Free Printable: Low Carb & Keto Food List
Get It Now- Why You’ll Love This Cauliflower Fried Rice Recipe
- Ingredients & Substitutions
- How To Make Cauliflower Fried Rice
- Tips For The Best Cauliflower Fried Rice
- Storage Instructions
- What To Serve With Fried Cauliflower Rice
- More Cauliflower Rice Recipes
- Tools For This Recipe
- Cauliflower Fried Rice Recipe card
- Recipe Reviews
Not sure about cauliflower rice? This cauliflower fried rice recipe is sure to convert you! I get it, it didn’t appeal to me right away either. But I have learned that when you season it and cook it properly, it can taste just as amazing as regular fried rice — even if it’s not exactly the same. It was so good that I even included it in my first cookbook!
Once you start incorporating cauliflower rice into your meals, you’ll see how versatile it can be as a low carb side. It takes on the flavor of just about anything. You can make cilantro lime cauliflower rice, or even turn it into cauliflower pizza crust, fresh cauliflower tabbouleh, or serve with keto chicken stir fry!
Why You’ll Love This Cauliflower Fried Rice Recipe
- Classic Asian flavors like traditional fried rice, but loaded with good-for-you veggies
- Fresh, simple ingredients
- Ready in just 20 minutes
- Very easy to make
- Naturally low carb, gluten free, and healthy
Ingredients & Substitutions
This section explains how to choose the best ingredients for cauliflower fried rice, what each one does in the recipe, and substitution options. For measurements, see the recipe card below.
- Unsalted Butter – I use this for sauteing for flavor since we’re not using high temperatures here, but you could also use ghee as a dairy-free or whole30 alternative.
- Garlic – I recommend using fresh garlic, but you could use 1 teaspoon of jarred minced garlic for convenience. A tablespoon of fresh ginger also makes a nice addition if you like.
- Onion – Use yellow or white onions for the base, and green onions (a.k.a. scallions, or you can use chives) for the garnish.
- Veggies – I used a red bell pepper for color and sweetness. You can also substitute or add peas and carrots.
- Eggs – A must for cauliflower fried rice!
- Sea Salt & Black Pepper
- Cauliflower – I make my own riced cauliflower fresh, but you can buy fresh cauliflower rice in the refrigerated section or frozen cauliflower rice in the frozen vegetable section of the grocery store.
- Coconut Aminos – This is one of my favorite soy sauce alternatives, but you can also use low sodium soy sauce or tamari.
- Toasted Sesame Oil – Adds flavor at the end. Don’t use this for sauteing, though.
VARIATION: Make it a meal!
Simply add a quick protein such as Instant Pot chicken, air fryer shrimp, or flank steak to make this fried cauliflower rice a complete meal.
Want your meal all in one pan? Make keto teriyaki chicken with cauliflower rice, or simple cauliflower chicken fried rice.
How To Make Cauliflower Fried Rice
This section shows how to make fried cauliflower rice, with step-by-step photos and details about the technique, to help you visualize it. For full instructions, including amounts and temperatures, see the recipe card below.
- Rice the cauliflower. Make cauliflower rice using a food processor or box grater. Learn how to make cauliflower rice here.
- Saute the veggies. Cook the garlic, onions, and red peppers in a large saute pan or large wok over medium heat, until the onions are translucent and just starting to brown.
- Cook the eggs. Whisk the eggs in a small bowl. Push the veggies to the side and pour the eggs on the other side of the pan. Scramble and cook.
- Stir fry. Push the veggies and eggs to side of the pan and add more butter to pan. When it melts, add the riced cauliflower. Stir everything together, and stir fry until the cauliflower is tender, but not mushy.
- Season. Stir the coconut aminos, sesame oil, and chopped green onions into the cauliflower fried rice. Garnish with more green onions if you like, or even sesame seeds.
Tips For The Best Cauliflower Fried Rice
Here are my best tips to help you achieve that perfect texture and flavor in your cauliflower rice stir fry:
- Don’t cover the pan. This causes the cauliflower to steam rather than fry, and will ruin the texture of your cauliflower fried rice.
