There are nights when fried rice sounds perfect, but you also want to feel like a functional human afterwards. That’s where Cauliflower Fried Rice swoops in and saves the day. Same comfort, same savoury satisfaction, just a little lighter and a lot smarter.

This version keeps everything you love about a classic stir fry while showing exactly how to cook cauliflower rice so it stays fluffy, not soggy or sad. Fast, flexible, and surprisingly filling, it’s the kind of meal you can throw together midweek and still feel smug about.

cauliflower fried rice in a bowl - 1
  • What Makes This Cauliflower Fried Rice Work
  • What Goes Into Cauliflower Fried Rice
  • Optional Add Ins and Swaps
  • How To Make Cauliflower Fried Rice
  • Pro Tips From My Kitchen
  • Recipe FAQ’s
  • Cauliflower Fried Rice Recipe

What Makes This Cauliflower Fried Rice Work

  • Properly cooked cauliflower rice: No mush here. The method keeps the cauliflower tender but dry so it actually behaves like rice.
  • Big fried rice energy: Garlic, eggs, soy sauce, and veggies deliver the same bold flavour you expect from takeaway.
  • One-pan situation: Everything comes together quickly in a single pan, which means fewer dishes and faster eating.
  • Naturally low carb: You still get that fried rice experience without relying on grains, making this a go-to cauliflower fried rice recipe for lighter dinners.

What Goes Into Cauliflower Fried Rice

Top shot of ingredients: Cauliflower, beaten eggs, garlic, green onion, carrot, peas, vegetable oil, soy sauce, and sesame oil. - 2

Making this cauliflower fried rice recipe only requires a handful of everyday ingredients, but each one plays an important role in bringing out the flavor and texture that makes it so satisfying.

  • Cauliflower: The star of the dish, chopped into small rice-like grains to create a light, low-carb base that looks and feels just like real rice.
  • Eggs: Lightly scrambled into the mix, they add protein, richness, and the classic taste you expect in fried rice.
  • Vegetables: A colorful blend of peas and carrots adds natural sweetness, crunch, and extra nutrition in every bite.
  • Soy Sauce & Sesame Oil: This duo seasons the dish with that authentic, savory flavor while sesame oil adds a nutty aroma that ties everything together.

Note: Please see recipe card at the bottom for a full list of ingredients with measurement.

Optional Add Ins and Swaps

If you want to switch things up, these work beautifully without stealing the spotlight.

  • Sesame Oil: A small drizzle at the end adds depth and that unmistakable fried rice aroma.
  • Chilli Crisp or Sriracha: Perfect if you like a bit of heat and crunch.
  • Prawns or Diced Chicken: Turn it into a protein-packed main by adding cooked protein at the end.
  • Coconut Aminos: A great alternative if you want a slightly sweeter, soy-free option.

How To Make Cauliflower Fried Rice

Cut the cauliflower into florets. - 3
  1. Prep the Cauliflower: Remove the outer leaves and cut the cauliflower into florets. Chop them into 1-inch pieces to prepare them for ricing.
Florets in the food processor. - 4
  1. Rice the Cauliflower: Add florets to a food processor about ¾ full and pulse until they resemble small rice-like grains. Work in batches as needed.
Stir-frying the garlic in a wok. - 5
  1. Start the Stir-Fry: Heat a wok or large skillet over medium-high heat. Add the garlic and stir-fry for about 30 seconds until fragrant but not browned.
Carrots and peas added to the wok. - 6
  1. Cook the Vegetables: Add the carrots first and cook until slightly tender, about 2 minutes. Stir in the peas and cook for 1 minute more.
Added the riced cauliflower to the pan and stirred to combine. - 7
  1. Cook the Cauliflower Rice: Add the riced cauliflower to the pan and stir to combine. Spread it out evenly and let it fry undisturbed for 2 minutes. Stir-fry until tender, about 5 to 7 minutes, then season with soy sauce and sesame oil.
Close-up shot of Cauliflower Fried Rice. - 8
  1. Scramble the Eggs & Finish: Push the cauliflower rice to the sides of the pan, add a little oil in the center, and scramble the eggs until set. Mix everything together, garnish with green onions, and serve hot.

Pair your Cauliflower Fried Rice with Greek Lamb Souvlaki with a Garlic Yogurt Dip for a Mediterranean twist that feels fresh yet hearty. The smoky, herbed lamb pairs beautifully with the light cauliflower base, while the cool yogurt dip balances the richness. Together, they create a bold and flavorful combination.

For a savory fusion, try it alongside Sticky Chinese Barbecue Pork Belly (Char Siu) or Sun Dried Tomato Cheesy Meatballs . The sweet and sticky pork belly enhances the umami notes in the fried rice, while the cheesy meatballs bring a burst of Mediterranean comfort. Both pairings add unexpected flair while keeping the meal deeply satisfying. And if you’re craving something with a little more Southeast Asian flair, don’t miss my Pad Thai With Chicken & Tofu — it’s the perfect way to round out your feast.

Pro Tips From My Kitchen

  • Dry your cauliflower rice: If you’re using frozen cauliflower rice, thaw it fully and squeeze out excess moisture before cooking. This is the difference between fluffy and soggy.
  • Use high heat: Cooking on medium-high helps evaporate moisture quickly and gives better texture.
  • Do not overcrowd the pan: If your pan is small, cook in batches so everything fries instead of steaming.
  • Add sauces last: Stir in soy sauce at the end so the cauliflower doesn’t release extra water too early.

