Cauliflower Fried Rice - Super easy recipe (2024)

Cauliflower Fried Rice - Super easy recipe (1)

Cauliflower Fried Rice - looks and tastes exactly like fried rice! But SO much healthier for you!

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Our healthy Cauliflower Fried Rice looks and tastes just like regular Chinese-style fried rice. But this 20-minute recipe is low-carb, gluten-free and perfect as a side dish, and hearty enough as a main course!

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About Cauliflower Rice Stir Fry

Cauliflower Fried Rice is a family favorite side dish and quick dinner! I never thought I would prefer for a healthy fried rice over our traditional take out fried rice.

This easy fried rice recipe starts out with riced cauliflower, which you can pick up in the freezer section of your local grocery, or use Trader Joe’s riced Cauliflower (it’s our favorite) and frozen vegetables.

After sauteing your veggies in a pan and mixing in the cauliflower rice, you are going to season it with soy sauce and add in an egg. Throw in some salt, pepper and garlic and you are good to go.

We sometimes like to add in some protein, like chicken or shrimp, to make it our main dish!

If you love fried rice but are trying to watch your carbs, gluten-free or paleo, you will love this recipe. It is super easy and takes no time at all to make!

Riced Cauliflower Fried Rice Ingredients

  • Frozen riced cauliflower or a head of cauliflower
  • Sesame oil (substitute option: canola oil)
  • Onion
  • Frozen peas and carrots
  • Broccoli
  • Soy sauce
  • Salt
  • Pepper
  • Garlic Salt
  • Egg

Fresh Cauliflower Rice vs. Frozen Cauliflower Rice

When I first started making this recipe years ago, there was only one way to rice the cauliflower, by hand. Now there are such great already-riced cauliflower packages out there, please save yourself the step! Our favorite is Trader Joe’s frozen riced cauliflower. We always have some in our freezer.

Fried Cauliflower Rice Substitutions and Additions

  • Swap the Oil – Personally, I think the flavor of the toasted sesame oil makes the dish feel more authentic, however, if you do not have sesame oil, you can use canola oil or vegetable oil.
  • Add Some Protein – Adding protein can really enhance this dish. Throw in some cubed tofu or shrimp. Got some leftover chicken or steak, throw it in!
  • Freshen Up the Veggies – While using frozen veggies saves a lot of time, I love to use fresh vegetables too. Fresh broccoli and carrots are easy to quickly chop up and throw in.

How to Make Cauliflower Fried Recipe

  1. Either rice your cauliflower (see below instructions) or, even easier, grab frozen pre riced cauliflower. Let the cauliflower and frozen vegetables thaw slightly. (They don’t need to be totally defrosted, just enough so that you can break up the chunks. This will make it easier to cook.)
  2. Heat oil in a medium skillet over medium high heat. Saute onions until soft and add in the frozen vegetables and cook until soft.
  3. Add in the cauliflower rice and cook stirring often, until heated. Add the soy sauce and mix well.
  4. Slide the cauliflower mixture over to one side of the pan and add the eggs on the other side of the pan and scramble. Break the scrambled eggs into small pieces and once cooked, mix with the rest of the mixture and add additional soy sauce.
  5. Add the salt, pepper, and garlic salt to preference.
  6. Optional: Top with some chopped green onion or add in your favorite protein like chicken, tofu, steak, or shrimp.
  7. Serve immediately.

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Cauliflower Fried Rice - Super easy recipe (4)

How to rice cauliflower for Cauliflower Fried Rice

If you prefer to use fresh cauliflower here are instructions for how to turn a head of cauliflower into cauliflower rice.

  1. Trim off the florets off of a head of cauliflower, cut off as much of the stem as possible.
  2. Put the florets in the food processor and pulse until the cauliflower resembles a grain similar to couscous. (be careful not to over-process it).
  3. If you do not have a food processor, you can also use a box grater.
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What to serve with Cauliflower Rice Stir Fry

Make a cauliflower fried rice stir fry!! I served thecauliflower fried rice with an easy to make beef stir fry and it was a huge hit, even my kids loved it! They didn’t even realize they were eating cauliflower!

