Craving fried rice but want a healthier twist? This Cauliflower Fried Rice is the perfect solution! Packed with veggies, protein, and savory flavors, it’s a low-carb, gluten-free dish that tastes just like the classic—without the guilt.
Table of Contents
Why You’ll Love This Cauliflower Fried Rice
- Low-carb & keto-friendly—great for weight management.
- Ready in 20 minutes—quicker than takeout!
- Customizable—add your favorite protein or veggies.
- Just as delicious as traditional fried rice—with fewer calories.
Ingredients
Main Ingredients:
- 1 medium head of cauliflower (or 4 cups riced cauliflower)
- 2 tablespoons sesame oil (or olive oil)
- 3 cloves garlic, minced
- 1 small onion, diced
- ½ cup carrots, diced
- ½ cup frozen peas
- 2 eggs, lightly beaten
- 3 tablespoons low-sodium soy sauce (or tamari for gluten-free)
- 1 teaspoon ginger, grated
- 2 green onions, sliced
- Salt & pepper to taste
Optional Add-Ins:
- Cooked chicken, shrimp, or tofu
- 1 tablespoon oyster sauce (for extra umami)
- Red pepper flakes (for heat)
Instructions
Step 1: Prepare the Cauliflower Rice
- Cut cauliflower into florets and pulse in a food processor until rice-like (or buy pre-riced cauliflower).
- Wrap in a clean towel and squeeze out excess moisture (key for non-soggy fried rice!).
Step 2: Cook the Fried Rice
- Heat oil in a large skillet or wok over medium-high heat.
- Sauté garlic, onion, and carrots for 3 minutes until softened.
- Push veggies to one side, pour in eggs, and scramble until cooked.
- Add peas, riced cauliflower, soy sauce, and ginger. Stir-fry for 5-7 minutes until tender.
- Toss in green onions and adjust seasoning.
Step 3: Serve & Enjoy!
- Garnish with extra green onions or sesame seeds.
- Serve hot as a side or main dish with extra protein.
Tips for the Best Cauliflower Fried Rice
✔ Dry the cauliflower well—prevents mushiness.
✔ Use high heat—gives that authentic fried rice texture.
✔ Meal-prep friendly—stores well for 3 days in the fridge.
✔ Boost flavor—add a splash of fish sauce or lime juice.
Conclusion
This dinner is a game-changer for healthy eating—delicious, easy, and packed with nutrients. Ditch the takeout and make this flavorful low-carb version at home!
PrintCauliflower Fried Rice
- Total Time: 1 hour 10 minutes
Description
ThisCauliflower Fried Rice is a quick, low-carb alternative to takeout! Packed with veggies & flavor, it’s gluten-free, keto-friendly, and ready in 20 minutes.
Ingredients
Main Ingredients:
- 1 medium head of cauliflower (or 4 cups riced cauliflower)
- 2 tablespoons sesame oil (or olive oil)
- 3 cloves garlic (minced)
- 1 small onion (diced)
- ½ cup carrots (diced)
- ½ cup frozen peas
- 2 eggs (lightly beaten)
- 3 tablespoons low-sodium soy sauce (or tamari for gluten-free)
- 1 teaspoon ginger (grated)
- 2 green onions (sliced)
- Salt & pepper to taste
Optional Add-Ins:
- Cooked chicken (shrimp, or tofu)
- 1 tablespoon oyster sauce (for extra umami)
- Red pepper flakes (for heat)
Instructions
Step 1: Prepare the Cauliflower Rice
- Cut cauliflower into florets and pulse in a food processor until rice-like (or buy pre-riced cauliflower).
- Wrap in a clean towel and squeeze out excess moisture (key for non-soggy fried rice!).
Step 2: Cook the Fried Rice
- Heat oil in a large skillet or wok over medium-high heat.
- Sauté garlic, onion, and carrots for 3 minutes until softened.
- Push veggies to one side, pour in eggs, and scramble until cooked.
- Add peas, riced cauliflower, soy sauce, and ginger. Stir-fry for 5-7 minutes until tender.
- Toss in green onions and adjust seasoning.
Step 3: Serve & Enjoy!
- Garnish with extra green onions or sesame seeds.
- Serve hot as a side or main dish with extra protein.
- Prep Time: 20 minutes
- Cook Time: 50 minutes
- Category: Dessert