Cauliflower Fried Rice - Super easy recipe (2024)

Cauliflower Fried Rice - Super easy recipe (1)

Cauliflower Fried Rice - looks and tastes exactly like fried rice! But SO much healthier for you!

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Our healthy Cauliflower Fried Rice looks and tastes just like regular Chinese-style fried rice. But this 20-minute recipe is low-carb, gluten-free and perfect as a side dish, and hearty enough as a main course!

Cauliflower Fried Rice - Super easy recipe (2)

Table of Contents

  1. About Cauliflower Rice Stir Fry
  2. Riced Cauliflower Fried Rice Ingredients
  3. Fresh Cauliflower Rice vs. Frozen Cauliflower Rice
  4. Fried Cauliflower Rice Substitutions and Additions
  5. How to Make Cauliflower Fried Recipe
  6. How to rice cauliflower for Cauliflower Fried Rice
  7. What to serve with Cauliflower Rice Stir Fry
  8. Cauliflower Fried Rice Recipe FAQs
  9. How to store Cauliflower Fried Rice
  10. More Low-Carb Recipes
  11. Fried Cauliflower Rice Recipe

About Cauliflower Rice Stir Fry

Cauliflower Fried Rice is a family favorite side dish and quick dinner! I never thought I would prefer for a healthy fried rice over our traditional take out fried rice.

This easy fried rice recipe starts out with riced cauliflower, which you can pick up in the freezer section of your local grocery, or use Trader Joe’s riced Cauliflower (it’s our favorite) and frozen vegetables.

After sauteing your veggies in a pan and mixing in the cauliflower rice, you are going to season it with soy sauce and add in an egg. Throw in some salt, pepper and garlic and you are good to go.

We sometimes like to add in some protein, like chicken or shrimp, to make it our main dish!

If you love fried rice but are trying to watch your carbs, gluten-free or paleo, you will love this recipe. It is super easy and takes no time at all to make!

Riced Cauliflower Fried Rice Ingredients

  • Frozen riced cauliflower or a head of cauliflower
  • Sesame oil (substitute option: canola oil)
  • Onion
  • Frozen peas and carrots
  • Broccoli
  • Soy sauce
  • Salt
  • Pepper
  • Garlic Salt
  • Egg

Fresh Cauliflower Rice vs. Frozen Cauliflower Rice

When I first started making this recipe years ago, there was only one way to rice the cauliflower, by hand. Now there are such great already-riced cauliflower packages out there, please save yourself the step! Our favorite is Trader Joe’s frozen riced cauliflower. We always have some in our freezer.

Fried Cauliflower Rice Substitutions and Additions

  • Swap the Oil – Personally, I think the flavor of the toasted sesame oil makes the dish feel more authentic, however, if you do not have sesame oil, you can use canola oil or vegetable oil.
  • Add Some Protein – Adding protein can really enhance this dish. Throw in some cubed tofu or shrimp. Got some leftover chicken or steak, throw it in!
  • Freshen Up the Veggies – While using frozen veggies saves a lot of time, I love to use fresh vegetables too. Fresh broccoli and carrots are easy to quickly chop up and throw in.

How to Make Cauliflower Fried Recipe

  1. Either rice your cauliflower (see below instructions) or, even easier, grab frozen pre riced cauliflower. Let the cauliflower and frozen vegetables thaw slightly. (They don’t need to be totally defrosted, just enough so that you can break up the chunks. This will make it easier to cook.)
  2. Heat oil in a medium skillet over medium high heat. Saute onions until soft and add in the frozen vegetables and cook until soft.
  3. Add in the cauliflower rice and cook stirring often, until heated. Add the soy sauce and mix well.
  4. Slide the cauliflower mixture over to one side of the pan and add the eggs on the other side of the pan and scramble. Break the scrambled eggs into small pieces and once cooked, mix with the rest of the mixture and add additional soy sauce.
  5. Add the salt, pepper, and garlic salt to preference.
  6. Optional: Top with some chopped green onion or add in your favorite protein like chicken, tofu, steak, or shrimp.
  7. Serve immediately.

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Cauliflower Fried Rice - Super easy recipe (4)

How to rice cauliflower for Cauliflower Fried Rice

If you prefer to use fresh cauliflower here are instructions for how to turn a head of cauliflower into cauliflower rice.