I also love to serve this with our Korean Beef Bowl to keep it low-carb or with our Garlic Buttered Steak Bites!

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Cauliflower Fried Rice Recipe FAQs

How do you make cauliflower rice not soggy?

If you saute it for too long, it can get soggy. You really just want to cook it until it is soft and tender.

Does Fried Cauliflower Rice freeze well?

Uncooked riced cauliflower is good in the freezer for up to 4-6 months. When you are ready to cook the cauliflower just remove it from the freezer and let it thaw overnight in the fridge.

Is cauliflower Rice Low-Carb?

Yes, cauliflower is a low-carb food and riced cauliflower is a perfect substituion for low carb or keto diets.

Do I need to Thaw the Frozen Cauliflower Rice before Cooking it?

No, you can add the frozen cauliflower directly to the pan and you do not need to thaw it first.

Is cauliflower rice better for you than rice?

The answer is yes! Cauliflower rice has many health benefits that regular white rice can’t offer. It’s high in fiber and low in carbohydrates, making it a healthier option for those looking to manage their weight or cut down on calories.

How to store Cauliflower Fried Rice

Store in the refrigerator for up to 3 days.

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More Low-Carb Recipes

Chaffle | 2-Ingredient Bagels | Cauliflower Pizza Crust | Roasted Cauliflower Popcorn | Cauliflower Breadsticks| Cauliflower Mac and Cheese | Zucchini Boats

Cauliflower Fried Rice - Super easy recipe (8)

Fried Cauliflower Rice

Author — Jennifer Fishkind

Serves — 4

Cauliflower Fried Rice – looks and tastes exactly like fried rice! But SO much healthier for you!

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Prep Time 10 minutes mins

Cook Time 10 minutes mins

Total Time 20 minutes mins

Ingredients

  • 1 Bag Bag of frozen Trader Joes Riced Cauliflower or a head of cauliflower chopped up and “riced” in a food processor let it sit on counter for a few minutes so that it is slightly thawed…bang it a little to break up the chunks, you will need about 1½ cups chopped
  • 2 Tablespoons sesame oil you can use canola if you don’t have sesame
  • 1 Small onion chopped
  • 1 Cup frozen peas and carrots thawed
  • ¼ cup broccoli chopped
  • 3 Tablespoons soy sauce
  • Salt and pepper
  • Garlic salt optional
  • 1 Egg

Instructions

  • Heat oil in a large skillet on medium/high heat.

  • Saute onions until tender. Add peas, carrots, and broccoli and cook until soft.

  • Add frozen cauliflower (or fresh riced cauliflower) to the pan. Mix with vegetables and continue to saute until the cauliflower is no longer frozen.

  • Add approximately 2 tablespoons of soy sauce and mix well.

  • Slide the rice to one side of the pan and scramble the egg on the other side of the pan.

  • Once the egg is cooked, mix in with the rice and add additional soy sauce (to taste preference)

  • Add salt, pepper and garlic salt to preference.

  • Serve immediately.

Jenn’s Notes

Store in the refrigerator for up to 3 days.

Video

Nutrition Info

Calories: 128kcal | Carbohydrates: 10g | Protein: 4g | Fat: 8g | Saturated Fat: 1g | Cholesterol: 40mg | Sodium: 795mg | Potassium: 208mg | Fiber: 2g | Sugar: 1g | Vitamin A: 2405IU | Vitamin C: 13.4mg | Calcium: 29mg | Iron: 1mg

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Looking for other easy meal ideas… just click on the pictures below:

Originally posted: June 15, 2016

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Cauliflower Fried Rice - Super easy recipe (2024)

FAQs

How do you make cauliflower rice not soggy? ›

Easy DIY Raw Cauliflower Rice Recipe (That's Not Mushy!)

In a food processor, add the cauliflower florets and pulse for 30-60 seconds. Add 2-3 cups at a time and remove as it is riced. This will prevent the cauliflower from being over-processed. With a towel, pat dry or squeeze the liquid out from the cauliflower.

