Crispy Cauliflower Fried Rice Recipe

Irresistible Cauliflower Fried Rice Recipe for Cozy Nights

Weeknight dinners demand quick, delicious solutions that pack serious flavor and this crispy cauliflower fried rice recipe delivers every single time.

Cauliflower transforms ordinary rice into a lighter, more nutritious meal that satisfies without heaviness.

Home chefs love how simple ingredients create something truly spectacular.

The magic happens when riced cauliflower meets high heat and perfectly seasoned vegetables.

Crisp edges and warm, tender centers make each bite irresistible.

Packed with protein and vegetables, this dish comes together faster than takeout and tastes significantly better.

You won’t believe how easy healthier eating can be with this game-changing recipe.

Quick Recipe Overview

Prep Time: 10 minutes

Cook Time: 10 minutes

Total Time: 20 minutes

Calories: 120 kcal

Servings: 5

All Ingredients For Cauliflower Fried Rice Recipe

For Base of Dish:
  • Cauliflower: Fresh, crisp vegetable that creates low-carb rice alternative with light, fluffy texture.
  • Sesame Oil: Provides rich, nutty flavor foundation for authentic Asian-style cooking.
For Protein and Eggs:
  • Eggs: Adds creamy richness and protein boost, choose farm-fresh eggs for best taste.
  • Frozen Peas: Sweet, tender green vegetable that brings color and nutritional value.
For Aromatics and Seasonings:
  • Garlic: Intense flavor powerhouse that elevates entire dish's taste profile.
  • Onion: Brings subtle sweetness and depth to overall recipe.
  • Ginger: Adds zesty, warming notes with incredible aromatic qualities.
  • Green Onions: Fresh garnish that provides crisp, mild onion flavor.
  • Soy Sauce: Delivers umami richness and authentic Asian seasoning.
  • Salt: Enhances and balances all other ingredient flavors.
  • Black Pepper: Adds gentle heat and complexity.
  • Red Pepper Flakes: Optional spicy kick for those loving extra heat.
  • Carrots: Crunchy vegetable that brings vibrant color and subtle sweetness.

Helpful Tools For Cauliflower Fried Rice Recipe

  • Food Processor: Essential for transforming cauliflower florets into rice-like texture quickly and easily.
  • Large Skillet or Wok: Perfect for stir-frying vegetables and creating an even cooking surface.
  • Cutting Board: Needed for chopping vegetables and preparing ingredients.
  • Chef's Knife: Great for precise vegetable cutting and ingredient preparation.
  • Measuring Spoons: Helps measure seasonings like salt and soy sauce accurately.
  • Spatula or Wooden Spoon: Useful for stirring and mixing ingredients during cooking.
  • Mixing Bowl: Convenient for beating eggs before scrambling.

Steps To Make Cauliflower Fried Rice Recipe

  • Pulse Cauliflower

Transform fresh cauliflower florets into rice-like texture using a food processor, creating a light and fluffy base for your dish.

  • Sizzle Aromatics

Warm sesame oil in a large skillet, then dance minced garlic, onion, and ginger around the pan until their irresistible fragrance fills your kitchen.

  • Toss Colorful Vegetables

Introduce vibrant peas and carrots to the skillet, letting them soften and release their natural sweetness while developing a tender crunch.

  • Create Scrambled Eggs

Slide vegetables aside and crack eggs directly into the pan, whisking them into soft, golden curls that will beautifully integrate with other ingredients.

  • Combine and Cook Cauliflower Rice

Fold riced cauliflower into the skillet, stirring consistently until it reaches a perfect tender consistency without becoming soggy or mushy.

  • Season and Finish

Drizzle soy sauce across the mixture, sprinkle salt and pepper, and add a dash of red pepper flakes for a subtle kick. Garnish with fresh green onions and serve immediately while hot and flavorful.

Tips To Boost Cauliflower Fried Rice Recipe

  • Low-Carb Hero: Perfect for those following keto or low-carb diets, this cauliflower fried rice replaces traditional rice with nutrient-packed cauliflower without sacrificing flavor.
  • Veggie Flexibility: Swap out peas and carrots with zucchini, bell peppers, or mushrooms to create endless vegetable combinations that suit your taste preferences.
  • Protein Power Boost: Easily transform this dish by adding cooked chicken, shrimp, tofu, or beef for a more substantial meal that satisfies different dietary needs.
  • Make-Ahead Magic: Prepare cauliflower rice in advance and store in the refrigerator for up to 3 days, making weeknight cooking faster and more convenient.
  • Gluten-Free Option: Use tamari or coconut aminos instead of traditional soy sauce to make this recipe completely gluten-free while maintaining delicious Asian-inspired flavors.

Serving Cauliflower Fried Rice Recipe In Style

  • Game Night Feast: Perfect for sharing with friends during game nights, this cauliflower fried rice brings fun and flavor to the table.
  • Meal Prep Champion: Easily pack this dish into meal prep containers for quick, nutritious lunches throughout the week, staying fresh and delicious.
  • Protein Power Boost: Enhance the dish by adding grilled chicken, tofu, or shrimp to transform it into a complete protein-packed meal that satisfies hunger.
  • Low-Carb Comfort: Enjoy a guilt-free version of traditional fried rice that delivers maximum taste with minimal carbohydrates, making it ideal for health-conscious eaters.

