Cauliflower Fried Rice – A Light, Flavorful Weeknight Favorite

Cauliflower fried rice is the kind of meal you make once and keep in your back pocket forever. It cooks fast, tastes like takeout, and leaves you feeling good. The texture is satisfying, the flavors are bold, and you can pack in plenty of veggies.

It’s a smart option for busy nights or when you want something cozy but light. Best of all, it’s flexible—use what you have and make it your own.

Cauliflower Fried Rice - A Light, Flavorful Weeknight Favorite

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Prep Time 15 minutes mins

Cook Time 15 minutes mins

Total Time 30 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

• 1 medium head cauliflower, riced (about 4 cups), or 1 bag pre-riced cauliflower
• 2 tablespoons avocado oil or neutral cooking oil
• 1 small onion, finely diced
• 2 cloves garlic, minced
• 1 teaspoon fresh ginger, grated (optional but recommended)
• 1 cup frozen peas and carrots (no need to thaw)
• 2 eggs, lightly beaten (skip or use tofu scramble for vegan)
• 3 tablespoons low-sodium soy sauce, tamari, or coconut aminos, plus more to taste
• 1 teaspoon sesame oil
• 3 green onions, sliced (white and green parts divided)
• 1 cup cooked protein (optional): shrimp, diced chicken, tofu, or edamame
• Red pepper flakes or a drizzle of sriracha, to taste
• Salt and black pepper, to taste
• Lime wedges, for serving (optional)

Method

 

1. Rice the cauliflower: If using a whole head, remove leaves and core. Cut into florets and pulse in a food processor until it resembles rice. Don’t overprocess or it will turn mushy.
2. Preheat your pan: Heat a large skillet or wok over medium-high heat. Add 1 tablespoon oil.
3. Sauté aromatics: Add onion and cook 2–3 minutes until softened. Stir in garlic and ginger; cook 30 seconds until fragrant.
4. Cook the veggies: Add peas and carrots. Stir-fry 2–3 minutes. If using proteins that need heating (like shrimp or chicken), add now and warm through.
5. Push to the side and scramble: Move everything to one side. Add remaining 1 tablespoon oil to the empty space. Pour in beaten eggs and scramble until just set, then mix into the veggies.
6. Add the cauliflower rice: Stir in riced cauliflower, breaking up clumps. Cook 4–6 minutes, stirring often, until tender but not soggy. You want a little bite.
7. Season: Add soy sauce or tamari, sesame oil, white parts of the green onions, and a pinch of red pepper flakes. Toss to coat and taste. Add more soy or a pinch of salt and pepper if needed.
8. Finish and serve: Remove from heat. Stir in green onion tops. Serve hot with lime wedges and extra sriracha if you like heat.

What Makes This Recipe So Good

• Quick and easy: From prep to plate in about 20 minutes, especially if you use pre-riced cauliflower.
• Takeout flavor, lighter feel: You get all the savory goodness of fried rice without the heaviness.
• Customizable: Toss in whatever vegetables or protein you like. It’s a great fridge-cleanout recipe.
• Meal-prep friendly: Reheats well and keeps its texture better than you might expect.
• Diet-friendly: Naturally low-carb and gluten-free if you use tamari or coconut aminos.

Ingredients

• 1 medium head cauliflower, riced (about 4 cups), or 1 bag pre-riced cauliflower
• 2 tablespoons avocado oil or neutral cooking oil
• 1 small onion, finely diced
• 2 cloves garlic, minced
• 1 teaspoon fresh ginger, grated (optional but recommended)
• 1 cup frozen peas and carrots (no need to thaw)
• 2 eggs, lightly beaten (skip or use tofu scramble for vegan)
• 3 tablespoons low-sodium soy sauce, tamari, or coconut aminos, plus more to taste
• 1 teaspoon sesame oil
• 3 green onions, sliced (white and green parts divided)
• 1 cup cooked protein (optional): shrimp, diced chicken, tofu, or edamame
• Red pepper flakes or a drizzle of sriracha, to taste
• Salt and black pepper, to taste
• Lime wedges, for serving (optional)

How to Make It

1. Rice the cauliflower: If using a whole head, remove leaves and core.

   Cut into florets and pulse in a food processor until it resembles rice. Don’t overprocess or it will turn mushy.