Why is my cauliflower fried rice soggy? ›

The sogginess comes from cooking your fried rice at too low a heat and for too long, so all the water comes out from the cauliflower. Make sure to cook your fried rice at medium high to high heat to ensure your rice stays as dry as possible.

What gives Chinese fried rice its flavor? ›

To give your dish that signature fried rice taste, you'll need to drizzle in sesame oil and soy sauce, but feel free to use as much or as little as you wish. You can even mix in things like garlic powder, ginger root, or Sriracha sauce and chili pepper for a bit of a kick.

Why is my fried cauliflower mushy? ›

When you fry cauliflower with batter, it also cooks the cauliflower. So if you parboil beforehand, you will end up with mushy cauliflower. With the no-parboil technique, the cauliflower will still be fully cooked through, but have an incredible no-mush texture.

How do you squeeze moisture out of cauliflower rice? ›

One additional step I like is to press any excess moisture from the rice by transferring the cauliflower rice to a large paper towel or absorbent dish towel and squeeze/press to remove any remaining water. This ensures no excess moisture remains, which can make your dish soggy.

How do you squeeze water out of cauliflower rice? ›

It really is as simple as putting the cooked and cooled cauliflower on a clean flour sack towel , wrapping it up and squeezing all the water out. I like to use flour sack towels because they're large and really thin, which makes them easy to squeeze tight and get out as much water as possible.

How do you keep fried rice fluffy? ›

The moisture, not temperature, of your rice is crucial for good fried rice. I make my rice using a 1:1 rice to water ratio, and then use it - straight from the rice cooker and piping hot - to make fluffy fried rice with distinct grains.

What brings out the Flavour of cauliflower? ›

This is true of any vegetable — boiling it will give you a flavor closer to the raw flavor, which means more bitterness and more astringency. Caramelizing it will bring out its hidden sweetness. This light, vibrant roasted cauliflower salad is a recipe I developed for the fall menu at Duo.

Why does my cauliflower taste weird? ›

It can also taste bitter from a lack of moisture, uneven watering, waiting too long to harvest, or overcooking.

Why does my cauliflower rice smell? ›

Cauliflower, like all cruciferous vegetables (cabbages, mustard, broccoli, etc.) contains sulfur compounds which will begin to smell when the vegetable is overcooked. Blanching, roasting or steaming just until the cauliflower is fork tender will keep it from smelling up your kitchen.

What is the secret ingredient in Chinese fried rice? ›

Here's what goes in Fried Rice Sauce: Chinese cooking wine or Mirin (secret ingredient!) – this is the secret to a really great fried rice that truly stacks up to your favourite Chinese restaurant.

Which spice is good for fried rice? ›

The Perfect Nigerian Fried Rice
  • 2 bay leaves.
  • 2 sprigs fresh rosemary (optional)
  • 2 Tasty Cubes.
  • 1 teaspoon salt.
  • 1 teaspoon white pepper (substitute other ground pepper)
  • 2 teaspoon curry powder (divided)
  • 1 teaspoon thyme.

What is the best flavoring for fried rice? ›

There are a few different seasonings that make fried rice taste just right. The most important sauces to add are soy sauce, oyster sauce, and fish sauce in fried rice. All three add unique flavors to rice, but it can be easy to go overboard. Make sure you add small amounts of each and regularly taste the rice.

How do you make cauliflower rice not soggy Reddit? ›

-Heat a large lightly greased sauté pan (olive or avocado oil) on med-high heat. -Dump the cauli rice into the hot pan and spread out to a nice even layer. Wait a minute before tossing so the bottom browns up a little (but not burn). -Toss around with a spoon or spatula, then let it sit again for 30 sec to a minute.

Does cauliflower get mushy? ›

Crowding the cauliflower on the pan could make them cook up mushy and a bit soggy. Leave some space between the florets. Be sure not to use too much olive oil to cook them. Is cauliflower good for you?

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