This Cauliflower Fried Rice is a fast and healthy side dish. It is completely gluten-free. You can make this recipe in under twenty minutes.
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Easy Cauliflower Fried Rice
Takeout flavors do not have to come with a long list of ingredients or a heavy meal. This Cauliflower Fried Rice delivers all the savory flavor of classic fried rice with a lighter twist, and it comes together in just 30 minutes. It is packed with colorful vegetables, fluffy scrambled eggs, garlic, fresh ginger, and just enough sesame oil to give it that familiar restaurant-inspired flavor.
One of my favorite things about this recipe is how versatile it is. Serve it as a simple side dish alongside grilled chicken or salmon, or turn it into a complete meal by adding shrimp, diced chicken, or tofu. It is an excellent way to enjoy extra vegetables without giving up the satisfying flavors everyone loves.
The secret to great cauliflower fried rice is treating it like traditional fried rice. High heat and constant stirring help the cauliflower stay light and fluffy instead of soft and watery. A few simple techniques make all the difference, giving you a skillet full of vegetables with plenty of texture and flavor.
Why You Will Love This Recipe
- Ready from start to finish in about 30 minutes.
- Naturally low in carbohydrates and gluten-free.
- A great way to add more vegetables to dinner.
- Easy to customize with your favorite protein.
- Perfect for meal prep and quick lunches.
- Uses frozen cauliflower rice, making prep fast and convenient.
Ingredients and Estimated Cost:
- Olive oil creates the foundation for cooking the eggs and vegetables. Dividing the oil between the two cooking steps keeps everything from sticking while helping the vegetables develop a little color. Avocado oil is another excellent choice if you prefer an oil with a higher smoke point.
- Eggs add protein and make the finished dish feel much more like classic fried rice. Cooking them first keeps the eggs soft and fluffy instead of disappearing into the vegetables.
- Red onion adds sweetness and a little crunch as it cooks. Either yellow or white onion works well if that is what you have on hand.
- Garlic gives the fried rice its savory flavor. Fresh garlic is always my first choice, though garlic paste can save time on busy evenings.
- Fresh ginger adds brightness that balances the richer flavors from the soy sauce and sesame oil. Fresh ginger delivers the best flavor, though frozen ginger cubes are a convenient substitute.
- Sesame oil brings the signature flavor people expect from fried rice. Since sesame oil has a strong flavor, just a few dashes are enough.
- Gluten-free soy sauce seasons the vegetables while adding rich umami flavor. Tamari works beautifully, or use coconut aminos for a slightly sweeter flavor.
- Frozen riced cauliflower keeps this recipe quick and easy. There is no need to thaw it before cooking. Cooking it directly from frozen helps keep the texture light.
- Frozen peas add color and natural sweetness. Fresh peas may be substituted when they are in season.
- Carrots bring texture and a touch of sweetness that balances the savory ingredients. Finely chopping them helps everything cook quickly and evenly.
- Kosher salt and coarse black pepper round out the flavors. Taste the finished dish before adding extra salt since soy sauce already contributes quite a bit.
- Lime wedges are optional, though a squeeze of fresh lime brightens the entire dish.
- Jalapeño slices add a little heat for anyone who enjoys spicy fried rice.
- Fresh cilantro finishes everything with fresh flavor and color. Green onions make another excellent garnish.
NOTE: The recipe prices are calculated by using grocery store websites. The actual cost of the recipe will vary depending on what ingredients you already have. I updated the prices for this recipe in July 2026.
How To Make Cauliflower Fried Rice
Scramble the eggs first, then cook the aromatics until fragrant. Stir-fry the vegetables over high heat, add the cauliflower rice, then fold the eggs back into the pan for a quick, flavorful side dish, ready in about 30 minutes.
- Heat one tablespoon of olive oil in a large nonstick skillet over medium-high heat. Add the whisked eggs and cook until softly scrambled. Transfer the eggs to a plate.
- Add the remaining olive oil to the skillet. Stir in the onion, garlic, ginger, sesame oil, salt, and pepper. Cook until the onion softens and begins to brown around the edges.
- Pour in the soy sauce, stirring to lift any flavorful browned bits from the bottom of the skillet.
- Add the carrots, peas, and frozen cauliflower rice. Increase the heat to high and stir constantly for 4 to 5 minutes. Continuous stirring allows excess moisture to evaporate, giving the cauliflower a texture much closer to traditional fried rice.
- Return the scrambled eggs to the skillet along with the chopped cilantro. Stir until everything is evenly combined. Taste and adjust the seasoning if needed.
