Why You Will Love This Recipe
If you’re looking for a healthy, flavorful meal that comes together in under 30 minutes, this Cauliflower Fried Rice is your answer! It’s packed with veggies, has all the savory goodness of traditional fried rice, and uses cauliflower instead of grains for a low-carb twist. Whether you’re meal-prepping or feeding a hungry family, this dish is naturally gluten-free (with a simple swap) and endlessly customizable. Plus, it’s so tasty that even picky eaters won’t miss the rice!
Ingredients:
- 1 medium head cauliflower (or 4 cups pre-riced cauliflower)
- 2 tablespoons avocado oil (or vegetable oil)
- 3 large eggs, lightly beaten
- 1 small yellow onion, finely diced
- 2 garlic cloves, minced
- 1 cup frozen peas and carrots blend
- 3 tablespoons low-sodium soy sauce (or tamari for gluten-free)
- 1 tablespoon toasted sesame oil
- Salt and pepper to taste
- Optional: sliced green onions, sesame seeds, or chili flakes for garnish
Ingredient Prep Guide
Cauliflower: If using a whole cauliflower, remove the leaves and stem, then chop the florets into small pieces. Use a box grater or food processor to “rice” it into rice-sized pieces. Squeeze out excess moisture with a clean kitchen towel—this prevents sogginess!
Veggies: Fresh veggies work best, but frozen peas and carrots save time. Thaw frozen veggies by rinsing them under cold water for 2 minutes, then drain well.
Eggs: Whisk them in a bowl until fully blended. Pro tip: Add a pinch of salt to the eggs for extra flavor.
Garlic and onion: Mince the garlic finely to avoid overpowering bites. Dice the onion into small, even pieces for quick cooking.
Equipment & Tools
- Large skillet or wok
- Box grater or food processor
- Chef’s knife and cutting board
- Mixing bowls
- Spatula or wooden spoon
Step-by-Step Instructions
Step 1: Heat 1 tablespoon of avocado oil in your skillet over medium-high heat. Pour in the beaten eggs and let them cook undisturbed for 20 seconds. Gently scramble them until softly set, then transfer to a plate. Wipe the skillet clean.
Step 2: Add the remaining oil to the skillet. Toss in the onion and garlic, stirring for 1–2 minutes until fragrant. Add the peas and carrots, cooking for another 3 minutes until tender.
Step 3: Crank the heat up to high and add the cauliflower rice. Spread it evenly in the pan and let it cook undisturbed for 2 minutes to develop a slight crisp. Stir occasionally for even browning—this should take about 5 minutes total.
Step 4: Reduce the heat to medium. Pour in the soy sauce and sesame oil, mixing until the cauliflower is evenly coated. Fold in the scrambled eggs and season with salt and pepper. Taste and adjust seasoning if needed. Garnish and serve hot!
Key Details
Total Time: 25 mins (Prep: 10 mins | Cook: 15 mins)
🍽️ Servings: 4 people
⚙️ Equipment: Skillet, grater, knife, spatula
Serving Suggestions
Pair this Cauliflower Fried Rice with grilled chicken, shrimp, or tofu for a protein-packed meal. For a takeout-style dinner, serve it alongside egg rolls or dumplings. Sprinkle green onions and sesame seeds on top for a fresh, colorful finish. It’s perfect for busy weeknights, lunches, or even as a side dish for weekend gatherings.
Pro Tips
Dry cauliflower is key: After ricing, wrap the cauliflower in a clean kitchen towel and squeeze hard to remove excess water. This step ensures your fried rice stays crisp instead of soggy.
Fresh vs. frozen cauliflower rice: Fresh cauliflower has the best texture, but frozen works in a pinch. Just thaw it completely and pat it dry with paper towels before cooking.
Boost the flavor: Add a splash of rice vinegar or a dash of fish sauce for extra umami. For heat, toss in sriracha or red pepper flakes while cooking the veggies.
Storage and Reheating Instructions
Store leftovers in an airtight container in the fridge for up to 3 days. To freeze, portion the cooled fried rice into freezer-safe bags and remove as much air as possible—it’ll keep for 1 month. Reheat in a skillet over medium heat with a splash of oil, stirring frequently, until hot. Avoid microwaving, as this can make the cauliflower mushy.
Troubleshooting
Soggy texture: This usually happens if the cauliflower isn’t dried well. Next time, squeeze harder! If it’s already cooked, try spreading the fried rice on a baking sheet and baking at 400°F for 5–8 minutes to crisp it up.
Bland flavor: Boost the seasoning with a bit more soy sauce or a pinch of salt. A squeeze of lime juice at the end can brighten the dish.
Sticking to the pan: Make sure your skillet is properly heated before adding ingredients, and use enough oil to coat the surface.
Frequently Asked Questions
Can I use regular soy sauce if I’m not gluten-free?
Absolutely! Regular soy sauce works fine. Just adjust the amount based on your taste—some brands are saltier than others.
Can I add other vegetables?
Yes! Bell peppers, zucchini, or broccoli florets are great additions. Just chop them small and adjust cooking time as needed.
Does this recipe work with frozen cauliflower rice?
Yes, but thaw and drain it thoroughly first. Frozen cauliflower holds more moisture, so you may need to cook it a bit longer to avoid sogginess.
Cauliflower Fried Rice
Ingredients
- 1 medium head cauliflower or 4 cups pre-riced cauliflower
- 2 tablespoons avocado oil or vegetable oil
- 3 large eggs lightly beaten
- 1 small yellow onion finely diced
- 2 garlic cloves minced
- 1 cup frozen peas and carrots blend
- 3 tablespoons low-sodium soy sauce or tamari for gluten-free
- 1 tablespoon toasted sesame oil
- Salt and pepper to taste
- Optional: sliced green onions sesame seeds, or chili flakes for garnish
Instructions
- Heat 1 tablespoon of avocado oil in your skillet over medium-high heat. Pour in the beaten eggs and let them cook undisturbed for 20 seconds. Gently scramble them until softly set, then transfer to a plate. Wipe the skillet clean.
- Add the remaining oil to the skillet. Toss in the onion and garlic, stirring for 1–2 minutes until fragrant. Add the peas and carrots, cooking for another 3 minutes until tender.
- Crank the heat up to high and add the cauliflower rice. Spread it evenly in the pan and let it cook undisturbed for 2 minutes to develop a slight crisp. Stir occasionally for even browning—this should take about 5 minutes total.
- Reduce the heat to medium. Pour in the soy sauce and sesame oil, mixing until the cauliflower is evenly coated. Fold in the scrambled eggs and season with salt and pepper. Taste and adjust seasoning if needed. Garnish and serve hot!