Healthy Cauliflower Fried Rice

Skip the takeout and make this healthy cauliflower fried rice in about 15 minutes. It’s packed with vegetables, low in carbs, and works equally well as a side dish or a protein-rich main when you add chicken, shrimp, or tofu.

This cauliflower fried rice is a reliable weeknight favorite. I first shared this variation years ago and quickly fell in love with swapping regular rice for tender cauliflower rice. The sauce delivers the classic savory-sweet flavor of fried rice, while the cauliflower keeps the dish low in carbs and higher in vegetables and protein.

Why You’ll Love This

• Ready in about 15 minutes—fast and simple for busy evenings.
• A healthier, low-carb alternative to traditional fried rice.
• Easily turned into a full meal by adding cooked chicken, shrimp, or tofu.
• Kid-friendly and customizable to suit any pantry.

Ingredients You’ll Need

• Cauliflower – use fresh or frozen riced cauliflower. One medium head yields about 4 cups of riced cauliflower if you make your own.
• Veggies – a mix of chopped onion, carrots, and peas works well. Frozen vegetables are fine, and you can swap in whatever you have on hand.
• Eggs – scrambled eggs add protein and texture.
• Soy sauce – low-sodium soy sauce keeps the dish from becoming overly salty. For a gluten-free option, use tamari or coconut aminos.
• Sesame oil – toasted sesame oil gives great flavor; you can substitute olive or avocado oil if needed.
• Honey – a touch of honey balances the sauce with gentle sweetness; maple syrup works as a substitute.
• Garlic – fresh minced garlic offers the best flavor.
• Ginger – fresh grated ginger is ideal; use 1/8 teaspoon ground ginger if fresh isn’t available.
• Red pepper flakes – optional, for a little heat. Omit for children or reduce the amount to taste.
• Green onions – chopped scallions finish the dish with color and brightness. Fresh herbs like parsley or cilantro can be used instead.

How to Make Cauliflower Fried Rice

1. Rice the cauliflower. If using a food processor, cut the cauliflower into florets and pulse until it resembles rice. Alternatively, use pre-riced cauliflower (fresh or frozen).
2. Sauté the vegetables. Heat a large skillet or wok over medium-high heat with a drizzle of sesame oil. Add chopped onion, peas, and carrots and cook until tender, about 2–3 minutes.
3. Mix the sauce. Whisk together low-sodium soy sauce, honey, minced garlic, grated ginger, and red pepper flakes in a small bowl. Set aside.
4. Scramble the eggs. Push the cooked vegetables to one side of the pan, add the beaten eggs to the empty side, scramble until just set, then stir them into the vegetables.
5. Add the cauliflower rice. Stir in the riced cauliflower and pour the sauce over the top. Cook, stirring occasionally, for 3–4 minutes or until the cauliflower is tender. Finish with chopped green onions and serve immediately.

How to Rice Your Cauliflower

Riced cauliflower is widely available pre-packaged, and using it straight from the bag is the easiest option because the pieces are already uniform. If you prefer to rice your own, there are two simple methods:

• Food processor: Break one head of cauliflower into florets and pulse in a food processor until grain-like. Work in batches if necessary and avoid over-processing to prevent mushiness.
• Box grater: Use the coarse side of a cheese grater to grate the cauliflower into rice-sized pieces. This method requires more effort but works well without special equipment.

Can I Use Frozen Cauliflower Rice?

Yes—frozen riced cauliflower is convenient and cooks quickly. No need to thaw; just break up any large clumps before adding to the hot pan so it cooks evenly.

Variations

• Add protein: Stir in cooked chicken, shrimp, or tofu to make the dish a complete entrée.
• Mix in other vegetables: Broccoli, asparagus, green beans, bell peppers, mushrooms, or lima beans all work well.
• Turn up the heat: Use sriracha, sambal, or chopped chilies instead of, or in addition to, red pepper flakes.

Prepping and Storage

Store leftovers in an airtight container in the refrigerator for 3–4 days. Freezing cooked cauliflower fried rice is not recommended—texture changes after freezing and thawing can make the cauliflower mushy.

Ingredients (Serves 4)

• 1 head cauliflower, chopped into florets (or 4 cups riced cauliflower)
• 1 small onion, finely chopped
• 1/2 cup fresh or frozen peas
• 1/2 cup carrots, cubed
• 2 eggs, lightly beaten
• 1 Tbsp sesame oil
• 1/4 cup low-sodium soy sauce
• 1 Tbsp honey
• 2 cloves garlic, minced
• 1/4 tsp fresh grated ginger (or 1/8 tsp ground ginger)
• 1/4 tsp red pepper flakes (optional)
• 2 Tbsp green onions, chopped

Instructions

1. Chop the cauliflower into florets and pulse in a food processor until it resembles rice. Alternatively, use store-bought riced cauliflower.
2. Heat a large skillet over medium heat and add sesame oil. Sauté the onion, peas, and carrots until tender, about 2–3 minutes.
3. In a small bowl, whisk the soy sauce, honey, garlic, ginger, and red pepper flakes. Set aside.
4. Push the vegetables to one side of the pan, add the beaten eggs to the empty side, and scramble until cooked. Mix the eggs into the vegetables.
5. Add the cauliflower rice, pour the sauce over everything, and stir to combine. Cook for 3–4 minutes until the cauliflower is tender. Garnish with green onions and serve warm.

Nutrition (per serving, 1/4 of recipe)

Calories: 137 kcal | Carbohydrates: 12.8 g | Protein: 6.4 g | Fat: 6.1 g | Saturated Fat: 1.3 g | Cholesterol: 105.8 mg | Sodium: 678 mg | Fiber: 3 g | Sugar: 8.2 g

Nutrition information is an estimate and should be used as a guideline only.

If you try this recipe and enjoy it, please leave a review and share a photo—it always helps others find and love easy, healthy meals like this one.