Low Carb Cauliflower Fried Rice Recipe

Skip takeout and make this healthy cauliflower fried rice in about 15 minutes. It’s full of vegetables, lower in carbs than traditional fried rice, and works perfectly as a side or a main when you add your favorite protein.

I first shared this recipe years ago and it quickly became a favorite. Cauliflower “rice” soaks up flavor and gives the dish the familiar texture of fried rice without the heavy carbs. The simple sauce brings everything together, and the recipe is extremely flexible—use fresh or frozen cauliflower rice, and add chicken, shrimp, or tofu if you want to bulk it up.

Why You’ll Love This

• Ready in about 15 minutes—perfect for busy weeknights.
• A lighter, low-carb alternative to traditional fried rice.
• Customizable: add chicken, shrimp, or tofu to make it a full meal.
• Kid-friendly and packed with vegetables and flavor.

Ingredients You’ll Need

• Cauliflower – fresh or frozen riced cauliflower. One medium head yields about 4 cups riced cauliflower if you make your own.
• Vegetables – chopped onion, carrots, and peas. Frozen mixed vegetables work fine, or use whatever you have on hand.
• Eggs – two eggs add protein and help give the dish traditional fried-rice texture.
• Soy sauce – low-sodium soy sauce to control saltiness. Substitute tamari or coconut aminos for gluten-free or paleo versions.
• Sesame oil – toasted sesame oil adds a nutty depth. Olive or avocado oil will also work for sautéing.
• Honey – a tablespoon adds a touch of natural sweetness and helps the sauce glaze the rice; maple syrup is an easy swap.
• Garlic – fresh minced garlic for the best flavor.
• Ginger – freshly grated ginger is ideal; if you don’t have it, use about 1/8 teaspoon ground ginger.
• Red pepper flakes – optional, for a mild kick. Leave out for kids or reduce to taste.
• Green onions – thinly sliced for garnish and bright flavor. Fresh cilantro or parsley can be used instead.

How to Make Cauliflower Fried Rice

1. Rice the cauliflower: Chop the head into florets and pulse in a food processor until it resembles rice. Alternatively, use store-bought fresh or frozen riced cauliflower.
2. Cook the vegetables: Heat a large skillet or wok over medium-high heat and add sesame oil. Sauté the chopped onion, carrots, and peas for 2–3 minutes until tender.
3. Make the sauce: Whisk together soy sauce, honey, garlic, grated ginger, and red pepper flakes in a small bowl. Set aside.
4. Scramble the eggs: Push the vegetables to one side of the pan. Pour in the beaten eggs and scramble until fully set, then mix the eggs with the vegetables.
5. Combine and finish: Stir in the cauliflower rice and pour the sauce over the mixture. Cook for 3–4 minutes more, stirring frequently, until the cauliflower is tender. Taste and adjust seasoning, then top with chopped green onions and serve.

How to Rice Your Cauliflower

Cauliflower rice is widely available pre-riced in grocery stores—either fresh or frozen—and that’s the easiest option. If you prefer to make your own, there are two reliable methods:

• Food processor: Break the cauliflower into florets, work in batches, and pulse until the pieces are grain-like. Be careful not to over-process or it can become mushy.
• Box grater: Use the medium or large holes of a box grater to grate the florets into rice-sized pieces. This requires more effort but works well.

Can I Use Frozen Cauliflower Rice?

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

Variations

• Add protein: Stir in cooked chicken, shrimp, or tofu for a heartier main dish.
• Swap or add vegetables: Broccoli, bell peppers, mushrooms, green beans, or asparagus are all great options depending on what you have.
• Make it spicy: Increase red pepper flakes, add sriracha, or include chopped fresh chilies for more heat.

Prepping and Storage

Store leftovers in an airtight container in the refrigerator for 3–4 days. Freezing cooked cauliflower rice is not recommended; the texture tends to degrade after freezing.

Other Low-Carb Recipe Ideas

• Chicken egg roll in a bowl
• Cheesy keto meatball casserole
• Asian-style turkey lettuce wraps
• Spaghetti squash pizza casserole
• Spicy sausage and veggie stir fry

More Cauliflower Recipes

• Cilantro lime cauliflower rice
• Cajun sausage and cauliflower rice skillet
• Caribbean jerk shrimp with cauliflower rice
• Easy mashed cauliflower
• Cheesy roasted cauliflower dip

Enjoy this Healthy Cauliflower Fried Rice! If you try it and like it, please leave a rating and share a photo using the hashtag #eatyourselfskinny so others can see your version. New recipes posted regularly.