Cauliflower Fried Rice (10 minute recipe) - The Big Man's World ® (2024)

Skip the carbs, but keep the flavor with this easy cauliflower rice recipe. Ready in 10 minutes and easy to customize!

Cauliflower has been a lifesaver when it comes to low-carb recipes. Its mild flavor and fluffy texture make it a great swap in things like cauliflower pizza crust, cauliflower mashed potatoes, and now cauliflower fried rice.

With all of the flavor of traditional fried rice but a fraction of the carbs, it’s a low-carb substitution that doesn’t make me feel like I have to sacrifice.

Recipe highlights

• A creative take on cauliflower. Like cauliflower steak and air fryer cauliflower, this is no simple steamed side dish. It’s cauliflower at its finest!
• Makes great leftovers. Just like regular fried rice, this recipe reheats like magic and tastes even better the next day.
• Low-carb and low-calorie. A single serving of this cauliflower rice has just 8 grams of net carbs and under 200 calories, compared to traditional fried rice, which has over 40 grams of carbs for nearly double the calories!
• Easy to customize. You can add whatever vegetables, seasonings, or protein you desire. I’ll be sure to give you plenty of suggestions later on.

Ingredients needed

Like traditional fried rice, you’ll need just a handful of ingredients.

• Cauliflower. Grate the florets in a rice-like texture, process them in a food processor, or get pre-riced cauliflower from the store. If you’re using frozen cauliflower rice, let it thaw overnight or microwave it for 30 seconds, then remove the excess moisture with paper towels before cooking.
• Olive oil. You can substitute it with any other neutral-flavored oil.
• Vegetables. My favorites are onions, carrots, red bell peppers, and frozen peas.
• Fresh ginger and garlic. Essentials for any good fried rice recipe. I highly recommend buying them fresh.
• Salt. To taste.
• Soy sauce. Another fried rice essential. Use gluten-free tamari if needed.
• Sesame oil. Optional. Feel free to skip it if you don’t like it, or use lightly toasted sesame oil for a more subtle sesame flavor.
• Large eggs. Preferably room-temperature and freshly whisked.

How to make cauliflower fried rice

I’ve included step-by-step photos below to make this recipe easy to follow at home. For the full printable recipe instructions and ingredient quantities, scroll to the recipe card at the bottom of this post.

Step 1- Make the cauliflower rice. In a high-speed blender or food processor, add the chopped cauliflower florets and pulse until it reaches a rice-like consistency.

Step 2- Cook the veggies. In a large wok or skillet over medium heat, add the oil. Once hot, add the garlic and ginger and fry for 1-2 minutes, then add the carrots, peppers, peas, onions, and riced cauliflower. Cook for 3-4 minutes or until the veggies are softened.

Step 3- Cook eggs. Push the veggies to one side, add the sesame oil, then add the eggs and gently scramble them. Combine them with the veggies.
Step 4- Add soy sauce. Add the soy sauce and stir fry for 1-2 minutes before removing the pan from the heat and serving warm.

Recipe tips and variations

• Use a large skillet. So that the rice gets equal access to the heat and gets a subtle fried exterior.
• To avoid soggy cauliflower rice, don’t over-cook it. The longer it cooks, the more water is released.
• Chop the veggies evenly. So they cook at the same time.
• Add protein. To make a heartier dish, I like to add chopped chicken breast, shrimp, or beef.
• Make vegan fried rice. Skip the egg and add crispy baked tofu.
• Garnish. While optional, I like to add toasted sesame seeds and chopped green onions for extra flavor and a pop of color.
• Make kimchi fried rice. Add ½ cup of drained and chopped kimchi to the skillet right before serving.

How to store leftovers

To store: Leftovers can be stored in the refrigerator in airtight containers for up to 3 days.

To freeze: Place the cooked cauliflower fried rice in a container to freeze for 2-3 months. Let it thaw overnight in the fridge, or add more reheating time.
To reheat: Leftover fried rice should be reheated in the microwave or in a large nonstick skillet over medium-high heat until warm.

More creative cauliflower recipes

• Cauliflower casserole– Comforting, cheesy, and loaded with crispy bacon, it doesn’t get better than this.
• Cauliflower mac and cheese– A delicious, guilt-free swap for classic mac and cheese.
• Buffalo cauliflower bites– Tender cauliflower smothered in spicy buffalo sauce.
• Asian cauliflower– Crispy battered cauliflower covered in a sweet and tangy Asian sauce.

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