Cauliflower Fried Rice is an easy low-carb version of traditional fried rice made with cauliflower, carrots, onions, eggs, soy sauce, and sesame oil. Ready in less than 30-minutes, the whole family will love this delicious Chinese-inspired Cauliflower Fried Rice Recipe.
Cauliflower Fried Rice
As I’ve mentioned previously, I really love cauliflower and I really love cauliflower rice. Making cauliflower fried rice simply makes sense.
This veggie PACKED meal tastes just the real deal and takes less than 30 minutes to put together! To keep things on the lighter side, I opted to leave out meat; however, if you’re itchin’ for a more “substantial” dinner (or you have teens to feed), beef, chicken or shrimp would taste great tossed in.
If you’re unsure about having only cauliflower rice and no real rice, you can try half cauliflower rice and half white or brown rice.
The first time I prepared this recipe I started with half cauliflower rice and half white rice – my husband didn’t notice the difference (or the cauliflower!) I tried all cauliflower the second time, and still, no notice!
How to make cauliflower rice
The easiest way to make cauliflower rice is by using a large food processor.
Start by preparing the cauliflower. No matter how you choose to rice your cauliflower, you’ll first need to wash, thoroughly dry, and remove all the greens from your cauliflower. Next, chop the cauliflower into small 1 to 2-inch florets. You don’t want huge chunks of cauliflower because they will not process evenly. You may use the chopping blade or the grating blade.
- Chopping blade. This is usually the blade that I use because it’s usually most readily available. Fill your food processor only 1/2 – 2/3 of the way full (you will probably need to process your cauliflower in 2 batches). Pulse the cauliflower in 1-second pulses until cauliflower is approximately the size of rice or couscous. You may need to remove some of the larger florets from the top that have not been processed, remove the processed rice to a separate bowl, and return the larger pieces to the food processor to finish processing.
- Grating blade. This is the blade that would be used to grate a ton of cheese really quickly. Here you’re feeding the cauliflower through your food processor so rather than being chopped over and over, it’s just being grated super quickly.
Ingredients in Cauliflower Fried Rice
The ingredients in this cauliflower fried rice recipe are simple,
- Cauliflower – Well yes. Of course! you are going to need some cauliflower rice. Fortunately, cauliflower is a low fat, low-calorie, low-carb veggie filled with protein and fiber.
- Olive oil (and butter) – I added both olive oil and butter. The butter is optional. Feel free to substitute with olive oil, if preferred, or to keep dairy-free.
- Eggs – Traditional fried rice recipes include scrambled eggs. You can cook the eggs either before or while the cauliflower rice is being cooked. In this case, I chose to cook the eggs before and add them back to the skillet after the liquid from the vegetables boiled off.
- Vegetables – Fortunately, when it comes to picking which vegetables to include in cauliflower fried rice, just about anything goes. I chose carrots, bell pepper, and peas. Feel free to add your favorites.
- Garlic – Must have garlic.
- Ginger – Ah, ginger. I’m a big fan. While it’s somewhat annoying to grate, I find that a Microplane zester is super helpful.
- Green onions – Green onions are a must in just about all Asian cooking. They add fantastic flavor without overwhelming the entire dish.
- Soy sauce – Yes, please. Add more or less to suit your preference. For a gluten-free option use Tamari instead.
- Sesame oil – Sesame oil can have a really strong flavor. I strongly recommend starting with less and adding more, if desired.
How to Make Cauliflower Fried Rice
The most time-consuming part of this recipe is preparing and chopping the ingredients. Save time by purchasing pre-riced cauliflower and frozen vegetables.
To make cauliflower fried rice-
- Prepare the cauliflower rice– Wash and thoroughly dry the cauliflower. Remove all the greens. Chop your cauliflower into small florets. Transfer to a large food processor, filling only 1/2-2/3 of the way full (you may need to process your cauliflower in 2 batches). Pulse the cauliflower in 1-second pulses until cauliflower is approximately the size of rice or couscous.
- Cook the eggs – Heat a large skillet over medium-high heat. Add the olive oil and pour in the eggs. Cook the eggs, using a spatula to scramble them as they cook. Once cooked, remove from the skillet to a clean plate and set aside.
- Sauté the vegetables – Return skillet to medium heat. Add the remaining tablespoon of olive oil followed by the carrots, red bell pepper, and peas. Cook the vegetables, stirring often, for 4-5 minutes.
- Mix in the aromatics – Add the butter, garlic, fresh ginger, and white parts of the green onions. Cook for 1-2 minutes, stirring continuously.
- Add the cauliflower rice – Stir in the cauliflower rice and mix well to combine with the vegetables. Cook for 1-2 minutes, stirring often, before adding the soy sauce and sesame oil. Increase heat to high and cook the cauliflower fried rice until most of the liquid from the vegetables has evaporated, stirring as needed.