How To Store Cauliflower Fried Rice Recipe

  • Quick Refrigeration Strategy: Store leftover cauliflower fried rice in airtight containers within 2 hours of cooking to maintain freshness and prevent bacterial growth.
  • Optimal Cooling Technique: Spread the rice on a flat surface for 15-20 minutes before refrigerating, allowing it to cool evenly and reduce moisture buildup.
  • Smart Reheating Method: Revive chilled rice by using a skillet over medium heat, adding a splash of water or additional sesame oil to restore moisture and prevent dryness.
  • Freezer-Friendly Approach: Portion the rice into individual containers for easy single-serving meals, which can be frozen for up to 3 weeks without compromising taste or texture.
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Crispy Cauliflower Fried Rice Recipe

Crispy Cauliflower Fried Rice Recipe


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4.7 from 34 reviews

  • Total Time: 20 minutes
  • Yield: 5 1x

Description

Homemade cauliflower fried rice delights with Asian-inspired flavors and low-carb creativity. Healthy ingredients and quick preparation make this dish perfect for weeknight dinners and nutritious meal planning.


Ingredients

Scale
  • 1 medium head cauliflower, riced (or 4 cups store-bought riced cauliflower)
  • 2 large eggs, lightly beaten
  • 1 cup frozen peas and carrots (thawed)
  • 3 tbsps sesame oil (or olive oil)
  • 3 cloves garlic, minced
  • 1 small onion, finely chopped
  • 3 tbsps low-sodium soy sauce (or tamari for gluten-free)
  • 2 green onions, chopped (for garnish)
  • 1 tsp fresh ginger, grated (optional)
  • Salt and black pepper, to taste
  • Red pepper flakes (optional, for heat)

Instructions

  1. Preparation: Pulse cauliflower florets in a food processor until they transform into fine, rice-like granules.
  2. Aromatic Base: Heat sesame oil in a large skillet, sautéing minced garlic, diced onions, and grated ginger to create a fragrant foundation.
  3. Vegetable Medley: Add diced carrots and green peas to the skillet, allowing them to soften and meld with the aromatic base.
  4. Egg Integration: Create a space in the pan, pour beaten eggs, and scramble until golden and fluffy, then fold into the vegetable mixture.
  5. Cauliflower Fusion: Introduce cauliflower rice to the skillet, stirring consistently to ensure even cooking and prevent sticking.
  6. Seasoning Symphony: Drizzle soy sauce over the mixture, sprinkle salt and pepper, and optionally add red pepper flakes for a spicy dimension.
  7. Final Touch: Continue cooking for a few minutes until cauliflower reaches a tender yet slightly crisp consistency.
  8. Presentation: Garnish with freshly chopped green onions and serve immediately while piping hot, celebrating the dish’s vibrant flavors.

Notes

  • Pulse Carefully: Avoid over-processing cauliflower to prevent mushy texture; pulse until rice-like granules form without turning into paste.
  • Control Moisture: Pat cauliflower dry before cooking to prevent excess liquid and ensure crispy, non-soggy fried rice.
  • High Heat Strategy: Use a hot skillet to achieve authentic fried rice’s signature slightly charred, wok-like flavor and prevent cauliflower from becoming soggy.
  • Customize Protein: Easily swap eggs with tofu, chicken, or shrimp to accommodate different dietary preferences and protein needs.
  • Prep Time: 10 minutes
  • Cook Time: 10 minutes
  • Category: Lunch, Dinner, Snacks
  • Method: Frying
  • Cuisine: Asian

Nutrition

  • Serving Size: 5
  • Calories: 120
  • Sugar: 3g
  • Sodium: 300mg
  • Fat: 8g
  • Saturated Fat: 1g
  • Unsaturated Fat: 6g
  • Trans Fat: 0g
  • Carbohydrates: 9g
  • Fiber: 4g
  • Protein: 5g
  • Cholesterol: 60mg
Olivia Bennett

Olivia Bennett

Co-Founder & Content Creator

Expertise

Nutritional Analysis​, Dietary Accommodations​, Food Writing and Blogging​,

Education

University of Texas at Austin

  • Degree: Bachelor of Science in Nutrition
  • Focus: Emphasis on dietary planning, food science, and the relationship between nutrition and health.​

Institute of Culinary Education, New York, NY

  • Program: Plant-Based Culinary Arts Certificate
  • Focus: Specialized training in vegetarian and vegan cooking techniques, emphasizing whole foods and sustainability.​

Olivia Bennett is Cooking Crusade’s go-to expert for nutritious, feel-good food. Based in Austin, she blends her degree in Nutrition from the University of Texas with plant-based culinary training from the Institute of Culinary Education.

Olivia’s recipes are all about balance: vibrant, wholesome, and easy-to-love dishes that work for all kinds of eaters. Her mission is simple: to make healthy eating approachable and genuinely tasty, with tips that support your lifestyle, not complicate it.

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