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:For Protein and Eggs:For Aromatics and Seasonings:Helpful Tools For Cauliflower Fried Rice Recipe
Steps To Make Cauliflower Fried Rice Recipe
Transform fresh cauliflower florets into rice-like texture using a food processor, creating a light and fluffy base for your dish.
Warm sesame oil in a large skillet, then dance minced garlic, onion, and ginger around the pan until their irresistible fragrance fills your kitchen.
Introduce vibrant peas and carrots to the skillet, letting them soften and release their natural sweetness while developing a tender crunch.
Slide vegetables aside and crack eggs directly into the pan, whisking them into soft, golden curls that will beautifully integrate with other ingredients.
Fold riced cauliflower into the skillet, stirring consistently until it reaches a perfect tender consistency without becoming soggy or mushy.
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
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Crispy Cauliflower Fried Rice Recipe
- 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
- 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
- Preparation: Pulse cauliflower florets in a food processor until they transform into fine, rice-like granules.
- Aromatic Base: Heat sesame oil in a large skillet, sautéing minced garlic, diced onions, and grated ginger to create a fragrant foundation.
- Vegetable Medley: Add diced carrots and green peas to the skillet, allowing them to soften and meld with the aromatic base.
- Egg Integration: Create a space in the pan, pour beaten eggs, and scramble until golden and fluffy, then fold into the vegetable mixture.
- Cauliflower Fusion: Introduce cauliflower rice to the skillet, stirring consistently to ensure even cooking and prevent sticking.
- Seasoning Symphony: Drizzle soy sauce over the mixture, sprinkle salt and pepper, and optionally add red pepper flakes for a spicy dimension.
- Final Touch: Continue cooking for a few minutes until cauliflower reaches a tender yet slightly crisp consistency.
- 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
Co-Founder & Content Creator
Expertise
Nutritional Analysis, Dietary Accommodations, Food Writing and Blogging,
Education
University of Texas at Austin
Institute of Culinary Education, New York, NY
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.