- Don’t overcook it. This dish cooks really fast! Overcooking can make the cauliflower rice mushy and release excess moisture, affecting the overall texture and flavor.
- Add coconut aminos & sesame oil last. Adding the aminos last prevents it from absorbing too much into the cauliflower and making it too mushy. The sesame oil also has to be added after cooking, because it has a very low smoke point.
Storage Instructions
- Store: Keep leftovers in an airtight container in the fridge for up to 3-5 days.
- Meal prep: Rice the cauliflower ahead of time, place in airtight container, and freeze or refrigerate until ready to use.
- Reheat: Stir fry the cauliflower fried rice in a hot skillet for best results, but the microwave works in a pinch.
- Freeze: Portion it into airtight containers or zip lock bags, removing excess air, and store in the freezer for up to 3 months.
What To Serve With Fried Cauliflower Rice
I love serving this fried cauliflower rice with a variety of Asian-inspired main dishes. Here are some of my favorite recipes:
- Chicken – Pair with juicy honey garlic chicken breast or a savory almond chicken for a quick and easy meal. (You can also simply add diced chicken directly to the cauliflower fried rice.)
- Beef – Try sweet and savory low carb mongolian beef, a robust pepper steak stir fry, or a classic beef stir fry with your favorite veggies.
- Soups & Salads – A crisp smashed cucumber salad or Asian-inspired cabbage salad would taste refreshing, or make a quick egg drop soup when it’s cold outside.
More Cauliflower Rice Recipes
Everyone loves cauliflower rice recipes! You can find all of low carb cauliflower recipes here, or check out a few of these favorites:
Tools For This Recipe
- Food Processor – This appliance is a workhorse! It will take all of the heavy lifting and grate cauliflower rice in seconds! But, you could also use a box grater.
- Sauté Pan – Durable and even heating for one pan dinners like this one.
Cauliflower Fried Rice
Cauliflower fried rice has all the flavor of the classic, but it's low carb and gluten-free. Ready in 20 minutes, with simple ingredients!
Instructions
Tap on the times in the instructions below to start a kitchen timer while you cook.
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Rice the cauliflower: Remove the cauliflower leaves and stems. (Cut off as much of the stems as you can.) Push the cauliflower florets into a running food processor with a grating attachment, to make cauliflower rice. Alternatively, rice the cauliflower using a box grater.
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Saute the veggies: In a large saute pan over medium heat, heat a tablespoon of butter. Add the garlic, onions, and red peppers. Saute for about 8-10 minutes, until the onions are translucent and just starting to brown.
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Cook the eggs: Meanwhile, whisk the eggs with 1/2 tsp (2 g) sea salt and a pinch of black pepper. When the onion is done enough, push the veggies to one side of the skillet. (If the pan is dry, you can melt in more butter.) Add the whisked eggs to the other side and cook for a few minutes, until barely scrambled.
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Stir fry the cauliflower: Push everything to the side again and add the remaining tablespoon of butter to the pan. Once it melts, increase heat to medium-high, immediately add the cauliflower, and stir everything together to coat. Season with sea salt and black pepper. Stir fry for about 5 minutes, until the cauliflower is soft, but not mushy.
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Finishing flavors: Remove from heat. Stir in the coconut aminos, sesame oil, and chopped green onions.
Did You Like It?
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Nutrition facts are provided as a courtesy. Have questions about calculations or why you got a different result? Please see our nutrition policy.
© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. 🙂
61 Comments
Sherry Showalter
0Love it! Easy to make!
Sha
0This is on our on repeat brunch recipes! So easy and satisfying! This cauliflower fried rice is packed with flavors. We love this!
Abby
0Surprised at how easy this was to make! So delicious too.
Melissa
0This is the best! I love the healthy take on fried rice, and the best part is my family doesn’t even know the difference. Perfection!
Anna
0This was a nice change from the regular rice that I make for my husband. I have paired this with your juicy honey garlic chicken breast recipe 😉 It was yummy
Leia
0Loved the recipe. It is so healthy and the taste is amazing! Great tip on not covering the pan, I almost ruined the texture of my fried rice.
