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
Video
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!
Uma Srinivas says:
I love this kind of quick and easy dinners. This dish is perfect for my family. looking forward to making this soon 🙂
Michelle says:
I think this is the only way I’d eat cauliflower rice. Lots of flavor and veggies mixed in this recipe. Delicious.
Paula Montenegro says:
I’ve yet to make cauliflower rice and this sounds like the perfect recipe! I mean, having a whole meal ready in the freezer is my everyday late afternoon fantasy, haha. Thanks for this recipe!
Angela says:
I love making cauliflower rice! This recipe sounds amazing and I think my entire family would really enjoy it!!
April says:
I think I know what my Friday night dinner will look like lol! I’ve had a few rice meals recently but I haven’t had a fried one since a long time. Need to fix that! 🙂
Mahy says:
Healthy would be the best word to describe this recipe if I were to do it in one word. And if you think about it – what else do you need, right? Can’t wait to try this rice now.
Bethany Rutledge says:
This looks really delic and I love–and need–the step by step tutorial. Thanks so much for sharing!
Danielle says:
I love rice as a side for all kinds of mains. But when it comes to fried rice, it is an independent dish and can be easily served on its own. Great recipe that I can’t wait to try.
Ramona says:
This is such a great recipe in so many ways, it’s easy to make, it’s colourful, it’s light, healthy and super delicious. You cannot go wrong. It can easily make a main for me any time but great as a side dish too. Brilliant !
Abbey Sharp says:
Cauliflower rice is one of my faves right now. I love it in everything. I will definitely be trying this fried rice recipe 🙂
Deborah Brooks says:
I also love to use cauliflower for fried rice! It’s so good and can be cooked up in a few minutes.
Eva says:
Eating more vegetables is so easy and this recipe is an excellent example. No excuses here, it’s even all made with frozen veggies. Fantastic!
Colleen says:
I haven’t even tried making cauliflower rice yet, but this recipe looks so delicious with all the veggies, I plan to make it this week.
Elaine Benoit says:
This seriously does look like the best cauliflower fried rice recipe!! It looks so tasty and easy to make that I bet when I taste it, I’ll never miss real rice! Yahoo! Can’t wait to try it.
Danielle says:
I can see so many great ways to use this recipe. It must pair so well with a number of mains that I love to make from time to time, so I should definitely try it then.