This is the kind of recipe that almost seems too good to be true. 10 minutes, one pan, ingredients you likely already have in your pantry, and SO. GOOD. I could literally eat it every single day! It’s really simple, but it’s also full of flavor. And after years of testing, it’s honestly perfect!
What is Cauliflower Fried Rice
Cauliflower Fried Rice is a healthy twist on classic fried rice, made by swapping out regular rice for finely chopped (or “riced”) cauliflower. It has the same texture and flavor you know and love, but it’s lower in carbs and full of veggies. I love this easy recipe as a side dish or a swap in regular fried rice dishes. It’s so good!
The Best Cauliflower Fried Rice Video Tutorial
Why You’ll Love This Cauliflower Fried Rice Recipe
- Just 10 Minutes – From start to finish, this recipe comes together fast!
- One Skillet = Less Mess – Everything cooks in one pan, making cleanup a dream come true.
- So. Much. Flavor. – Sesame oil, garlic, onion, and soy sauce bring it all together.
- Low-Carb & Veggie-Packed – A healthier option that still feels super satisfying.
- Versatile – Works as a main dish or a side, and you can easily customize it.
- Gluten-Free & Dairy-Free – Perfect for a variety of dietary needs.
Fried Cauliflower Rice Recipe Ingredients
Here’s what you’ll need to make this recipe:
- Frozen Cauliflower Rice – Using frozen makes it super convenient!
- Frozen Stir Fry Veggies – Any mix works. Look for carrots, peas, green beans, etc.
- Sesame Oil – Adds that rich, toasty sesame flavor.
- Onion Flakes + Garlic Powder – For easy, no-chop flavor.
- Crushed Red Pepper – Optional, but great for a little kick.
- Eggs – Adds protein and helps bind everything together.
- Tamari or Soy Sauce – Use tamari for a gluten-free version!
- Salt & Pepper – Season to taste.
Helpful Equipment
- Large Skillet or Wok – A nonstick skillet works great for this recipe.
- Spatula or Wooden Spoon – To stir and scramble the eggs.
- Measuring Spoons – For quick seasoning measurements.
How to Make Cauliflower Fried Rice
This is one of the easiest dinners or side dishes ever! Here’s how to make it in just a few steps:
- Heat the Oil – Add 1 tablespoon of sesame oil to a skillet over medium heat.
- Cook the Veggies – Add cauliflower rice and frozen veggies. Stir and cook until everything is thawed and soft.
- Season – Add the remaining sesame oil, garlic powder, onion flakes, and red pepper flakes.
- Scramble the Eggs – Push the mixture to the side, crack the eggs in the center, and scramble.
- Mix Together – Once cooked, stir the eggs into the rest of the mixture.
- Add Sauce & Serve – Pour tamari or soy sauce over everything, season with salt and pepper, and enjoy!
Cauliflower Fried Rice Recipe Variations & Substitutions
This recipe is a great base. You can easily make it your own depending on what you have on hand!
Add protein:
- Scrambled tofu or chopped tempeh
- Rotisserie chicken or cooked shrimp
- Diced ham or ground turkey
Other variations:
- Use fresh cauliflower rice if preferred. Just sauté a bit longer to soften.
- Make it spicy with sriracha, chili oil, or extra red pepper flakes.
- Add chopped green onions, fresh ginger, or sesame seeds for more flavor and texture.
Substitutions:
- Use coconut aminos instead of tamari for a soy-free version.
- Swap the veggies for whatever frozen or fresh options you love!
Tips for making the BEST Cauliflower Fried Rice
1. Use frozen cauliflower rice and frozen vegetables
While I typically opt for fresh over frozen in most recipes, frozen items are great for having on hand (they don’t go bad as quickly) and perfect for when you’re in a time crunch. By keeping frozen cauliflower rice and stir-fry veggies in the freezer, this recipe can solve the “what’s for dinner” dilemma time and time again!
2. Use Tamari instead of soy sauce to make it gluten-free
We love Tamari! It’s perfect for having on hand for easy recipes like this one.