- Return the eggs – Return the eggs to the skillet and mix well to combine. Drizzle with a couple of teaspoons of sesame oil, mixing well.
- Season to taste – Season with additional soy sauce or salt and pepper, to taste.
- Serve – Serve garnished with the green parts of the green onions, sesame seeds, lime wedges, and hot sauce, if desired.
Variations
There are so many fun and delicious variations for this cauliflower fried rice recipe. From simple to super complex, the sky is the limit!
- Mix in the protein – This would be my first choice. Add some leftover cooked chicken, steak, pork, ground chicken, or shrimp.
- Vegetables – Add all the vegetables. Cabbage, bok choy, tomatoes (although less traditional), go for it!
- Add some plant-based goodness – Tofu, tempeh, and all those other plant-based meat substitutes.
- Spice it up – I love spicy foods, but everyone doesn’t. If you’re a heat lover, add a couple of tablespoons of Sriracha or a teaspoon of red chili flakes.
- Add some sweetness – I’m a huge sucker for fried rice mixed with both spicy Sriracha and sweet hoisin sauce or Thai chili sauce.
What to serve with Cauliflower Fried Rice
This cauliflower fried rice recipe is a healthy and delicious low-carb alternative for anyone trying to eat more vegetables. Several go-to recipes that I love to serve with this include Kung Pao Chicken, Moo Goo Gai Pan, and this Easy Chicken Stir Fry with Bok Choy.
Keeping things vegetarian you may also enjoy this 10 Minute Garlic Bok Choy or this Tofu Stir Fry.
More Asian-inspired recipes,
- Pho Recipe; How to Make Vietnamese Noodle Soup
- Asian Chopped Chicken Salad with Sesame Vinaigrette
- Low Carb Chicken Cabbage Stir Fry Recipe
- 15-Minute Lemon Honey Ginger Chicken Recipe
- Easy Korean Beef Bibimbap Recipe (Mixed Rice)
- Ginger Garlic Noodle Soup with Bok Choy (Bok Choy Soup)
LOOKING FOR SOMETHING SPECIFIC? CLICK HERE TO SEARCH BY INGREDIENT
REMEMBER TO SUBSCRIBE TO THE FORKED SPOON NEWSLETTER FOR FREE AND RECEIVE WEEKLY RECIPE NOTIFICATIONS DELIVERED STRAIGHT TO YOUR INBOX!
Cauliflower Fried Rice
Ingredients
- 1 large cauliflower
- 2 tbsp olive oil - divided
- 3 large eggs - beaten
- 3 carrots - peeled, quartered, diced
- 1 red bell pepper - seeded and diced
- 1 cup peas - fresh or frozen
- 2 tbsp butter - divided
- 5 cloves garlic - minced
- 1 tbsp fresh ginger - grated
- 5 green onions -
white and green parts divided
- 4 tbsp low-sodium soy sauce
- 2 tsp sesame oil
- 2 tsp sesame seeds
Instructions
- Prepare the cauliflower rice- Wash and thoroughly dry the cauliflower. Remove all the greens. If using a food processor, chop your cauliflower into small florets. Transfer to a large food processor, filling only 1/2-2/3 of the way full (you may need to process your cauliflower in 2 batches). Pulse the cauliflower in 1-second pulses until cauliflower is approximately the size of rice or couscous. If using a box grater, chop the cauliflower into large chunks and use the medium to large-sized holes to grate the cauliflower into "rice".
- Cook the eggs - Heat a large skillet over medium-high heat. Add the olive oil and pour in the eggs. Cook the eggs, using a spatula to scramble them as they cook. Once cooked, remove from the skillet to a clean plate and set aside.
- Sauté the vegetables - Return skillet to medium heat. Add the remaining tablespoon of olive oil followed by the carrots, red bell pepper, and peas. Cook the vegetables, stirring often, for 4-5 minutes.
- Mix in the aromatics - Add the butter, garlic, fresh ginger, and white parts of the green onions. Cook for 1-2 minutes, stirring continuously.
- Add the cauliflower rice - Stir in the cauliflower rice and mix well to combine with the vegetables. Continue to cook for 1-2 minutes, stirring often, before adding the soy sauce and sesame oil. Increase heat to high and cook the cauliflower fried rice until most of the liquid from the vegetables has evaporated, stirring as needed.
- Return the eggs - Return the eggs to the skillet and mix well to combine. Drizzle with a couple of teaspoons of sesame oil, mixing well.
- Season to taste - Season with additional soy sauce or salt and pepper, to taste.
- Serve - Serve garnished with the green parts of the green onions, sesame seeds, lime wedges, and hot sauce, if desired.
Notes
- Full tutorial on making your own cauliflower rice.
- Save time by purchasing pre-riced cauliflower and frozen vegetables.
- Dairy-free: replace the butter with olive oil.
- Gluten free: substitute Tamari in place of soy sauce.
