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My easy cauliflower fried rice skips the carbs but keeps all the flavor of traditional fried rice. It’s ready in just ten minutes, easy to customize, and makes the best low carb side dish.
Cauliflower has been a total lifesaver on a keto diet, especially in the form of this homemade cauliflower rice. It gives you all the flavor of classic fried rice without the carb overload, and honestly, I never feel like I’m missing out.
The method is the same: sauté the veggies, add the egg, and mix it all with the seasoned cauliflower rice. It’s super simple to make and just as tasty- maybe even better! You don’t need to follow a low-carb diet to enjoy it. It’s one of my favorite ways to pack in tons of veggies in a dish to feed my family.
Table of Contents
Why I love this recipe
- A creative take on cauliflower. Like cauliflower steak, this is no simple steamed side dish. It’s cauliflower at its finest!
- Makes great leftovers. Just like classic fried rice, the leftovers reheat beautifully.
- Low-carb and light. Only 8g net carbs and under 200 calories per serve.
- Easy to customize. You can add whatever vegetables, seasonings, or protein you desire.
★★★★★ REVIEW
“I leave out peas and carrots, as they are high carb. Overall, this is a delicious recipe. It’s one of my family’s favorite side dishes.” – Kim
Key Ingredients
- Cauliflower. Grate the florets into a rice-like texture, process them in a food processor, or get pre-riced cauliflower from the store (Trader Joe’s and Birds Eye all do cauliflower rice). If you’re using frozen cauliflower rice, let it thaw overnight or microwave it for 30 seconds, then remove the excess moisture with paper towels before cooking.
- Olive oil. You can substitute it with any other neutral-flavored oil.
- Vegetables. My favorites are onions, carrots, red bell peppers, and frozen peas.
- Fresh ginger and garlic. Essentials for any good fried rice recipe. I highly recommend buying them fresh.
- Soy sauce and sesame oil. Essential flavor boosters for any fried rice. Tamari works well, too, if you have a soy intolerance.
- Eggs. Preferably room temperature.
How to make cauliflower fried rice
This is an overview with step-by-step photos. Full ingredients & instructions are in the recipe card below.
Step 1– Add the chopped cauliflower florets to a food processor and pulse until they reach a rice-like consistency.
Step 2- Heat oil in a wok. Sauté garlic and ginger for 1–2 minutes. Add carrots, peppers, peas, and onions and cook until softened.
Step 3- Remove the veggies, add sesame oil, then add the eggs and gently scramble them.
Step 4- Push the eggs to one side and combine with cauliflower rice and seasonings. Cook for 2-3 minutes, until warm.
Step 5- Add the vegetables back into the skillet, mix, and serve.
Arman’s recipe tips
- Use a large skillet so that the rice has equal access to the heat and a subtle fried exterior.
- Don’t overcook cauliflower rice to avoid soggy rice. The longer it cooks, the more water is released.
- Chop the veggies evenly. So they cook at the same time.
Storage instructions
To store: Leftovers can be stored in the refrigerator in airtight containers for up to 3 days.
To freeze: Place the cooked cauliflower fried rice in a container to freeze for 2-3 months. Let it thaw overnight in the fridge, or add more reheating time.
To reheat: Leftover fried rice should be reheated in the microwave or in a large nonstick skillet over medium-high heat until warm.
More creative cauliflower recipes
If you tried this Cauliflower Fried Rice recipe or any other recipe on The Big Man’s World, please rate the recipe and let me know how it went in the comments below. It really helps others thinking of making the recipe.
Cauliflower Fried Rice
Video
Ingredients
- 1 large cauliflower * See notes
- 1 tablespoon oil
- 2 cloves garlic chopped finely
- 1 large onion chopped finely
- 1 teaspoon ginger spring onions
- 1/4 cup carrots chopped finely
- 1/2 large bell pepper chopped
- 1 cup frozen peas
- 1 tablespoon sesame oil
- 2 large eggs whisked
- 1/4 cup soy sauce
Instructions
- In a high-speed blender or food processor, add the chopped cauliflower and pulse until a rice-like consistency. Set aside. Alternatively, use pre-riced cauliflower.
- In a large wok or skillet, add the oil and place over medium heat. Once hot, add the onions, ginger, and garlic and fry for 1-2 minutes. Add the carrots, peppers, and frozen peas. Cook for 3-4 minutes, until softened.
- Remove the vegetables from the skillet. Add the sesame oil, then the eggs, and gently scramble them.
- Mix them through the cauliflower rice, add soy sauce, and stir fry for 1-2 minutes, until the cauliflower is hot.
- Add the remaining vegetables and serve.
Notes
- Add protein. To make a heartier dish, I like to add chopped chicken breast, sauteed shrimp, or beef.
- Make vegan fried rice. Skip the egg and add crispy baked tofu.
- Garnish. While optional, I like to add toasted sesame seeds and chopped green onions for extra flavor and a pop of color.
- Make kimchi fried rice. Add ½ cup of drained and chopped kimchi to the skillet right before serving.
Nutrition
Originally updated June 2022, updated and republished May 2025
So low calorie recipe for “risotto”. I could also put some chicken inside and have chicken risotto.
I found this type of “rice” recipe long time ago. I never made it. Now I see it is not difficult to make!
I leave out peas and carrots for they are high carb overall this is a delicious recipe!!!!
Excellent.
This looks delicious..I will leave peas and carrots out, as I am pre diabetic..I do stir fried cauliflower, with mushrooms, peppers,spring onion,chopped up courgette (Zucchini) Egg scrambled The rest of the ingredients are the same as on this website..A little tip if anybody is interested..I chop up a small amount of pine nuts, and add it to the cauliflower rice, as I find it gives a little bite like normal rice.
Love all the ways to make cauli rice. Tastes yummy
How much is 1 serving? Like 1 cup?
Heaping 1 1/4 cups 🙂
Curious to know why you don’t add the standard fried/scrambled eggs to your ‘fried rice’? It’s always there in authentic fried rice-all cooked in the same pan. (I’ll bet you’ve got a real knowledgeable reason, too!) You ARE a cutie, and I’m just 75 and love to share your recipes with my son-50 yo- and treating TYPE II Diabetes solely with ‘Mom’s keto diet!’ Thanks so much for your help; I’ve lost 40# and my cardiologist wants my (your) recipes, too!
Shared your keto zucchini lasagna at a dinner party and everyone loved it. Tasted just like my lasagna with REAL noodles! So grateful! Thanks again, “Grannie”
Hi Colleen- You are welcome to add it if you wish 🙂 I found that it scambled too much in the cauliflower so I didn’t like the texture much, but it is totally personal preference 🙂
Hey awesome recipe, question how much is a serving?
Cauliflower fried rice is one of my FAVORITE dishes–it’s one I need to create more often. I’ve been wanting to make a recipe like this for forever, so thank you for posting it 🙂
Great recipe. Coconut Secrets Coconut Aminos is a better choice than Liquid Aminos, which contains soy and MSG. (Vegetable Protein = MSG)
Absolutely- I go through so much of both!
This looks absolutely scrumptious and I’m going to try it! My question is, could you possibly be any CUTER???? This coming from a 73 yr old great-grandma, so don’t panic. I’m not a stalker! Keep up the great work! I’m on Keto, but love that you cover everyone! And thanks…..for the recipes and for the “eye candy”!!!!
Haha why thank you, Dona 🙂