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This cauliflower fried rice recipe stands out as a delicious, nutritious twist on a classic favorite.
By substituting traditional rice with cauliflower, it significantly cuts down on carbs while boosting fiber intake, making it perfect for low-carb and keto-friendly diets.
It’s also rich in plant-based nutrients and contains a good balance of protein from the eggs, healthy fats from sesame oil, and antioxidants from fresh ginger and garlic.
The inclusion of peas and carrots adds natural sweetness and additional fiber, rounding out the meal.
The recipe is quick to prepare—ready in just 30 minutes—which makes it ideal for busy weeknights or meal prepping.
Its vibrant flavors, enhanced by soy sauce and a touch of spice from red pepper flakes, create a satisfying, savory dish that feels indulgent without the guilt.
Overall, it’s a versatile, wholesome meal option that supports balanced eating while satisfying your cravings for comforting fried rice.
Must-Have Tools for Perfect Results
Food Processor with Grating Disc
This essential tool quickly transforms cauliflower into rice-like grains, saving time and ensuring uniform texture. Beyond this recipe, it’s perfect for chopping, slicing, and prepping vegetables effortlessly for a variety of dishes.
Nonstick Skillet (10-12 inch)
A wide, high-quality nonstick skillet allows for even cooking and easy stirring without food sticking or burning, ideal for stir-fries, scrambled eggs, and sautéed vegetables. It’s a versatile kitchen staple that promotes healthier cooking with less oil.
Measuring Spoons and Cups
Accurate measurements are key to balancing flavors, especially with seasonings like soy sauce and spices. Durable measuring tools ensure consistent results and can be used in all your cooking and baking endeavors.
Silicone Spatula
Perfect for stirring and scraping every bit of cauliflower rice and eggs without scratching your cookware. Its heat resistance and flexibility make it an indispensable tool for gentle mixing and sautéing.
Box Grater (Optional)
A great alternative to the food processor for grating cauliflower or fresh ginger when needed, providing a simple manual option that requires no electricity.
Cauliflower Fried Rice
Equipment
- 1 Food Processor with grating disc (or box grater)
- 1 Large Nonstick Skillet (10–12 inch)
- Measuring spoons and cups (various sizes)
- 1 Silicone Spatula
- 1 Small plate (for scrambled eggs)
Ingredients
- 2 teaspoons vegetable oil divided
- 2 large eggs beaten
- Salt to taste
- 1 cup scallions chopped (separate light and green parts; about 5–6 scallions)
- 3 garlic cloves minced
- 1 tablespoon fresh ginger finely chopped (from about a 1-inch piece)
- 1 medium head cauliflower about 2 pounds or equivalent frozen cauliflower rice, thawed
- 4 to 5 tablespoons soy sauce choose gluten-free if needed
- ¼ teaspoon crushed red pepper flakes
- 1 teaspoon granulated sugar
- 1 cup frozen peas and carrots mix
- 1 teaspoon rice vinegar
- 1 teaspoon toasted sesame oil
- ¼ cup chopped cashews or peanuts optional
Instructions
- Prepare Cauliflower Rice: If using a whole cauliflower, pulse florets in a food processor with a grating attachment until the texture resembles rice grains. Alternatively, grate by hand using the large holes of a box grater. Set aside. Skip if you have pre-riced cauliflower.
- Cook the Eggs: Heat 2 teaspoons of vegetable oil in a large nonstick skillet over medium heat. Pour in the beaten eggs with a pinch of salt, and gently scramble until fully cooked but still tender. Remove eggs to a plate and wipe the pan clean.
- Sauté Aromatics: Add 3 tablespoons of vegetable oil to the same skillet and warm over medium heat. Toss in the white parts of the scallions, minced garlic, and chopped ginger. Stir frequently and cook until softened and fragrant, about 3 to 4 minutes—avoid browning.
- Cook Cauliflower Rice: Add the cauliflower rice to the skillet along with 4 tablespoons of soy sauce, crushed red pepper flakes, sugar, and a pinch of salt. Stir to combine and cook for approximately 3 minutes, allowing the cauliflower to soften but remain slightly crisp.
- Add Vegetables: Stir in the frozen peas and carrots, continuing to cook until the vegetables are heated through and the cauliflower reaches a tender-crisp texture, about 2 to 3 minutes.
