If you love the flavor of fried rice but want a lighter twist, you’ll adore this Cauliflower Fried Rice. Ready in under 20 minutes and loaded with veggies like cauliflower, onions, carrots, and green peas, it’s quick, satisfying, and full of fresh flavor.
Reasons why I love this recipe:
It’s ready in under 20 minutes: Perfect for a busy weeknight when you want something quick and satisfying.
It uses cauliflower “rice” instead of regular rice: Making it light, fresh-feeling and a fun twist on traditional fried rice.
It’s super versatile: You can add your favorite protein (like chicken, shrimp or tofu) or extra veggies if you like to make it your own.
Key Ingredients:
Cauliflower (medium head, florets riced): I tested both store-bought “cauliflower rice” and ricing a fresh head myself; starting with a whole head and pulsing gives the ideal texture that holds up through sautéing without turning mushy.
Sesame oil: Using a good quality sesame oil for the stir-fry adds subtle nutty depth. I tried plain vegetable oil and missed the flavour layer—so sesame oil wins here.
Eggs: Incorporating eggs gives the dish a good protein boost and adds those classic “fried rice” flecks and texture. I tested omitting them and felt it fell flat.
White onion: Adds aromatic sweetness and background flavour. I chopped it finely so it sautés quickly and evens out in every bite.
Carrots & frozen green peas: These veggies give colour, texture, and natural sweetness. I’ve swapped carrots for orange bell pepper when going extra low-carb and the result is still great.
Gluten-free soy sauce: The salty, umami component that pulls everything together. I tested regular soy and gluten-free options; using gluten-free makes it accessible to more people and keeps the flavour. But you can also use the regular one.
Can you buy cauliflower rice?
Yes, you can. I teach you how to make your own cauliflower rice in the recipe box below, but if you don’t have time to make your own, you can certainly buy cauliflower rice that is ready to cook.
I actually sometimes buy it at my local store or online. This one from Amazon is made from 100% air-dried cauliflower. I also love the cauliflower pizza crust that you can now buy at local food stores and at Amazon as well.
How much rice does one cauliflower head make?
It depends on the size of your cauliflower head. But if you have a medium-sized one, it makes about 4 cups (250ml) of cauliflower rice, which is the correct amount for this recipe.
Recipe Tips
Don’t over-process the cauliflower:
Pulse it in the food processor until it’s the size of rice grains, but not mushy. If you go too far, it’ll turn watery when cooked.
Dry the cauliflower rice before cooking:
If it seems wet, spread it on a clean towel or paper towel and pat dry. This helps keep the texture light and prevents sogginess.
Use a hot skillet or wok:
Medium-high heat gives you that delicious “fried rice” flavor and slightly crispy bits on the cauliflower.
Don’t overcook it:
Cauliflower rice only needs 5–6 minutes to cook. Any longer, and it can get soft or watery.
More Cauliflower Rice
Cauliflower Fried Rice Recipe
Video
Ingredients
- 1 medium head of cauliflower cut into florets
- 2 tablespoons sesame oil divided
- 3 eggs beaten
- ½ cup white onions diced
- 1 cup carrots diced
- 2 cloves garlic minced
- 1 cup frozen green peas
- 2 tablespoons gluten-free soy sauce
- fresh black pepper to taste
- 6 green onions minced, for garnishing
- sesame seeds for garnishing
Instructions
- Pulse the cauliflower florets in a food processor for about 25-30 seconds until it’s a rice-like consistency.
- In a large skillet, add 1 tablespoon of sesame oil over medium heat. Add the eggs, and stir them until they are cooked. Set aside.
- In the same skillet, add the remaining 1 tablespoon of the sesame oil, onions, carrots, and garlic. Cook until the veggies are fully cooked.
- Add the cauliflower rice, green peas, soy sauce, black pepper, and the cooked eggs. Mix everything well to combine. Be careful to not overcook. Otherwise, the cauliflower will become soggy.
- Before serving, top with green onions and sesame seeds. Enjoy!
Notes
- To save time, you can buy cauliflower rice instead of ricing it yourself.
- Make sure the skillet is large enough, so the ingredients do not steam in the skillet.
- Make sure all your ingredients are cut finely and uniformly so they cook evenly.
- To store: Store in the fridge for about 3 to 4 days in an airtight container.
- To reheat: Reheat leftovers in the microwave until heated through.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Did You Make This?
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I just made a similar fried rice, but now I wish I made it with cauliflower- so much healthier!
I absolutely LOVE cauliflower fried rice and you just reminded me it’s been way too long since I’ve made it! I’m loving this recipe – YES to turning it into a complete meal! 😉
I never tried cauliflower in rice. I was tried first time when I see this recipe. It is tasty and delicious. loved it.
AMAZING! Happy you enjoyed it 😉
Sauté the garlic with carrot until carrot is cooked? I don’t think so. Obviously the recipe was not originally cooked this way. Because otherwise the garlic would start to burn add about two minutes.
Ah, so leave carrot to cook for 2 mins before adding garlic?
Useful tip, thanks.
You’re welcome!
My cauliflower fried rice came out the consistency of grits… overprocessed?
Probably it was.
Look too easy but i think not easy like i think.
I love this fried rice. Thanks for sharing
It’s actually easy. Thanks for stopping by!
This was very easy. The key is to have all of your ingredients chopped and ready to go also not to walk away from the cooking process. Very flavorful. I added shrimp to mine and it was DELISH!! Thank you 🤗
Love that you added shrimp in there. Great idea 😉
It is soooooo good. Great Recipe. I’ve made it many times. LOVE IT!
Thank you!!!
I made this recipe and added shrimp to it, and it was, oh, sooo delicious. Thank you Olivia for sharing such a great, low-carb, and healthy recipe. I liked it so much I have made it twice already, and my picky son who doesn’t eat cauliflower until now, even liked it enough to ask me to make more. This delicious dish is definitely a keeper.
This makes me so happy to hear! I’m glad you and your son enjoyed this recipe. Thanks so much for trying the recipe and stopping by to leave this lovely review.
Hum muito pratico e delicioso
I only turned veggie a month ago and was feeling rather desperate as a lot of recipes are similar and meals can end up being constantly ‘mushy’. Soooo glad I found this recipe. Easy to make, tastes gorgeous AND had a lovely crunchy consistency too . . I will be making variants of this as part of my staple diet from now on. Thank you 😁
Awesome!! Happy you found this recipe and you enjoyed it 😉
Great, easy recipe! I added a little thin-sliced and stir-fried pork. Delicious! Thanks!
Awesome!
This looks so good and I am going to try it. Is there any other oil you can substitute for the sesame oil?
Any other oil you prefer or have on hand 😉
Can you use this as a full lunch meal prep?
This recipe is just good in the fridge for 2 days.
If you use pre riced cauliflower about how many cups would I use?
About 3-4 cups!
Is there a way to use frozen cauliflower rice?
I think it’s possible but I can’t say for sure since I’ve never made this recipe with frozen cauliflower.