Cauliflower Fried Rice: A Healthy Twist on a Takeout Classic

Cauliflower Fried Rice

Craving fried rice but looking for something a little lighter?

This Cauliflower Fried Rice is here to satisfy your takeout dreams with half the calories and double the veggies!

Perfect for a quick weeknight dinner or meal prep, this recipe is as flavorful as it is wholesome.

The best part? It’s ready in under 30 minutes! Let’s dive in.

How to Make It

Note: This is an overview. See recipe card below this post for ingredient quantities and full instructions.

Prepare the Cauliflower Rice
Roughly chop a head of cauliflower and pulse it in a food processor until it resembles rice. Set aside.

Cook the Aromatics
Heat oil in a large skillet or wok over medium heat. Sauté garlic, ginger, and the white parts of the green onion until fragrant.

Add the Veggies
Toss in the diced carrots, peas, and any other veggies you love. Cook until they’re tender but still crisp.

Cook the Cauliflower Rice
Push the veggies to one side and add the cauliflower rice. Stir everything together, spreading it evenly in the pan for even cooking.

Add the Sauce and Eggs
Drizzle with soy sauce and sesame oil, and stir to combine. Scramble the eggs in a small bowl, cook them in the pan, then mix them into the rice.

Finish with Garnishes
Garnish with the green parts of the onion, sesame seeds, and a squeeze of lime juice for a fresh, zesty finish.

Pro Tips for Success

• Don’t overcrowd the pan: Cook in batches if needed to avoid steaming the cauliflower rice.
• Adjust seasoning: Start with a small amount of soy sauce and add more to taste.
• Add protein: Toss in cooked shrimp, chicken, or tofu for a more filling meal.

Storage Tips

• Fridge: Store leftovers in an airtight container for up to 3 days. Reheat gently in a skillet for best results.
• Freezer: Cauliflower fried rice can be frozen for up to 1 month. Reheat directly from frozen on low heat.
  

Cauliflower Fried Rice: A Healthy Twist on a Takeout Classic

Cooking Method: Sauteing, Stir-Frying Cuisine: Asian Flavors, Healthy & Diet-Friendly Options Courses: Main Courses, Quick & Easy Meals, Side Dishes

Difficulty: Beginner Prep Time 10 mins Cook Time 15 mins Total Time 25 mins

Servings: 4 Calories: 150

Best Season: Suitable throughout the year

Dietary:

Soy Free Vegetarian

Description

Light, flavorful, and packed with veggies, this cauliflower fried rice is a healthy takeout alternative you’ll want to make again and again.

Ingredients

Scale

1/2x 1x 2x 3x

• 1 medium head of cauliflower
• 2 tbsp olive oil or sesame oil (1)
• 2 cloves garlic, minced
• 1 tsp grated ginger
• 2 carrots, diced
• ¹⁄₂ cup peas (fresh or frozen)
• 2 green onions, sliced (white and green parts seperated)
• 2 large eggs, lightly beaten
• 3 tbsp soy sauce
• 1 tsp sesame oil
• Optional : sesame seeds and lime wedges (for garnish)

Nutrition Facts

Servings 4

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Amount Per Serving

Calories 150kcal

% Daily Value *

Total Fat 10g16%

Total Carbohydrate 10g4%

Dietary Fiber 4g16%

Sugars 3g

Protein 6g12%

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* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Keywords: cauliflower rice, healthy fried rice, quick dinner, low carb recipe, keto fried rice