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Serving Suggestions for Fried Cauliflower Rice
This dish is so flexible. It works great as a meal on its own or as a flavorful side!
Serve it with:
- Grilled chicken, shrimp, or tofu
- Lettuce wraps for a low-carb meal
- Egg rolls or dumplings (check labels for gluten-free!)
Top it with:
- A drizzle of sriracha or sweet chili sauce
- Chopped green onions or cilantro
- A fried egg on top (so good!)
How to Store Cauliflower Fried Rice
Refrigerator – Store leftovers in an airtight container in the fridge for up to 3-4 days.
Freezer – Let cool completely, then freeze in a sealed container for up to 2 months.
To Reheat – Warm it in a skillet over medium heat or microwave in 30-second intervals until hot. You may need to add a splash of water or tamari if it dries out a bit.
How to Make Cauliflower Fried Rice Ahead of Time
Did you know that you can meal prep this recipe? Put it in an airtight container and store it in the refrigerator for up to 3 days!
Fried Cauliflower Rice Recipe FAQs
Don’t overcrowd the pan! Cook the veggies and rice over medium heat and stir occasionally, letting the moisture evaporate. Using frozen cauliflower rice straight from the bag works, but if it’s super watery, pat it dry with a paper towel first.
Yes! Cauliflower rice is naturally low in carbs and calories compared to regular rice. It’s a great option if you’re looking for something lighter or grain-free.
Nope! You can cook it straight from frozen. Just be sure to cook long enough so it softens and the moisture cooks off.
It depends on what you’re looking for! Cauliflower rice is lower in calories and carbs and adds more veggies to your meal. Regular rice has more carbohydrates and is more filling for some, so both can be healthy in different ways!
More easy recipes you’ll love:
- 30-Minute Mexican Cauliflower Rice Recipe
- Low-Carb Mexican Meal Prep Bowls
- Thai Chicken Lettuce Wraps
- Thai Pineapple Fried Rice
The Best Fried Cauliflower Rice
Ingredients
- 12 oz. bag cauliflower rice (frozen)
- 4 cups stir fry veggies (frozen)
- 2 Tbsp sesame oil
- 1 Tbsp onion flakes
- 1 tsp garlic powder
- 1/2 tsp crushed red pepper
- 2 large eggs
- 1/4 cup tamari or soy sauce
- salt/pepper to taste
Instructions
- Pour 1 Tbsp sesame oil into a skillet over medium heat.
- Add the cauliflower rice and vegetables, cooking until fully thawed.
- Cover and continue to cook until the veggies are soft, stirring occasionally.
- Add the remaining sesame oil, onion flakes, garlic powder, and crushed red pepper.
- Stir fry everything together.
- Make a “well” or hole in the middle of the pan.
- Add in both eggs and scramble.
- Once the eggs are scrambled, mix into the cauliflower rice mixture.
- Pour tamaris or soy sauce over everything, serve, and enjoy!
Claire | The Simple, Sweet Life says:
I LOVE fried rice but I bet your healthy cauliflower version would be even better. Can’t wait to give this a try the next time I’m craving fried rice!
Analida Braeger says:
I have never had cauliflower rice , but this has me soo interested and it looks easy to make, great pictures too ! 🙂
Kushigalu says:
What a lovely combination. I have never tried cauliflower in fried rice. I will try this recipe soon!
Eileen Kelly says:
Such a delicious cauliflower fried rice. I love the veggies and the variations to make this gluten-free. A perfect side dish.
Aleta says:
Yummmmm!!! I LOVE cauliflower rice, yet have not tried a fried rice with it! Your instructions look easy to follow too which is super helpful. I bet my family is going to love this!
Swathif says:
I am yet to try cauliflower fried rice that too with touch of spices. love it. I need to give this one a try. May be I will only carrots and beans
Eden says:
My husband is gluten-free and I was looking for recipes to make him when I found this. It was amazing!! I never thought of using cauliflower for rice, he loved it!