  1. Trim off the florets off of a head of cauliflower, cut off as much of the stem as possible.
  2. Put the florets in the food processor and pulse until the cauliflower resembles a grain similar to couscous. (be careful not to over-process it).
  3. If you do not have a food processor, you can also use a box grater.
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What to serve with Cauliflower Rice Stir Fry

Make a cauliflower fried rice stir fry!! I served thecauliflower fried rice with an easy to make beef stir fry and it was a huge hit, even my kids loved it! They didn’t even realize they were eating cauliflower!

I also love to serve this with our Korean Beef Bowl to keep it low-carb or with our Garlic Buttered Steak Bites!

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Cauliflower Fried Rice Recipe FAQs

How do you make cauliflower rice not soggy?

If you saute it for too long, it can get soggy. You really just want to cook it until it is soft and tender.

Does Fried Cauliflower Rice freeze well?

Uncooked riced cauliflower is good in the freezer for up to 4-6 months. When you are ready to cook the cauliflower just remove it from the freezer and let it thaw overnight in the fridge.

Is cauliflower Rice Low-Carb?

Yes, cauliflower is a low-carb food and riced cauliflower is a perfect substituion for low carb or keto diets.

Do I need to Thaw the Frozen Cauliflower Rice before Cooking it?

No, you can add the frozen cauliflower directly to the pan and you do not need to thaw it first.

Is cauliflower rice better for you than rice?

The answer is yes! Cauliflower rice has many health benefits that regular white rice can’t offer. It’s high in fiber and low in carbohydrates, making it a healthier option for those looking to manage their weight or cut down on calories.

How to store Cauliflower Fried Rice

Store in the refrigerator for up to 3 days.

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More Low-Carb Recipes

Chaffle | 2-Ingredient Bagels | Cauliflower Pizza Crust | Roasted Cauliflower Popcorn | Cauliflower Breadsticks| Cauliflower Mac and Cheese | Zucchini Boats

4.62 from 134 votes

Cauliflower Fried Rice - Super easy recipe (8)

Fried Cauliflower Rice

Serves — 4

Cauliflower Fried Rice – looks and tastes exactly like fried rice! But SO much healthier for you!

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Prep Time 10 minutes mins

Cook Time 10 minutes mins

Total Time 20 minutes mins

Ingredients

  • 1 Bag Bag of frozen Trader Joes Riced Cauliflower or a head of cauliflower chopped up and “riced” in a food processor let it sit on counter for a few minutes so that it is slightly thawed…bang it a little to break up the chunks, you will need about 1½ cups chopped
  • 2 Tablespoons sesame oil you can use canola if you don’t have sesame
  • 1 Small onion chopped
  • 1 Cup frozen peas and carrots thawed
  • ¼ cup broccoli chopped
  • 3 Tablespoons soy sauce
  • Salt and pepper
  • Garlic salt optional
  • 1 Egg

Instructions

  • Heat oil in a large skillet on medium/high heat.

  • Saute onions until tender. Add peas, carrots, and broccoli and cook until soft.

  • Add frozen cauliflower (or fresh riced cauliflower) to the pan. Mix with vegetables and continue to saute until the cauliflower is no longer frozen.

  • Add approximately 2 tablespoons of soy sauce and mix well.

  • Slide the rice to one side of the pan and scramble the egg on the other side of the pan.

  • Once the egg is cooked, mix in with the rice and add additional soy sauce (to taste preference)

  • Add salt, pepper and garlic salt to preference.

  • Serve immediately.

Jenn’s Notes

Store in the refrigerator for up to 3 days.

Video

Nutrition Info

Calories: 128kcal | Carbohydrates: 10g | Protein: 4g | Fat: 8g | Saturated Fat: 1g | Cholesterol: 40mg | Sodium: 795mg | Potassium: 208mg | Fiber: 2g | Sugar: 1g | Vitamin A: 2405IU | Vitamin C: 13.4mg | Calcium: 29mg | Iron: 1mg

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Originally posted: June 15, 2016

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About Jenn

Jenn is a mom to three beautiful boys, wife to an amazing husband, social influencer and blogger. I love all things easy recipes, easy crafts, all things hacks, traveling EVERYWHERE and feeding my Pinterest addiction!

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Cauliflower Fried Rice - Super easy recipe (2024)

FAQs

How do you get the cauliflower taste out of cauliflower rice? ›

Simply cooking in ginger, garlic and peanut butter is a great start. It can be sautéed on a skillet with olive oil for flavour and texture. For a more flavourful dish, you can cook the cauliflower rice with chicken, fish or vegetables and add extra ingredients such as rice wine vinegar, fresh spinach or quinoa.

