This cauliflower fried rice delivers the savory flavors of Chinese takeout in a lighter, low‑carb version. Serve it as a quick, easy side or add your favorite protein—chicken, shrimp, or tofu—to make it a complete meal.
Low‑Carb Cauliflower Fried Rice Recipe
If you love classic fried rice but want fewer carbs, this cauliflower fried rice is an excellent swap. Adapted from a cilantro‑lime cauliflower rice base, this version uses sesame oil, soy sauce, scallions, peas and carrots, and scrambled egg to recreate the texture and flavor of takeout without the rice. It’s fast to make, easy to customize, and still satisfying enough to impress even cauliflower skeptics.
Why Cauliflower Fried Rice Makes a Great Takeout Alternative
I often prepare fried rice at home using brown rice, but cauliflower rice is handy when you don’t have leftover grains. It’s versatile, quick, and keeps the meal light without sacrificing flavor. Below are the main benefits that make this recipe a go‑to weeknight option.
- Low‑carb alternative: Replacing rice with cauliflower cuts carbohydrates but still feels filling.
- Quick and easy: The only prep that takes time is pulsing the cauliflower—cooking is fast.
- Customizable: Add your favorite protein, change the vegetables, or tweak the seasonings.
- Takeout flavor, lighter: Toasted sesame oil and soy sauce deliver the umami notes you crave.
Ingredients You’ll Need
These are the ingredients used in this cauliflower fried rice. Exact measurements are shown in the recipe card below.
- Cauliflower: Use a whole head and rice it yourself for best texture. Pre‑cut fresh or frozen cauliflower rice can be used in a pinch.
- Sesame oil: Toasted sesame oil adds the classic nutty flavor of fried rice.
- Egg and egg whites: Provide protein and the familiar scrambled‑egg bits found in fried rice.
- Salt: Just a pinch to season the eggs and vegetables.
- Cooking spray or neutral oil: Prevents sticking while keeping the dish light.
- Onion and garlic: Build savory depth as they sauté.
- Frozen peas and carrots: Traditional fried rice vegetables—easy and fast.
- Scallions: Whites sautéed with vegetables; greens added at the end for freshness.
- Soy sauce (or tamari/coconut aminos): Adds umami and salt; adjust to taste or dietary needs.
How to Make Cauliflower Fried Rice
This recipe comes together in a few simple steps. Follow the instructions below for a tender, slightly crispy cauliflower “rice” that captures the spirit of classic fried rice.
- Rice the cauliflower: Cut into florets and pulse in a food processor until the texture resembles rice or couscous. Avoid over‑processing.
- Cook the eggs: Whisk the egg and egg whites with a pinch of salt. Scramble in a lightly greased pan, then set aside.
- Sauté the vegetables: Heat sesame oil, then cook diced onion, scallion whites, peas and carrots, and minced garlic until softened.
- Add the cauliflower: Stir in the riced cauliflower and soy sauce. Increase heat slightly and cook, stirring often, until the cauliflower is tender with a few golden, crispy edges.
- Finish and serve: Stir the scrambled eggs back in, toss with scallion greens, adjust seasoning, and serve hot.
Tips from the Test Kitchen
- Dry the cauliflower well: Excess moisture causes steaming instead of frying; pat or spin the cauliflower dry after ricing.
- Don’t over‑process: Small rice‑like pieces are ideal—overblending creates mush.
- If using frozen cauliflower rice: Thaw and drain or squeeze it dry in a towel before cooking to remove extra water for a better texture.
Cauliflower Fried Rice
Ingredients
- 1 medium head cauliflower (about 24 oz), rinsed and riced
- 1 tbsp sesame oil
- 2 egg whites
- 1 large egg
- Pinch of salt
- Cooking spray or neutral oil
- 1/2 small onion, diced fine
- 1/2 cup frozen peas and carrots
- 2 garlic cloves, minced
- 5 scallions, diced (separate whites and greens)
- 3 tbsp soy sauce (use tamari for gluten‑free or coconut aminos for paleo/Whole30)
Instructions
- Remove the core and dry the cauliflower completely. Coarsely chop and pulse in batches in a food processor until it resembles rice—do not overblend.
- Whisk the egg and egg whites with a pinch of salt. Heat a large skillet over medium, spray with oil, and scramble the eggs until set. Remove and set aside.
- Add sesame oil to the skillet and sauté onion, scallion whites, peas and carrots, and garlic about 3–4 minutes or until soft. Increase heat to medium‑high.
- Add the riced cauliflower and pour in the soy sauce. Mix, cover briefly, and cook 5–6 minutes, stirring frequently, until the cauliflower has a tender interior with slightly crispy edges.
- Stir in the cooked eggs, remove from heat, and fold in the scallion greens. Taste and adjust seasoning before serving.
Nutrition
Serving: 1 (about 1/3 cup) • Calories: 108 kcal • Carbs: 14 g • Protein: 9 g • Fat: 3 g • Fiber: 6 g • Sodium: 868 mg
Variations
- Stir in diced cooked chicken, shrimp, or tofu for extra protein and to make it a main dish.
- Swap the peas and carrots for other frozen vegetables such as edamame, green beans, corn, or chopped broccoli.
- Add heat with sriracha, chili oil, or a spoonful of chili crisp before serving.
What to Serve With Cauliflower Fried Rice
Orange Chicken
Coconut Red Curry Shrimp Skewers
Kung Pao Tofu
General Tso’s Chicken
Storage and Reheating
- Refrigerator: Store leftovers in an airtight container for up to 4 days. Freezing is possible but may affect texture and flavor.
- To reheat: Warm in a skillet over medium‑high heat to restore some crispness, or microwave until heated through.
More Cauliflower Rice Ideas
- Mexican Cauliflower Rice — bright and seasoned with cumin and cilantro.
- Roasted Cauliflower Rice with Garlic and Lemon — roasted flavor with fresh lemon zest.
- Skillet Cauliflower “Arroz” Con Pollo — a one‑pan meal with tender chicken.
- Skillet Taco Cauliflower Rice — seasoned like taco filling for a low‑carb twist.
- Cauliflower Rice Arancini (Rice Balls) — breaded and baked or fried for a snack or appetizer.