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Overhead view of a skillet filled with vegetable fried rice, with a wooden spoon placed on top. A small pitcher of soy sauce is nearby on a checkered cloth.
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Quick Fried Rice Using Cauliflower

This cauliflower fried rice is light, quick, and full of flavor. With simple vegetables and everyday seasonings, it comes together fast in one pan. It is an easy weeknight dish when you want something satisfying without feeling heavy.
Course Main Course, Main Dishes, Side Dish, Sides
Cuisine American, Asian, International
Keyword cauliflower fried rice, cauliflower fried rice recipe, cauliflower rice, frozen cauliflower, frozen cauliflower rice, rice, riced cauliflower, sesame oil, skillet, soy sauce
Prep Time 10 minutes
Cook Time 15 minutes
Servings 6 Servings
Calories 87kcal
Author Zuzana Paar

Equipment

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
  • ¼ teaspoon Salt to season
  • ¼ teaspoon Pepper to season
US Customary - Metric

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

Serving: 1Cup | Calories: 87kcal | Carbohydrates: 8g | Protein: 4g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 2g | Cholesterol: 1mg | Sodium: 734mg | Potassium: 375mg | Fiber: 3g | Sugar: 3g | Vitamin A: 1880IU | Vitamin C: 52mg | Calcium: 32mg | Iron: 1mg