- Finish the Dish: Mix in the rice vinegar, toasted sesame oil, green parts of the scallions, chopped nuts (if using), and the scrambled eggs. Taste and adjust with the remaining soy sauce if needed. Serve immediately while hot.
Notes
- Fresh Ginger Tip: To make chopping ginger easier, peel it with the edge of a spoon before finely mincing.
- Cauliflower Prep: If using frozen cauliflower rice, thaw completely and drain excess moisture for best results.
- Soy Sauce Alternatives: For a lower-sodium version, consider using tamari or coconut aminos.
- Nuts: Adding cashews or peanuts gives a pleasant crunch and healthy fats but can be omitted for a nut-free option.
- Make Ahead: This dish reheats well and can be stored in an airtight container in the fridge for up to 3 days, perfect for meal prep.
Chef’s Secrets for Flavorful Fried Rice
The key to an outstanding cauliflower fried rice lies in layering flavors thoughtfully.
Start by properly grating the cauliflower to achieve a rice-like texture; a food processor saves time and ensures uniformity, but a box grater works well too.
When cooking, avoid overcrowding the pan — giving ingredients space helps them sauté rather than steam, which enhances texture.
Cooking the eggs separately ensures they stay tender and fluffy instead of turning rubbery. Incorporate fresh aromatics like garlic, ginger, and scallions early to build a fragrant base.
Adjust the soy sauce gradually to balance saltiness without overpowering the dish.
For a subtle smoky depth, you can finish with a quick splash of toasted sesame oil just before serving.
If you like a bit of crunch, lightly toasted cashews or peanuts add a delightful texture contrast.
These simple tips elevate the dish beyond a quick stir-fry into a satisfying and complex meal.
Serving Suggestions to Impress Guests
Cauliflower fried rice works beautifully as a standalone meal for a light lunch or dinner, but it also pairs wonderfully with a variety of dishes.
Serve alongside grilled or roasted proteins such as chicken, shrimp, or tofu for a balanced plate.
For a vegetarian twist, consider complementing it with steamed dumplings or crispy spring rolls.
A drizzle of chili garlic sauce or a squeeze of fresh lime juice can add a refreshing zing.
To turn it into a crowd-pleaser, garnish with extra chopped scallions, cilantro, or a sprinkle of sesame seeds.
Its versatility means you can adjust the spice level and accompaniments to suit any palate or occasion, from casual family dinners to more formal gatherings.
Storage Tips to Maintain Freshness
Proper storage is essential to keep your cauliflower fried rice tasting fresh and delicious.
Allow the dish to cool completely before transferring it into airtight containers to prevent condensation, which can make it soggy.
Stored in the refrigerator, it will stay fresh for up to three days. When reheating, use a skillet or wok over medium heat rather than a microwave to preserve the texture; adding a splash of water or soy sauce can help revive moisture without making it mushy.
This recipe also freezes well — portion it into freezer-safe containers and thaw overnight in the fridge before reheating.
Avoid storing with nuts if you plan to freeze, as they can become soft or lose their crunch.
Frequently Asked Questions About Cauliflower Fried Rice
1. Can I use frozen cauliflower rice instead of fresh?
Yes! Frozen cauliflower rice works well but make sure to thaw it completely and drain any excess water before cooking to avoid a watery dish.
2. Is this recipe suitable for a gluten-free diet?
Absolutely. Use gluten-free soy sauce or tamari to keep it gluten-free, and double-check that other ingredients like sesame oil are also gluten-free.
3. Can I make this dish vegan?
To make it vegan, simply omit the eggs and increase the vegetables or add plant-based protein like tofu or tempeh. You can also use a bit of chickpea flour “scramble” as an egg substitute.
4. How spicy is the recipe?
The recipe includes a small amount of crushed red pepper flakes, giving it a mild heat. You can adjust or omit these to suit your spice preference.
5. What are good alternatives to peanuts or cashews?
If you want a nut-free option, toasted pumpkin seeds or sunflower seeds add a similar crunch without allergy concerns. Alternatively, simply skip the nuts altogether.
This recipe is inspired by onceuponachef and has been carefully refined to enhance clarity, streamline preparation steps, and ensure accurate results. We’ve also included health benefits, nutritional highlights, and Must-Have Tools to help you get the best results every time you cook.