You know that feeling when you’re craving takeout, but you also want to eat something that won’t leave you in a food coma? That’s exactly why I started making this cauliflower fried “rice.” A few years back, I found myself ordering way too much takeout, and let’s just say my jeans weren’t happy about it.
So, I went on a mission to create something just as satisfying but packed with nutrients—and this dish delivers. It’s got all the flavors of classic fried rice but with a lighter, fresher twist. Plus, it comes together in less time than it takes for delivery to show up at your door.
Tips for the Best Cauliflower Fried Rice
✅ Avoid Soggy Rice – Don’t overcook the cauliflower. It should be slightly firm, like traditional rice.
✅ Use High Heat – A hot pan gives you that classic fried rice texture.
✅ Customize It – Swap the veggies or protein based on what you have in the fridge.
Variations & Substitutions
- Keto-Friendly: Skip the carrots and peas and use more low-carb veggies like zucchini or spinach.
- Vegan: Leave out the eggs and add extra tofu or a splash of coconut aminos for umami flavor.
- Soy-Free: Use coconut aminos instead of soy sauce.
Better-Than-Takeout Cauliflower Fried “Rice”
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Total Time: 20 minutes
- Yield: 4 servings 1x
- Category: Dinner
- Method: Stir-fry
- Cuisine: Asian-Inspired
Description
A healthier, veggie-packed take on classic fried rice that’s just as satisfying—without the heavy feeling after.
Ingredients
For the Fried “Rice”:
- 1 medium head of cauliflower, riced (about 4 cups)
- 2 tablespoons avocado oil (or any neutral oil)
- 2 large eggs, beaten
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 teaspoon fresh ginger, minced
- 1 cup carrots, diced
- 1 cup frozen peas
- ½ cup scallions, sliced (white and green parts separated)
- 3 tablespoons low-sodium soy sauce (or tamari for gluten-free)
- 1 teaspoon sesame oil
- ½ teaspoon red pepper flakes (optional, for a little heat)
Optional Add-Ins:
- 1 cup cooked shrimp, chicken, or tofu for extra protein
- ½ cup diced bell peppers or mushrooms for more veggies
- 1 tablespoon sriracha for a spicy kick
Instructions
If using a whole head, chop it into florets and pulse in a food processor until it resembles rice. Don’t overdo it—you don’t want cauliflower mush! If you’re short on time, grab pre-riced cauliflower from the store.
Heat ½ tablespoon of avocado oil in a large skillet or wok over medium heat. Pour in the beaten eggs and scramble until just set. Remove from the pan and set aside.
In the same pan, add the remaining oil. Toss in the onion, garlic, and ginger, cooking for about 2 minutes until fragrant.
Add the carrots and cook for another 3 minutes. Stir in the peas and white parts of the scallions, cooking until the veggies are tender but still slightly crisp.
Push the veggies to one side of the pan and add the cauliflower. Stir everything together and let it cook for 3–4 minutes, stirring occasionally. The key here is to let the cauliflower soften without turning soggy.
Pour in the soy sauce, sesame oil, and red pepper flakes. Add back the scrambled eggs and any protein you’re using. Stir everything together for another 2 minutes. Remove from heat and sprinkle with the green scallion tops.
Notes
For the best texture, use fresh cauliflower and avoid overcooking. Customize with your favorite protein and veggies.
Nutrition
- Serving Size: 1 cup
- Calories: 180
- Sugar: 4g
- Sodium: 520mg
- Fat: 10g
- Saturated Fat: 2g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 15g
- Fiber: 5g
- Protein: 8g
- Cholesterol: 110mg