2. Preheat your pan: Heat a large skillet or wok over medium-high heat. Add 1 tablespoon oil.
3. Sauté aromatics: Add onion and cook 2–3 minutes until softened.

   Stir in garlic and ginger; cook 30 seconds until fragrant.

4. Cook the veggies: Add peas and carrots. Stir-fry 2–3 minutes. If using proteins that need heating (like shrimp or chicken), add now and warm through.
5. Push to the side and scramble: Move everything to one side.

   Add remaining 1 tablespoon oil to the empty space. Pour in beaten eggs and scramble until just set, then mix into the veggies.

6. Add the cauliflower rice: Stir in riced cauliflower, breaking up clumps. Cook 4–6 minutes, stirring often, until tender but not soggy.

   You want a little bite.

7. Season: Add soy sauce or tamari, sesame oil, white parts of the green onions, and a pinch of red pepper flakes. Toss to coat and taste. Add more soy or a pinch of salt and pepper if needed.
8. Finish and serve: Remove from heat.

   Stir in green onion tops. Serve hot with lime wedges and extra sriracha if you like heat.

Storage Instructions

• Refrigerate: Cool completely, then store in an airtight container for up to 4 days.
• Freeze: Yes, for up to 2 months. Texture softens slightly but reheats well for quick meals.
• Reheat: Warm in a skillet over medium heat with a splash of water or oil, or microwave in 60-second bursts, stirring in between.

Benefits of This Recipe

• Nutritious and satisfying: Packed with fiber, vitamins, and protein (if you add it), without feeling heavy.
• Budget-friendly: Uses simple ingredients and stretches leftover proteins and vegetables.
• Low-carb and gluten-free options: Great for a variety of diets without sacrificing taste.
• Fast cleanup: One pan, minimal mess, big flavor.

Common Mistakes to Avoid

• Overprocessing the cauliflower: If it’s too fine, it will steam and turn mushy.

  Aim for rice-sized pieces.

• Crowding the pan: Too much at once traps moisture. Use a large skillet or cook in batches.
• Skipping high heat: You need a hot pan to get that slight “fried” texture and avoid sogginess.
• Adding sauces too early: Season after the cauliflower softens to avoid excess moisture.
• Underseasoning: Cauliflower is mild. Taste and adjust soy, salt, and acid (a squeeze of lime helps).

Alternatives

• Sauce swaps: Use tamari for gluten-free, coconut aminos for soy-free, or add a splash of fish sauce for depth.
• Vegetable variations: Try bell peppers, corn, mushrooms, zucchini, or cabbage.

  Chop small for quick cooking.

• Protein options: Shrimp, leftover rotisserie chicken, ground turkey, crispy tofu, edamame, or tempeh.
• Flavor boosts: Add a spoonful of chili crisp, a dash of rice vinegar, or toasted sesame seeds.
• Egg-free: Skip the eggs or use a tofu scramble. A splash of extra sesame oil adds richness.
• No food processor: Use pre-riced cauliflower or grate the florets on the large holes of a box grater.

FAQ

Can I use frozen riced cauliflower?

Yes. Don’t thaw it fully; add it to a hot pan straight from the freezer and cook off the moisture.

You may need an extra minute or two to keep the texture firm.

How do I keep it from getting soggy?

Use a wide, hot pan; don’t overcrowd; and cook the cauliflower just until tender. Add sauces at the end and avoid overprocessing the cauliflower.

What’s the best oil for frying?

Use a high-heat oil like avocado, grapeseed, or canola. Add a small drizzle of sesame oil at the end for flavor, not for cooking.

Can I make it vegan?

Absolutely.

Skip the eggs or use a tofu scramble, and choose coconut aminos or tamari. Add edamame or crispy tofu for protein.

Is this good for meal prep?

Yes. It keeps well for 3–4 days and reheats nicely.

Store the lime and any fresh toppings separately to keep flavors bright.

Do I need a wok?

No. A large nonstick or stainless skillet works great. The key is high heat and enough surface area.

Wrapping Up

Cauliflower fried rice is fast, flexible, and full of flavor.

It’s the kind of weeknight recipe that adapts to your cravings and whatever’s in the fridge. Keep a bag of riced cauliflower on hand, and you’re never far from a quick, wholesome meal. With a hot pan and a few smart seasonings, you’ll get that takeout vibe in minutes—no delivery fee required.