Jen
0Great recipe for how to make fried “rice” with cauliflower. True comfort food! I like to add extra veggies like frozen peas and a little fish sauce. I also break the eggs directly over the cauliflower, then stir, as a last step.
Kristen
0I have been searching for a cauliflower rice recipe that is flavorful and delicious and this one was it! I have tried so many other recipes and my ingredients went to waste, but this one was so good that we didn’t have leftovers. I will make it again, for sure!
Meg
0I am always looking for new ways to get my family to eat cauliflower and this recipe was a hit. I’m not even sure if they knew they were eating cauliflower, but everyone said they enjoyed it so I’m keeping that to myself 🙂 Thanks for the great recipe. It was delicious.
Eddie
0I usually hate rice subs, but this one is awesome! Even my son loved it and he, too, hates cauliflower. 😉 I’ll be making this again tomorrow! So quick and easy.
Nourhen
0Great recipe, I tried making fried cauliflower rice for the first time and the family loved it.
My adjustments: added mushrooms, soy sauce at the end with the amino, pepper flakes because we all like some spiciness.
Sigi
0Yum! I added other vegetables because I had them at home. Easy to swap. And all done in one frying pan! This was my first try to cook cauli fried rice. Thanks.
Ofelia
0Can we use frozen cauliflower rice for this recipe?
Wholesome Yum D
0Hi Ofelia, Yes, that should work for you.
Tabitha Allard
0I liked this recipe but I think next time I will add more of the coconut aminos. I did add some mushrooms to it and it was a hit.
Mello
0Excellent. I doubled the sauce and added mushrooms.
Karen
0I live alone. Can I freeze the extra servings? How?
Maya | Wholesome Yum
0Hi Karen, Yes, you can freeze in freezer bags or in an airtight container.
mary collins
0First time tonight cooking this!! I like it boyfriend liked it too. He’s doing keto with me…
Dolly
0A great way to enjoy your favorite flavors while keeping it light in the carbs! This looks soooo yummy!
Ray
0How can anyone read anything on this page, all I can see is advertising and more advertising. Not my favorite page anymore.
Wholesome Yum D
0Hi Ray, Thanks for your feedback. Ads keep the Wholesome Yum website running and allow me to develop recipes that readers like you can access absolutely free. However, you may be interested in Wholesome Yum Plus, which includes an ad-free version of the website, along with other perks.
Sara Welch
0What a great alternative to traditional fried rice! Turned out so light and fluffy but still packed with flavor; love it!
Tara
0Such a delicious use for cauliflower! Sounds amazing paired with the bell pepper and I love how easily it comes together.
Irina
0I was wondering about how to make the perfect cauliflower fried rice, and here we go! I am happy to find your recipe. Moreover, I have already made it. It is yummy and delicious!
Claudia Lamascolo
0what a great recipe I am on a keto diet and this is perfect!
DP
0This was not exactly like fried rice but it is very good. I put just a touch of jalapeño peppers in it. And I use soy sauce because I didn’t have coconut amino‘s. I use green bell peppers because I did not have red bell peppers. It tasted very good I will make it again.
Stephanie Watson
0If I use frozen cauliflower rice should I defrost it first?? Thanks in advanced for the help. I have been having trouble finding fresh, riced cauliflower 🙁
Wholesome Yum M
0Hi Stephanie, No need to defrost! It will heat though quickly in the pan. Just be sure to break it up any large masses before adding to the pan, that way your rice will cook through evenly.
Juanita
0We loved this recipe. I did not use the bell peppers because we made it with the Kung Pao Beef from the Wholesome Yum Easy Keto Cookbook. The presentation was great. Nice and light.
Judy
0Hi Maya,
I love cauliflower fried rice! Thanks for the tips.
I would love to hear about the restaurants you find! I live just north of the Los Angeles county line. By the Reagan Museum
Phyllis
0Wow!!! This is so delicious. Thank you so much. This is my first cauliflower rice experience and I really was surprised at how great it worked in this dish! Even my husband wanted to try it. He said it was delicious! Now I am excited to try so many more of your low carb dishes.
