Why You’ll Love Cauliflower Fried Rice Recipe

It gives you the familiar comfort of fried rice, but with far fewer carbs, thanks to the cauliflower base.
The mild flavor of cauliflower acts as a blank canvas, soaking up the garlic, ginger, soy sauce, and scallions beautifully.
It’s quick: prep time is about 15 minutes and cook time another 15 minutes—just 30 minutes total.
It’s versatile: you can serve it as a satisfying vegetarian main or add your favorite protein for extra heft.
It’s accessible: you can either buy pre‑riced cauliflower or make your own from a head of cauliflower with a food processor or grater.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

vegetable oil
2 large eggs, beaten
salt
1 cup chopped scallions (white and green parts separated)
3 cloves garlic, minced
1 Tbsp finely chopped fresh ginger
1 (2‑lb) head cauliflower, or 2 lb (≈907 g) ready‑to‑cook cauliflower rice, thawed if frozen
4 to 5 Tbsp soy sauce
¼ tsp crushed red pepper flakes
1 tsp sugar
1 cup frozen peas and carrots
1 tsp rice vinegar
1 tsp sesame oil
¼ cup chopped cashews or peanuts (optional)

Directions

If using a fresh cauliflower head: grate it in a food processor with a grating disc, or use a box grater on the large holes. Set aside. (If using ready‑to‑cook cauliflower rice, skip this step.)
Heat about 2 tsp vegetable oil in a large nonstick skillet over medium heat. Add the beaten eggs with a pinch of salt, scramble them until cooked, then transfer to a small plate and set aside. Wipe the pan clean.
Add around 3 Tbsp vegetable oil to the pan and heat over medium. Add the white parts of the scallions, the minced garlic, and the chopped ginger. Sauté, stirring often, until softened but not browned—about 3–4 minutes.
Add the grated (or pre‑riced) cauliflower, 4 Tbsp soy sauce, the red pepper flakes, sugar, and ¼ tsp salt. Cook, stirring frequently, for about 3 minutes.
Add the frozen peas and carrots and continue cooking until the cauliflower “rice” is tender‑crisp and the vegetables are warmed through (a few more minutes).
Stir in the rice vinegar, sesame oil, the green parts of the scallions, the optional nuts (if using), and the cooked eggs. Taste and adjust seasoning—add the remaining soy sauce if needed.
Serve hot and enjoy.

Servings and timing

Servings: 4
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes

Variations

Add protein: stir in cooked shrimp, diced chicken breast or thighs, or tofu cubes. For chicken, dice and sauté separately until golden, then fold in at the end.
Make it vegetarian or vegan: omit the eggs, and replace soy sauce with tamari or coconut‑aminos if gluten‑free. Use a plant‑based scramble or skip altogether.
Spice it up: increase the red pepper flakes, or add a splash of sriracha or chili‑garlic sauce.
Change up veggies: swap the peas and carrots for diced bell peppers, broccoli florets, edamame, or mushrooms.
Nut‑free: skip the cashews/peanuts and use toasted sunflower seeds or pumpkin seeds for crunch instead.
Flavor boost: add a drizzle of toasted sesame oil or a sprinkle of chopped fresh cilantro just before serving.

Storage/Reheating

Storage: Keep leftovers in an airtight container in the refrigerator for up to 3 days.
Freezing: You can freeze, though texture may soften slightly. Flash‑cool, then put in freezer‑safe container for up to 1 month. Thaw overnight in fridge before reheating.
Reheating: Reheat in a skillet over medium heat with a splash of water or oil to refresh texture—about 2–3 minutes until hot. Alternatively, microwave covered for about 1–2 minutes, stirring halfway.

FAQs

How firm should the cauliflower rice be cooked?

You want the cauliflower “rice” to be tender‑crisp—it should soften and pick up flavor, yet still have a little bite and texture, not turn mushy.

Can I use frozen cauliflower rice instead of fresh?

Yes — you can use pre‑riced frozen cauliflower. Just make sure it’s thawed and drained of excess moisture before cooking so the dish doesn’t get soggy.

Is this recipe gluten‑free?

It can be easily adapted to be gluten‑free — use a gluten‑free soy sauce or tamari, and verify that all other ingredients (including sesame oil) are certified gluten‑free.

What kind of oil works best?

Neutral vegetable oil works well for sautéing. The sesame oil added at the end gives that characteristic flavor, so you don’t need to cook with strong‑flavored oil from the start.

Can I omit the eggs?

Yes — omitting the eggs makes the dish vegetarian (or vegan if you use vegan‑friendly soy sauce). You might lose a bit of the traditional “fried rice” feel, but the flavor remains strong.

How can I add more veggies?

You can bulk up the recipe by stirring in chopped broccoli, zucchini, mushrooms, bell pepper, or asparagus. Just make sure to sauté them until tender‑crisp so texture stays good.

Can I prepare parts of this ahead of time?

Yes — you can grate the cauliflower ahead of time and keep it refrigerated for a day. You can also chop garlic, ginger, and scallions ahead of time to speed up the cooking process.

What if my cauliflower releases too much water when cooking?

If you notice excess moisture, increase the heat slightly and cook uncovered for a minute to evaporate the liquid. Also make sure the cauliflower rice was well drained if using frozen.

Can I add other nuts or seeds?

Absolutely — the recipe suggests cashews or peanuts, but you could use slivered almonds, walnuts, pumpkin seeds, or sunflower seeds for crunch. Toast them lightly for more flavor.

What else can I serve this with?

This dish can be a standalone main or served as a side. It pairs nicely with grilled chicken, pan‑seared fish, or even a simple stir‑fried tofu for a full meal.

Conclusion

This cauliflower fried rice recipe offers a clever, flavorful way to enjoy the comfort of fried rice while reducing carbs and boosting veggies. It’s quick to make, flexible in terms of add‑ins, and satisfying whether you’re cooking for one or serving a group. With its simple ingredients and adaptable format, it’s a great go‑to for weeknight meals or whenever you want something tasty, healthy, and fuss‑free.

Cauliflower Fried Rice