice is a healthy and satisfying alternative to traditional fried rice, packed with nutrients while keeping calories and carbs low.

By using cauliflower as the base, this dish provides fiber, vitamins C and K, and antioxidants, all while significantly reducing the carbohydrate content compared to white rice.

The addition of fresh vegetables like carrots, peas, bell peppers, and onions contributes essential vitamins, minerals, and phytonutrients, while also adding natural sweetness and crunch without excess calories. Lean proteins such as eggs, chicken, shrimp, or tofu make the dish more filling and support muscle health.

Ingredients You’ll Need

Cauliflower– The star of the dish and low-carb alternative to traditional rice. When grated or pulsed into rice-sized pieces, it mimics the texture of rice and soaks up the flavors of the other ingredients.
Vegetables (Carrots, Peas, Bell Peppers, Onions)– Add color, crunch, and natural sweetness. They also provide additional nutrients and make the dish visually appealing.
Garlic & Ginger– Infuse the fried rice with aromatic depth and warm, savory notes. Garlic adds pungency, while ginger brings a subtle spice and freshness.
Egg– Scrambled into the dish, they provide protein and a creamy texture that’s classic in fried rice. Eggs also help bind the ingredients together slightly.
Soy Sauce or Tamari– Adds savory umami, saltiness, and depth of flavor. Tamari is a gluten-free alternative that performs the same function.
Sesame Oil– Introduces a nutty, toasted flavor that enhances the overall richness of the fried rice. Usually added toward the end to preserve its aroma.
Green Onions– Optional, but they provide freshness, mild oniony flavor, and a bright garnish that contrasts with the cooked vegetables.
Protein (Optional – Chicken, Shrimp, Pork, Tofu)– Adds substance, protein, and makes the dish a full, satisfying meal. Proteins also absorb the seasonings, contributing additional flavor.

How To Make Cauliflower Fried Rice

Prepare the Cauliflower. Rinse and dry your cauliflower, then pulse in a food processor until it resembles rice. If using pre-riced cauliflower, drain excess water to avoid soggy fried rice.
Cook the Vegetables. Heat a bit of oil in a large skillet or wok. Add onions, carrots, and bell peppers, sautéing until just tender. Stir in garlic and ginger for about 30 seconds until fragrant.
Scramble the Eggs. Push the vegetables to one side of the pan, add lightly beaten eggs to the empty side, and scramble until cooked. Mix eggs with the vegetables.
Add Cauliflower and Sauce. Toss in the riced cauliflower, soy sauce, and sesame oil. Stir-fry for 5–7 minutes until the cauliflower is tender but not mushy.
Finish and Serve. Top with sliced green onions and additional sesame oil if desired. Serve immediately as a main dish or side.

Tips And Tricks

If you want to make cauliflower fried rice that’s flavorful, perfectly textured, and restaurant-quality, these tips and tricks will help you get it just right:

Use Fresh or Well-Drained Cauliflower. Fresh cauliflower works best, but if using frozen, make sure to thaw and drain it thoroughly to avoid soggy rice.
Rice-Sized Pieces Matter. Pulse cauliflower into uniform, rice-sized pieces so it cooks evenly and mimics the texture of traditional fried rice.
High Heat Cooking. Stir-fry over medium-high to high heat to get a lightly toasted flavor and prevent the vegetables from steaming.

Variations

If you love cauliflower fried rice but want to mix things up, there are plenty of creative variations to suit different tastes, dietary needs, and flavor profiles:

Low-Sodium or Gluten-Free– Swap regular soy sauce for tamari or coconut aminos to keep it gluten-free and reduce sodium without sacrificing flavor.
Spicy– Add a kick with sriracha, chili garlic sauce, or red pepper flakes for heat that balances the savory flavors.
Curry or Asian Fusion– Stir in curry powder, turmeric, or Thai curry paste to give your cauliflower fried rice a unique twist and aromatic depth.

What To Eat With Cauliflower Fried Rice

Cauliflower fried rice is a versatile and flavorful dish, and pairing it with complementary sides or proteins can turn it into a complete and satisfying meal:

Grilled or Stir-Fried Protein– Chicken, shrimp, beef, or tofu pairs perfectly with the savory notes of cauliflower fried rice, making it a hearty main course.
Egg Rolls or Spring Rolls– Crispy vegetable or protein-filled rolls provide a satisfying crunch that contrasts nicely with the soft texture of the fried rice.
Steamed or Roasted Vegetables– Broccoli, bok choy, snap peas, or green beans add freshness, extra nutrients, and a vibrant pop of color to your meal.
Asian-Inspired Sauces– Serve with a side of soy sauce, Japanese BBQ sauce, or potsticker sauce for dipping, enhancing the umami and adding depth of flavor.

How Long Does It Last?

Cooked Cauliflower Fried Rice can be stored in the refrigerator in an airtight container for 3–4 days. Reheat in a skillet over medium heat for best texture.

Can You Freeze It?

Yes! Allow the fried rice to cool completely, then transfer to a freezer-safe container or resealable bag. Frozen Cauliflower Fried Rice can last up to 2 months.

Reheat directly from frozen in a skillet or microwave, adding a splash of water or oil to refresh the texture.

More Ways To Use Cauliflower

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