How to cook cauliflower rice so it is not soggy? ›

"After, I lightly coated it in olive oil and added herbs and garlic. Spread it thinly over a baking tray, and roasted it at 400 degrees Fahrenheit for 10-15 minutes until it was slightly golden in color," they write. The final result: cauliflower rice with a soft, but not soggy, texture.

What gives restaurant fried rice its flavor? ›

Signature flavor

To give your dish that signature fried rice taste, you'll need to drizzle in sesame oil and soy sauce, but feel free to use as much or as little as you wish. You can even mix in things like garlic powder, ginger root, or Sriracha sauce and chili pepper for a bit of a kick.

Why is my cauliflower fried rice soggy? ›

Why is my cauliflower fried rice soggy? You don't want to cook the cauliflower too long, or it might end up too soft. All it takes is about three minutes to make it tender, but don't cook it much longer than that.

Why do you soak cauliflower before cooking? ›

If you're planning to roast the cauliflower whole or slice it into steaks, slice off the thick stem at the base. Drop the whole cauliflower head upside-down into cool, salted water. Let it soak for 10 to 15 minutes to remove dirt, residue and bugs.

Why does my cauliflower taste weird? ›

Bitter tasting cauliflower can be caused by too much heat or sun. It can also taste bitter from a lack of moisture, uneven watering, waiting too long to harvest, or overcooking.

Why does cauliflower rice taste sour? ›

While product is hot, you can taste something a bit sour which is the malic acid, a NATURAL product (look it up, it's also used in cosmetics). **Product tastes best after stirred & cooled a little!** Before opening, use hands to squish around contents before opening to mix up the cauliflower.

Why is my fried cauliflower mushy? ›

The secret to giving cauliflower the perfect texture when battering and frying, is to not parboil it. When you fry cauliflower with batter, it also cooks the cauliflower. So if you parboil beforehand, you will end up with mushy cauliflower.

How do you thicken riced cauliflower? ›

The key to a thicker consistency is to drain the steamed cauliflower really well before pureeing or blending it up. Put the puree back into the warm pan and add grated cheese. Stir until the cheese is melted and you should have a nice, thick texture. You can also add a keto thickener like glucomannan or xanthan gum.

What is the secret ingredient in fried rice? ›

Though you might not be able to pinpoint the sweet inclusion while digging into a take-out box and piling spoonsful of fluffy rice into your mouth, the addition of sugar is a common culinary technique practiced by restaurants.

Why do Mexicans fry their rice before cooking? ›

The method used to make Mexican rice involves lightly frying the uncooked rice in oil which helps it absorb more flavor from the seasoning and cook to a perfect consistency. In addition, a traditional blend of spices and diced vegetables and potatoes create unique flavor.

What is the best rice for fried rice? ›

The fine, long grains of jasmine rice with its delicate flavour are perfect for fried rice. Precook the rice at least 30 minutes, but preferably one day, before making fried rice and keep it uncovered in the fridge.

Is cauliflower rice supposed to be crunchy? ›

Epinion: Raw cauliflower rice is crunchy, and works to add texture to a salad, but it doesn't mimic cooked rice.

How do you keep fried rice fluffy? ›

If you can't wait, air freshly cooked rice to remove moisture and refrigerate the rice for a few hours before cooking. 2. Use medium to long grain rice, not short grain sweet/sushi rice or glutinous rice. Medium grain jasmine rice is my choice for fluffy, sturdy grains that don't clump or fall apart when fried.

How do you neutralize the taste of cauliflower? ›

To mellow the flavor, soak the entire head (leaves removed) in cold, salted water for 30 minutes before steaming. Some of the bitter components will leach out. Soaking cauliflower will also give your cauliflower a snow-white appearance.

How to mask the taste of cauliflower? ›

Other successful pairings that enhance the faint cauliflower flavor and mask the noxious aroma are extra-virgin olive oil, mild aged vinegar, garlic, oily herbs such as thyme, savory and rosemary, and pungent cheeses.

How do you neutralize cauliflower? ›

To avoid cauliflower smell while cooking, add a few drops of white vinegar - it kills the smell.

How do you get the bitter taste out of cauliflower? ›

All the vegetables form the Brassica family have a bitter component to their flavour. Brassica is the family that includes cauliflower, cabbage, broccoli and Brussels sprouts. You can actually remove quite a lot of it by leeching it out in to the water, or by using salt.

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