Need a quick and tasty way to enjoy fried rice? This Quick Fried Rice Using Cauliflower is light, flavorful, and ready in minutes. With just a few veggies, a pan, and some seasoning, you’ll have a dish that’s satisfying and easy on the stomach. Cauliflower fried rice recipe is the perfect weeknight go-to when you’re craving takeout flavor at home.
I still had a whole head of cauliflower, so I pulsed it into “rice,” and tossed it with leftover veggies and a splash of soy sauce. It turned out so tasty and light that I started craving it more than regular fried rice. Now, it’s my go-to whenever I want something warm, filling, and a little sneaky with the veggies.
Can I Use Frozen Cauliflower Rice
Yes, frozen cauliflower rice works great for this recipe. Just make sure to thaw and drain it well to avoid excess moisture in your fried rice. Cooking it straight from frozen can make it mushy.
Should I Cook the Cauliflower Before Pulsing
No, you don’t need to cook the cauliflower before pulsing it into rice cauliflower. Use raw cauliflower florets and pulse them in a food processor until they resemble rice grains. Cooking it before pulsing can make it too soft and wet. The goal is to keep it fluffy and easy to stir-fry.
Fit to Meal Prep
This recipe is perfect for meal prep because it stores and reheats well. Make a big batch and portion it into containers for quick lunches or dinners. You can switch up the veggies or protein to keep it interesting. It’s a smart way to eat clean all week without getting bored.
How To Make Cauliflower Fried Rice Recipe
This light and flavorful dish swaps traditional rice. It’s quick to cook, customizable with your favorite add-ins, and perfect as a side or a main meal.
Kitchen Gadgets:
- Non-Stick Pan: Ideal for evenly cooking veggies and cauliflower rice without anything sticking or burning.
- Wooden Spatula: Great for stirring and flipping while protecting your non-stick surface from scratches.
Ingredients:
- Carrots: Diced for a touch of natural sweetness and color.
- Cauliflower: Riced and used as a low-carb base that mimics real rice.
- Green Peas: Adds pops of green and a soft, slightly sweet texture.
- Garlic: Infuses the dish with aromatic depth and flavor.
- Eggs: Scrambled into the mix for protein and that classic fried rice feel.
- Sesame Oil: Delivers that signature nutty aroma and richness.
- Green Onions: Sliced thinly for a fresh, zesty finish.
- Tamari or Soy Sauce: Brings savory, umami flavor to the entire dish.
- Salt and Pepper: Simple seasonings that balance and improve all the other flavors.
*Exact measurements are listed in the recipe card below.
FULL INSTRUCTIONS WITH STEPS FOR FRIED RICE USING CAULIFLOWER
First Step: Get Everything Ready
Gather all your ingredients: riced cauliflower, peas, carrots, sesame oil, soy sauce or tamari, eggs, garlic, green onions, salt, and pepper. Lightly whisk the eggs in a small bowl and mince the garlic. Chop your vegetables ahead of time so everything is ready when it’s time to cook.
Second Step: Sauté the Veggies
Heat 1 tablespoon of sesame oil in a large skillet over medium heat. Add the carrots and peas, cooking until tender and lightly golden. Stir in the garlic and sauté for about a minute until it smells delicious.
Third Step: Scramble the Eggs
Move the veggies to one side of the pan and pour the beaten eggs into the open space. Let them sit for a short time, then scramble gently until they are fully cooked. Once done, stir the eggs and veggies together.
Fourth Step: Add Cauliflower and Season
Add the riced cauliflower to the mixture along with the remaining sesame oil. Mix everything well and cook for several minutes until the cauliflower is tender and warmed through. Drizzle in the soy sauce, adjust the salt and pepper, and sprinkle with green onions before serving.
TRICKS AND TIPS:
- Use a hot pan or wok: Cooking cauliflower rice over high heat helps remove moisture quickly and keeps it from getting soggy. Stir often to get that slightly crispy, fried texture.
