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This cauliflower fried rice satisfies your Chinese takeout craving in a lightened-up, low-carb form! Serve it as a quick, easy side dish or add your favorite protein to make it a meal.
Low-Carb Cauliflower Fried Rice Recipe
I love traditional Fried Rice, but when I want a lower-carb version, this cauliflower fried rice is perfect! I adapted it from my Cilantro Lime Cauliflower Rice recipe, making an Asian version to go with the Shrimp Egg Rolls I had been planning for dinner. Even my husband, who detests cauliflower, was pretty amazed at how the meal turned out!
Why Cauliflower Fried Rice Is the Best Alternative to Traditional Fried Rice
I often make my own fried rice at home with brown rice, like this Edamame Fried Rice and my Spicy Shrimp Fried Rice. But what I love about cauliflower fried rice is that you don’t need to have leftover rice on hand to make it! Here’s what else makes this recipe a keeper.
- Low-carb alternative: Swapping rice for cauliflower keeps it light, but it’s still surprisingly filling.
- Quick and easy: Preparing the cauliflower is the hardest part! Cauliflower fried rice takes only a few minutes to cook.
- Customizable: Add your favorite protein or adjust the seasoning to taste.
- Better than takeout: This recipe has takeout flavor, but in a lighter form.
For more ways to do cauliflower rice, try my Cauliflower Fried Rice with Leftover Ham or King Crab Cauliflower Fried Rice
Ingredients You’ll Need
Below are the ingredients for this cauliflower fried rice recipe. See the recipe card for exact measurements.
- Cauliflower: Cauliflower rice is also available pre-cut and bagged in the produce section as well as frozen, but my preference is to make it myself; it tastes better than frozen, and often the pre-cut fresh variety spoils fast.
- Sesame oil: Toasted sesame oil adds that signature fried rice flavor.
- Egg and egg whites for protein and texture.
- Salt: Just a pinch to season the eggs.
- Cooking spray keeps everything from sticking while keeping it light.
- Onion and garlic add savory flavor to the fried rice as it cooks.
- Frozen peas and carrots: Classic fried rice vegetables.
- Scallions: Whites for cooking, greens for finishing.
- Soy sauce (or tamari/coconut aminos) for savory umami flavor.
How to Make Cauliflower Fried Rice
This recipe comes together in a few simple steps. See the recipe card for printable directions.
- Rice the cauliflower: Cut into florets and pulse in a food processor until it resembles rice.
- Cook the eggs: Whisk the egg and egg whites with a pinch of salt. Scramble in a lightly sprayed pan, then set aside.
- Sauté the vegetables: Cook the onion, scallion whites, peas and carrots, and garlic in sesame oil until softened.
- Add the cauliflower: Stir in the riced cauliflower and soy sauce. Cook, stirring often, until tender and slightly crispy.
- Finish and serve: Return the eggs to the pan, toss to combine, and finish with scallion greens.
Tips from Gina’s Test Kitchen
- Dry the cauliflower well: Moisture will make it steam instead of fry, so you want to make sure it’s super dry before cooking.
- Don’t over-process: If you do, you’ll end up with pureed cauliflower! We want to keep some texture here.
- Thaw frozen cauliflower rice first: As I mentioned above, I don’t like using frozen cauliflower rice because it’s soggier and doesn’t have the same flavor as fresh. But if you have it on hand and want to use it in this recipe, I recommend letting it thaw in a colander. For even better results, transfer the thawed cauliflower rice to a clean kitchen towel and wring out any excess moisture before cooking.
Cauliflower Fried Rice
This low-carb cauliflower fried rice recipe is quick, flavorful and a great way to enjoy your favorite takeout-style dish in a lighter way!
Yield: servings
Serving Size: 1 1/3 cup
Ingredients
- 1 medium head, about 24 oz cauliflower, rinsed
- 1 tbsp sesame oil
- 2 egg whites
- 1 large egg
- pinch of salt
- cooking spray
- 1/2 small onion, diced fine
- 1/2 cup frozen peas and carrots
- 2 garlic cloves, minced
- 5 scallions, diced, whites and greens separated
- 3 tbsp soy sauce, or more to taste (Tamari for Gluten Free, Coconut Aminos for Paleo/Whole30)
Instructions
- Remove the core and let the cauliflower dry completely.
- Coarsely chop into florets, then place half of the cauliflower in a food processor and pulse until the cauliflower is small and has the texture of rice or couscous – don’t over process or it will get mushy. Set aside and repeat with the remaining cauliflower.
- Combine egg and egg whites in a small bowl and beat with a fork. Season with salt.
- Heat a large saute pan or wok over medium heat and spray with oil.
- Add the eggs and cook, turning a few times until set; set aside.
- Add the sesame oil and saute onions, scallion whites, peas and carrots and garlic about 3 to 4 minutes, or until soft.Raise the heat to medium-high.
- Add the cauliflower “rice” to the saute pan along with soy sauce. Mix, cover and cook approximately 5 to 6 minutes, stirring frequently, until the cauliflower is slightly crispy on the outside but tender on the inside.
- Add the egg then remove from heat and mix in scallion greens.
Last Step:
Please leave a rating and comment letting us know how you liked this recipe! This helps our business to thrive and continue providing free, high-quality recipes for you.Nutrition
Serving: 1 1/3 cup, Calories: 108 kcal, Carbohydrates: 14 g, Protein: 9 g, Fat: 3 g, Cholesterol: 47 mg, Sodium: 868 mg, Fiber: 6 g, Sugar: 1 g
Variations
- Add diced cooked chicken, shrimp, or tofu for extra protein.
- Swap peas and carrots for your favorite frozen veggies, like green beans, edamame, or chopped broccoli.
- Add a drizzle of sriracha or chili oil for heat, or serve with chili crisp.
What to Serve With Cauliflower Fried Rice
Storage and Reheating
- Refrigerator: Store leftover cauliflower fried rice in an airtight container for up to 4 days. (While you can freeze it, the texture and flavor won’t be nearly as good.)
- To reheat: Warm leftovers in a skillet over medium-high heat for the best texture, or microwave until heated through.