The key is cooking it quickly over medium-high heat so the moisture evaporates. Spread it out in the pan, let it fry undisturbed for a couple of minutes, then stir until tender. This method keeps the grains fluffy instead of mushy.

Absolutely! By swapping regular rice with cauliflower, the carb count is much lower while still tasting just as satisfying. It’s a great option if you’re following keto or just looking for lighter meals.

Classic add-ins are peas and carrots, but you can toss in bell peppers, mushrooms, zucchini, or even broccoli. It’s a flexible dish that works with almost any vegetable. The more color you add, the more nutrients and flavor you’ll get.

making cauliflower fried rice in a wok pan - 9 Karina in a white and black dress with her hair blowing back, standing in front of her cooktop, cooking salmon in a pan - 10

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IngredientsUSMetric1x2x3x

  • ▢ 1 large cauliflower head of cauliflower
  • ▢ 2 tablespoons vegetable oil divided
  • ▢ 3 large eggs beaten
  • ▢ 2 cloves garlic minced
  • ▢ 3/4 cup carrots ¼-inch dice
  • ▢ 3/4 cup peas fresh, canned or frozen and defrosted
  • ▢ 2 tablespoons soy sauce
  • ▢ 1/4 teaspoon sesame oil
  • ▢ 2 tablespoons green onion thinly sliced

Instructions

  • Use a knife to remove the outer leaves of the cauliflower.
  • Cut off the cauliflower florets from the stem. Cut florets into 1-inch sized pieces.
  • Add florets 3/4 full into a food processor and pulse until small pieces form, scraping the sides of the bowl as needed.
  • Work in batches for larger heads of cauliflower in the food processor.
  • If larger pieces of cauliflower do not get processed, remove from the food processor or blender.
  • Cut into smaller florets and process after removing the cut cauliflower rice from the food processor.
  • Alternatively, chop cauliflower florets into small rice-sized pieces with a chef’s knife, grated, or processed with a blender.
  • Heat a wok or large skillet over medium-high heat. Once hot, add the minced garlic and stir-fry for 30 seconds, until fragrant but not browned.
  • Add the carrots and cook for 2 minutes, until tender.
  • Add the peas and cook for 1 minute.
  • Add the cauliflower, and stir to combine.
  • Spread the cauliflower mixture out evenly in the pan so that it has more area to fry, allow to cook without stirring for about 2 minutes.
  • Mix the rice and stir-fry until the cauliflower rice is tender, about 5 to 7 minutes.
  • Add the soy sauce and sesame oil, stirring to combine. Taste the rice and add more soy sauce, salt, and pepper as needed.
  • Reduce heat to medium and make a large well in the center of the pan using a spatula.
  • Add 1 tablespoon of vegetable oil to the center of the pan and allow to warm.
  • Once hot slowly add in the eggs. Use a quick stirring motion to cook and break the eggs into small scrambled pieces.
  • Once cooked, stir together with the cauliflower rice.
  • Garnish cauliflower rice with sliced green onions and serve hot.

Notes

Nutrition

Nutrition information is automatically calculated, so should only be used as an approximation.

cauliflower fried rice in a bowl - 11

Cauliflower Fried Rice

Ingredients

  • 1 large cauliflower head of cauliflower
  • 2 tablespoons vegetable oil divided
  • 3 large eggs beaten
  • 2 cloves garlic minced
  • 3/4 cup carrots ¼-inch dice
  • 3/4 cup peas fresh, canned or frozen and defrosted
  • 2 tablespoons soy sauce
  • 1/4 teaspoon sesame oil
  • 2 tablespoons green onion thinly sliced

Instructions

  • Use a knife to remove the outer leaves of the cauliflower.
  • Cut off the cauliflower florets from the stem. Cut florets into 1-inch sized pieces.
  • Add florets 3/4 full into a food processor and pulse until small pieces form, scraping the sides of the bowl as needed.
  • Work in batches for larger heads of cauliflower in the food processor.
  • If larger pieces of cauliflower do not get processed, remove from the food processor or blender.
  • Cut into smaller florets and process after removing the cut cauliflower rice from the food processor.
  • Alternatively, chop cauliflower florets into small rice-sized pieces with a chef’s knife, grated, or processed with a blender.
  • Heat a wok or large skillet over medium-high heat. Once hot, add the minced garlic and stir-fry for 30 seconds, until fragrant but not browned.
  • Add the carrots and cook for 2 minutes, until tender.
  • Add the peas and cook for 1 minute.
  • Add the cauliflower, and stir to combine.
  • Spread the cauliflower mixture out evenly in the pan so that it has more area to fry, allow to cook without stirring for about 2 minutes.
  • Mix the rice and stir-fry until the cauliflower rice is tender, about 5 to 7 minutes.
  • Add the soy sauce and sesame oil, stirring to combine. Taste the rice and add more soy sauce, salt, and pepper as needed.
  • Reduce heat to medium and make a large well in the center of the pan using a spatula.
  • Add 1 tablespoon of vegetable oil to the center of the pan and allow to warm.
  • Once hot slowly add in the eggs. Use a quick stirring motion to cook and break the eggs into small scrambled pieces.
  • Once cooked, stir together with the cauliflower rice.
  • Garnish cauliflower rice with sliced green onions and serve hot.

Notes

Nutrition

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