- Don’t overcook: Cauliflower cooks faster than regular rice, so just a few minutes is enough. Overcooking can make it mushy and less appealing.
- Add sauces last: If you’re using soy sauce or any seasoning mix, wait until the cauliflower is almost done. This helps prevent it from soaking up too much liquid and turning soft.
- Customize your mix-ins: Toss in scrambled eggs, leftover veggies, or cooked chicken to turn this into a full meal. It’s an easy way to use what’s in your fridge and keep things interesting.
FREQUENTLY ASKED QUESTIONS
What to Serve With Fried Rice Using Cauliflower
Cauliflower fried rice pairs well with sweet chili salmon, homemade sausage, BBQ wings, or chicken stir fry for a complete meal. You can also serve it with dill pickle chips, parmigiana di melanzane, feta cheese egg or a light mushroom soup as side dishes. It’s enough to pair with almost any protein or veggie dish.
How Do I Store Fried Rice Cauli?
Let the cauliflower rice cool before storing it in an airtight container. Keep it in the fridge and eat within 3 to 4 days for the best taste. Reheat gently in a pan to bring back some of the texture.
Yes, you can freeze cauliflower fried rice, but the texture might change slightly. Store it in a freezer-safe container or bag for up to 2 months. When ready to eat, reheat straight from frozen in a pan to reduce sogginess.
More Clean-Eating Recipes
Looking for more clean-eating snacks that feel like treats? Try blueberries in dark chocolate for a sweet and fruity bite that’s packed with antioxidants. Gluten-free pretzels are perfect for crunchy cravings without the gluten.
If you’re after something a little indulgent yet wholesome, dark chocolate almonds hit the spot with a rich, nutty crunch. These recipes are simple, satisfying, and made with clean ingredients you can feel good about.
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Quick Fried Rice Using Cauliflower
Equipment
- 1 Spatula
Ingredients
- ½ Cup Carrots chopped
- 1 Piece Cauliflower Head medium, riced to make 4 cups
- ½ Cup Green Peas
- 2 Cloves Garlic finely minced
- 2 Pieces Eggs beaten
- 2 Tablespoons Sesame Oil
- 2 Pieces Green Onions sliced
- 3 Tablespoons Tamari or Soy Sauce
- Salt to season
- Pepper to season
Instructions
- Gather all ingredients, whisk the eggs, mince the garlic, and chop the vegetables so everything is prepped before cooking.
- Heat sesame oil, then cook the carrots and peas until tender; add the garlic and sauté briefly until fragrant.
- Push the veggies aside, scramble the eggs in the open space until set, then mix them together with the vegetables.
- Stir in the riced cauliflower with the remaining sesame oil, cook until tender, then add soy sauce, season, and finish with green onions.
Notes
- Use a hot pan or wok: Cooking cauliflower rice over high heat helps remove moisture quickly and keeps it from getting soggy. Stir often to get that slightly crispy, fried texture.
- Don’t overcook: Cauliflower cooks faster than regular rice, so just a few minutes is enough. Overcooking can make it mushy and less appealing.
- Add sauces last: If you’re using soy sauce or any seasoning mix, wait until the cauliflower is almost done. This helps prevent it from soaking up too much liquid and turning soft.
- Customize your mix-ins: Toss in scrambled eggs, leftover veggies, or cooked chicken to turn this into a full meal. It’s an easy way to use what’s in your fridge and keep things interesting.
Nutrition
Disclaimer
Please note that nutrient values are estimates only. Variations can occur due to product availability and manner of food preparation. Nutrition may vary based on methods of origin, preparation, freshness of ingredients, and other factors.
try out more cauliflower recipes
Don’t just stick to roasted florets; cauliflower can do so much more. These recipes turn it into hearty mains, creamy sides, and even alternatives that make the veggie feel purposeful, not just a filler.