Ed McSherry
0I tried a couple of the recipes using the cauliflower rice, very easy and delicious. The tots I spiced up a bit with minced jalapenos, the mac and cheese I kept the onion and peppers., it reheats well to take to work. Thank you
Karen
0I love this recipe! It’s easy to make and tastes so much like fried rice! I don’t use the peppers but I do add a few frozen peas and carrots along with chicken I have browned before hand. Great meal!
Christine
0I tried this recipe tonight. It was super easy and quick to make and absolutely delicious served with chicken. Think this might be a new favorite. . So much lighter than rice. Thank you for a great recipe.
Jessica
0This is my new favorite dish, didn’t seem like a low carb compromise at all. I added some leftover pork roast, diced very small, and crisped it up a bit before adding the cauliflower rice (frozen) and everything came together perfectly. The sesame oil really added something.
Karen
0This recipe was the best! Easy to make and great texture. I browned chicken breast before doing the rest of the cooking and then mixed in while cooking the cauliflower. Yummy!!
Linda
0I added carrots, peas and shrimp. It was gone in minutes. Outstanding!
Dorothy
0I added a few peas, some carrots and bacon. Did not have coconut aminos so used soy sauce. I was not expecting it to be so good. It looks like fried, it smells like fried rice and it tastes like fried rice. I have reached my weight target in Keto, so I can add a small amount of extras.
Sherry
0This looks delicious! Thanks for sharing at Home Sweet Home!
Maya | Wholesome Yum
0You are welcome, Sherry!
Carol
0The Simply So Healthy recipe has egg in it, too. FYI But that’s OK. I know how to work the tofu. Thanks.
Maya | Wholesome Yum
0I hope you like it, Carol! Thanks for stopping by!
Dana @ Pretty LIttle Apron
0Still trying to get used to cauliflower! The smell is something that bothers me but I’ll give this a try and maybe I can get over my weirdness! Haha!
Maya | Wholesome Yum
0I am so hope you like it, Dana! Thanks for stopping by!
Maria
0I bought some frozen riced cauliflower recently, just because. LOL Can I use that in this recipe?
Maya | Wholesome Yum
0Hi Maria, You can, but would be safer to cook it first (stir fry is the best way to get rid of moisture, don’t steam). Otherwise, it might not cook through or might be watery.
Jim H L
0We enjoyed this again yesterday. This time we chopped up some ham to add to it.
It was great!!!
Maya | Wholesome Yum
0Thank you, Jim!
Sarah Jurecka
0For me, the most important element of cauliflower rice is that you cook all the water out of it. This takes a little less than ten minutes, I find. Once that’s done, it’s the perfect thing to absorb sauces, curries, and other liquids, almost like regular rice. I sautee it with a little onion powder and salt.
Jim H L
0We enjoyed this last night & it was DELICIOUS. My wife is Chinese & she was impressed with how close to rice that it was. We will make this a regular in our recipes.
Maya | Wholesome Yum
0Thank you, Jim!
Ann
0I love the Cauliflower Fried Rice. It’s very filling, and as a rice lover, satisfies that taste without those carbs! It would be good as a “dirty rice” type dish as well.
Maya | Wholesome Yum
0Thank you, Ann!
Carmen Martinez
0I make this for my daughter and she loves it.
Maya | Wholesome Yum
0Thank you, Carmen!
Natalie
0This fried rice with low-carb recipe seems really cool! I’m trying the keep my weight stable and also got bored of salad everyday. I’m looking forward to trying this one, and hopefully it might be the food I can eat everyday. Also, I can change the ingredients mixing with the rice flexible!
Maya | Wholesome Yum
0Thank you, Natalie!
Nicki F
0My husband who doesn’t even like cauliflower loved this recipe. I added some fresh ginger. Delicious.
Pauline Serrano
0I’m going to try this today! Love your recipes.
I’m diabetic and eat low carb/keto and will be in LA in June. I’d love to know what restaurants you found that have low carb menu items!
Maya | Wholesome Yum
0Thank you, Pauline! Excited to see what I find!