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This cauliflower fried rice is a flavorful, low-carb twist on everyone’s favorite takeout side. Fresh or frozen grated cauliflower replaces the rice, while fluffy eggs, colorful vegetables, and a splash of soy sauce and sesame oil bring all the classic flavors you love. It’s quick to make and perfect as a side dish or light main course.
Whether you grate your own cauliflower or use convenient frozen cauliflower rice, this dish comes together seamlessly in one pan. It’s naturally lower in carbs, easy to customize with proteins, and pairs beautifully with almost any main course.
What You’ll Like About This Dish
Low-carb alternative. All the flavor and texture of fried rice without the grains.
Quick one-pan prep. Fast sautéing makes this a perfect weeknight side.
Flexible add-ins. Easy to adapt with chicken, shrimp, tofu, or extra veggies.
Freezer-friendly veggies. Works beautifully with frozen cauliflower rice and mixed vegetables.
- Cauliflower: Fresh or frozen both work—frozen saves time and gives consistent texture.
- Peanut oil: Ideal for high-heat cooking; substitute another neutral oil if needed.
- Eggs: Scrambled separately and folded in for classic fried rice texture.
- Aromatics: Onion, garlic, and ginger build essential flavor.
- Soy sauce & chili paste: Saltiness and heat—adjust to taste.
- Mixed vegetables: Peas, carrots, and corn add sweetness and color.
- Scallions & sesame oil: Finish the dish with freshness and fragrance.
Steps to Make Cauliflower Fried Rice
- Grate or pulse the cauliflower into rice-size pieces, or use frozen cauliflower rice.
- Beat and scramble the eggs lightly in oil, then transfer to a plate.
- Sauté the onions, garlic, and ginger until softened and aromatic.
- Add the cauliflower rice along with soy sauce and chili paste; cook until tender.
- Stir in the peas, carrots, and corn and continue cooking.
- Add sesame oil and scallions, then fold the cooked eggs back in and heat through.
Tips
- Don’t overcook the cauliflower—stop when it’s tender to avoid mushiness.
- Use high heat for the best fried-rice flavor and slight browning.
- Frozen cauliflower rice should be added directly from the bag to avoid sogginess.
- Taste at the end—soy sauce varies, so season gradually.
Recipe Variations
- Add protein. Stir in cooked shrimp, chicken, pork, tofu, or diced ham.
- Make it spicy. Add extra sambal, chili crisp, or red pepper flakes.
- Go veggie-heavy. Add mushrooms, zucchini, broccoli rice, or edamame.
- Try different seasonings. Use coconut aminos, fish sauce, or a splash of rice vinegar.
Serving Suggestions
- Serve with kung pao chicken, grilled shrimp, or air-fried tofu.
- Pair with egg rolls, potstickers, or dumplings.
- Add a drizzle of chili crisp for extra flavor.
- Choose it as a low-carb base for stir-fries.
How to Store
Refrigerate: Store in an airtight container for 3 to 4 days.
Reheat: Warm in a skillet over medium heat or microwave until hot.
Freeze: Freeze for up to 2 months; thaw overnight before reheating.
Cauliflower Fried Rice
Ingredients
- 1 large cauliflower, about 2 pounds
- 2 large eggs
- Kosher salt, to taste
- 3 tbsp peanut oil
- ½ cup chopped onions
- 3 medium cloves garlic, minced
- 2 tsp minced fresh ginger
- ¼ cup low-sodium soy sauce, or to taste
- ½ tsp chili paste, such as sambal oelek, or more to taste
- ¾ cup frozen peas and carrots
- ¼ cup frozen corn kernels
- 1 tsp toasted sesame oil
- 4 to 6 scallions, thinly sliced
Recommended Equipment
- Box grater or food processor
Instructions
- Grate the cauliflower on the large holes of a box grater, or for a finer, rice-like texture, pulse the florets in a food processor instead of shredding them. Set aside.1 large cauliflower
- Beat the eggs in a small bowl with a pinch of kosher salt. Heat 1 tablespoon of peanut oil in a large skillet over medium heat. Add the eggs and cook, stirring and breaking them into small pieces, until just set. Transfer to a plate and set aside. Wipe out the skillet.2 large eggs | Kosher salt | 1 tbsp peanut oil
- Add 2 tablespoons of peanut oil to the skillet and return it to medium heat. Add the onions and cook, stirring, until softened and translucent, about 4 to 5 minutes. Stir in the garlic and ginger and cook for about 30 seconds to 1 minute, until aromatic, stirring constantly to avoid burning.2 tbsp peanut oil | 1/2 cup chopped onions | 3 medium cloves garlic | 2 tsp minced fresh ginger
- Stir in the grated cauliflower, soy sauce, and chili paste. Cook for 4 to 5 minutes, stirring frequently. Add the peas and carrots and corn and continue cooking for another 5 minutes, until tender.1/4 cup low-sodium soy sauce | 1/2 tsp chili paste, such as sambal oelek | 3/4 cup frozen peas and carrots | 1/4 cup frozen corn kernels
- Stir in the sesame oil and scallions, then return the cooked eggs to the skillet. Toss everything together and taste, seasoning with kosher salt or soy sauce if needed. Heat through and serve immediately.1 tsp toasted sesame oil | 4 to 6 scallions
Nutrition
Disclaimer:
Our nutritional information is based on a third-party application that analyzes the ingredients list to determine the values. The information is meant to be helpful, but should be considered an estimate. Values may differ depending on measurements, brands, serving variations, and database availability.
