Simple Cauliflower Fried Rice Recipe

Name: Simple Cauliflower Fried Rice Recipe
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 4 servings
Ingredients: 1 medium head of cauliflower, grated; 2 tablespoons oil (olive or sesame); 1 cup mixed vegetables (carrots, peas, bell pepper); 2 green onions, chopped; 2 cloves garlic, minced; 2 tablespoons soy sauce (or tamari for gluten-free); Salt and pepper to taste; Optional: 2 eggs, beaten

Highlighted under: Healthy & Light

This Simple Cauliflower Fried Rice Recipe offers a healthy twist on traditional fried rice, packed with flavor and nutrients.

Created by

Natalie Briggs

Last updated on 2025-12-30T00:52:15.768Z

This Simple Cauliflower Fried Rice is a quick, nutritious meal that everyone will love. With the goodness of cauliflower, this recipe is a perfect low-carb alternative to traditional fried rice.

        Why You'll Love This Recipe
        Low-carb and gluten-free option that doesn't compromise on flavor
Packed with colorful vegetables for a nutritious boost
Quick and easy to prepare, perfect for busy weeknights

      

A Healthy Alternative

Cauliflower fried rice is an excellent alternative to traditional fried rice, especially for those looking to reduce their carbohydrate intake. By substituting cauliflower for rice, you are not only cutting down on calories but also increasing your intake of vitamins and minerals. Cauliflower is rich in antioxidants and has anti-inflammatory properties, making it a nutritious choice for any meal.

This recipe allows you to enjoy the comforting flavors of fried rice without the guilt. The use of fresh vegetables adds a burst of color and nutrients, ensuring that each bite is both satisfying and healthy. Whether you're following a specific diet or simply looking to eat better, this dish can fit seamlessly into your meal plan.

Versatile and Customizable

One of the best aspects of cauliflower fried rice is its versatility. You can easily customize the ingredients based on what you have on hand or your personal preferences. Feel free to add in your favorite proteins, such as chicken, shrimp, or tofu, to make it heartier. You can also experiment with different vegetables like zucchini, mushrooms, or snap peas for a unique twist.

Additionally, this recipe is a great way to use up leftover vegetables in your refrigerator. Not only does it help reduce food waste, but it also allows you to create a delicious meal packed with flavors. The beauty of this dish lies in its adaptability, making it suitable for a variety of tastes and dietary needs.

Perfect for Meal Prep

If you're someone who enjoys meal prepping, cauliflower fried rice is a fantastic option. It stores well in the refrigerator and can be easily reheated for a quick lunch or dinner throughout the week. Making a large batch on the weekend means you’ll have healthy meals ready to go, saving you time and effort during busy weekdays.

To store, simply cool the fried rice completely before transferring it to an airtight container. It will stay fresh for up to 5 days in the fridge. When you're ready to eat, just reheat it on the stove or in the microwave, and you'll have a delicious and nutritious meal in minutes.

Ingredients

Ingredients for Cauliflower Fried Rice

1 medium head of cauliflower, grated
2 tablespoons oil (olive or sesame)
1 cup mixed vegetables (carrots, peas, bell pepper)
2 green onions, chopped
2 cloves garlic, minced
2 tablespoons soy sauce (or tamari for gluten-free)
Salt and pepper to taste
Optional: 2 eggs, beaten

Make sure to have all your ingredients prepped before you start cooking!

Instructions

Prepare the Cauliflower

Grate the cauliflower using a box grater or food processor until it resembles rice.

Cook the Vegetables

In a large skillet or wok, heat the oil over medium heat. Add the garlic and mixed vegetables, sautéing for about 2-3 minutes until tender.

Add the Cauliflower Rice

Stir in the grated cauliflower and cook for another 5-7 minutes, stirring frequently until the cauliflower is tender.

Season and Serve

Pour in the soy sauce and add green onions, mixing well. If using, push the cauliflower rice to one side of the pan and scramble the eggs on the other side. Once cooked, mix everything together and serve hot.

Enjoy your healthy cauliflower fried rice as a main dish or a side!

Nutritional Benefits of Cauliflower

Cauliflower is a powerhouse of nutrients, low in calories yet high in fiber, making it an excellent choice for those looking to maintain a healthy weight. It provides essential vitamins such as Vitamin C, Vitamin K, and several B vitamins, which play a crucial role in energy metabolism and immune function.

Moreover, cauliflower is rich in phytonutrients and antioxidants, which help combat oxidative stress and reduce the risk of chronic diseases. Incorporating cauliflower into your diet not only supports overall health but also adds variety and flavor to your meals.

Tips for the Best Cauliflower Fried Rice

To achieve the perfect texture for your cauliflower fried rice, be sure to finely grate the cauliflower so it resembles rice grains. If the pieces are too large, they won't cook evenly and may result in a mushy texture. Additionally, avoid overcrowding the pan when cooking, as this can lead to steaming rather than frying.

For added flavor, consider using a combination of oils, such as sesame oil for a nutty taste and olive oil for its health benefits. Lastly, don't forget to taste and adjust the seasoning as necessary; a sprinkle of salt and pepper can elevate the flavors significantly.

Questions About Recipes

→ Can I make this recipe vegan?

Yes! Simply omit the eggs or replace them with your favorite plant-based protein.

→ How do I store leftovers?

Store in an airtight container in the refrigerator for up to 3 days.

→ Can I freeze cauliflower fried rice?

Yes, it freezes well. Just ensure it's in a freezer-safe container and consume within 1-2 months.

→ What can I serve with this dish?

This cauliflower fried rice pairs well with grilled chicken, shrimp, or can be enjoyed on its own.