Cauliflower Fried Rice – A Healthy, Low-Carb Take on a Classic
Cauliflower Fried Rice is a lighter, low-carb alternative to traditional fried rice. It’s packed with fresh vegetables, fluffy scrambled eggs, and a savory soy-based sauce. This dish is perfect for those looking to cut down on carbs while still enjoying a comforting, flavorful meal. It comes together quickly and makes a great weeknight dinner or meal prep option.
By using riced cauliflower instead of traditional rice, you get all the deliciousness of classic fried rice while keeping the dish gluten-free, keto-friendly, and packed with nutrients. Whether you’re following a low-carb diet or just looking to add more vegetables to your meals, this recipe is a must-try!
Why You’ll Love This Recipe
Cauliflower Fried Rice is easy to make, full of flavor, and highly customizable. Here’s why it deserves a spot in your meal rotation:
- Low-Carb & Keto-Friendly – A great alternative to rice-based dishes.
- Quick & Easy – Ready in just 20 minutes with minimal prep.
- Packed with Vegetables – A delicious way to add more nutrients to your diet.
- Customizable – Add your favorite protein or swap out veggies.
- Meal Prep Friendly – Stores well for easy weekday lunches.
Ingredients for Cauliflower Fried Rice
This dish comes together with a mix of simple, wholesome ingredients. The cauliflower rice replaces traditional grains. Onions, carrots, and bell peppers add sweetness and crunch. Soy sauce, garlic, and ginger bring out classic fried rice flavors and creates a satisfying dish that doesn’t feel like a substitute!
How to Make Cauliflower Fried Rice
This recipe is incredibly simple and comes together in just a few steps:
Start by ricing the cauliflower if you’re using a fresh head. Simply pulse the florets in a food processor until they resemble grains of rice. You can also use pre-riced cauliflower from the store to save time.
Next, sauté the onions, garlic, and bell peppers in sesame oil to bring out their natural sweetness. Once softened, push the veggies to one side of the skillet and scramble the eggs in the open space. Mixing them in ensures fluffy, evenly distributed eggs throughout the dish.
Now, it’s time for the star ingredient—the cauliflower rice! Stir it in along with frozen peas, soy sauce, and fresh ginger. The key here is to cook it just long enough to soften the cauliflower without making it mushy. After 5-7 minutes of stir-frying, it’s ready to serve. Just garnish with fresh green onions and optional cilantro.
Tips & Tricks for the Best Cauliflower Fried Rice
- Don’t Overcook the Cauliflower – It should be soft but not mushy. Stir-frying for 5-7 minutes is ideal.
- Use a Large Skillet or Wok – This helps distribute heat evenly for perfect texture.
- Add Protein – Stir in cooked chicken, shrimp, or tofu for a heartier meal.
- Spice It Up – A drizzle of sriracha or red pepper flakes adds heat.
- Want a Soy-Free Version? – Swap soy sauce for coconut aminos or tamari.
What to Serve with Cauliflower Fried Rice
This dish is filling on its own, but it also pairs well with other healthy sides and mains:
- Grilled Teriyaki Chicken – A sweet and savory combo.
- Garlic Shrimp Stir-Fry – A protein-packed addition.
- Steamed Edamame – A simple, protein-rich side.
- Crispy Tofu Bites – A plant-based pairing.
Leftovers & Storage
Cauliflower Fried Rice is great for meal prep and stores well for a quick, easy meal later in the week.
- Refrigeration – Store in an airtight container for up to 4 days.
- Freezing – Freeze for up to 2 months. Let it thaw before reheating.
- Reheating – Warm in a skillet over medium heat for best texture.
Equipment You’ll Need
- Food Processor or Box Grater – For ricing cauliflower.
- Large Skillet or Wok – Helps stir-fry everything evenly.
- Spatula – For mixing and scrambling eggs.
- Cutting Board & Knife – For prepping the veggies.
Other Recipes to Try
Looking for more healthy and delicious meal ideas? Try these Sisters Know Best recipes:
- Zucchini Frittata – A light and nutritious egg dish.
- Healthy Pumpkin Brownies – A gluten-free dessert with wholesome ingredients.
- Pesto Baked Cod with Potatoes – A flavorful and easy seafood dish.
Why Cauliflower is a Great Rice Alternative
Cauliflower is a nutrient-rich vegetable loaded with fiber, vitamins C and K, and powerful antioxidants. Not only does it make an excellent low-carb substitute for rice, but it also supports healthy digestion and heart function. Its versatility allows it to blend seamlessly into a variety of dishes while adding extra nutrients. For a deeper look into its health benefits, check out this article on cauliflower’s nutritional advantages.
Cauliflower Fried Rice is a simple, nutritious, and delicious meal that’s easy to make and completely customizable. Whether you’re following a low-carb, gluten-free, or plant-based diet, this dish is a great way to enjoy the flavors of fried rice in a healthier way. Try it today and enjoy a wholesome, flavorful meal!
Cauliflower Fried Rice
Notes
- Make it Vegan: Skip the eggs and add tofu or extra vegetables.
- Boost the Protein: Stir in cooked chicken, shrimp, or tofu.
- Spice It Up: Add red pepper flakes or a drizzle of sriracha.