- Serve immediately with fresh lime wedges and sliced jalapeños if desired.
Recipe Variations
- Add diced cooked chicken for extra protein.
- Stir in cooked shrimp during the last minute of cooking.
- Mix in mushrooms, bell peppers, broccoli, or snap peas for more vegetables.
- Add a drizzle of sriracha or chili garlic sauce for extra heat.
- You can make this recipe Paleo by using coconut aminos instead of soy sauce, and zucchini instead of peas.
Top Recipe Tips
Cook the eggs separately before adding them back at the end. This keeps them fluffy and gives the finished dish a classic fried-rice appearance.
Cook over high heat once the cauliflower is added. High heat helps moisture evaporate quickly and prevents the cauliflower from steaming.
Do not overcrowd the skillet. If doubling the recipe, cook it in batches for the best texture.
Love it? Save the recipe for later!
If you make this Easy Cauliflower Fried Rice, we would love to hear how it turned out! Leave a comment and a star rating below, then share your favorite additions or serving ideas. Save this recipe for busy weeknights when you need a quick, flavorful meal that comes together in one skillet.
Cauliflower Fried Rice
Recipe Cost 5.24 Serving Cost 1.31
Recipe Cost $ 5.24 Serving Cost $ 1.31Ingredients
- 2 tbsp olive oil divided *
- 2 eggs whisked
- ¾ cup finely chopped red onion
- 2 cloves garlic finely chopped
- 1 tsp ginger finely chopped
- 2-3 dashes of sesame oil
- 1 tbsp gluten-free soy sauce
- 12 oz frozen riced cauliflower about 3 ½ cups
- ½ cup frozen peas
- ½ cup finely chopped carrots
- ¼ tsp kosher salt
- ¼ tsp coarse black pepper
Optional
- 1 Lime
- Jalapeno slices
Instructions
- Heat a nonstick skillet over medium-high heat. Drizzle in the olive oil. Next, add in the whisked eggs and fry until a soft scramble. When ready, place the scrambled eggs on a plate and set aside.2 tbsp olive oil, 2 eggs
- Next, in the same pan over medium-high heat, add another tbsp or so of olive oil. Then, add the onion, ginger, garlic, sesame oil, salt, and pepper. Fry until the onions have softened and the edges have browned. Then add the soy sauce to deglaze the pan. Mix and stir.¾ cup finely chopped red onion, 2 cloves garlic, 1 tsp ginger, 2-3 dashes of sesame oil, ¼ tsp kosher salt, ¼ tsp coarse black pepper, 1 tbsp gluten-free soy sauce
- When ready, add the peas, carrots, and cauliflower. Now that the pan is crowded. Stir-fry all of the vegetables on high heat. This will prevent a wet and steamed consistency. Cook for 4-5 minutes, frying and mixing back and forth with your handy spatula. Do not abandon your pan. Keep stir-frying.12 oz frozen riced cauliflower, ½ cup frozen peas, ½ cup finely chopped carrots
- Finally, add in the scrambled egg, and freshly chopped cilantro. Stir-fry to combine. Taste to just the seasonings, adding additional salt if needed.
- Squeeze lime all over the rice (optional). Serve with jalapeño slices (optional).1 Lime, Jalapeno slices
- Enjoy while it’s hot.
Notes
Storage
Freezing
Thawing
Reheating
Make Ahead
Serving Suggestions
Equipment
Nutrition
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Cauliflower Fried Rice Recipe FAQs
It is possible that the dish was left on the stove with the heat on for too long. Leaving the Cauliflower Fried Rice on the stove for too long can steam the rice, leaving it soft and soggy.
Yes! This is a healthier option than traditional fried rice and has healthy benefits. For the total nutritional value of this Cauliflower Fried Rice, see the information at the bottom of the recipe card.
Cauliflower rice, like this Cauliflower Fried Rice, is an excellent substitute for regular white rice and fried rice. Both offer a healthier substitution in your diet.
Comments & Reviews
Gina says
Fried rice is a favorite of mine and I always love a healthier option! This came out amazing! Can’t wait to make again.
holley says
What an easy and delicious dish! Sometimes I just eat this as a meal!
Sara Welch says
Enjoyed this with dinner last night and it was a savory success! Was the perfect balance of flavors and with less carbs; easily, a new favorite recipe!
Anjali says
Love this healthier version of fried rice – it made the most delicious side dish for dinner last night!! Served it with a Thai curry and it worked out great!
Carrie Robinson says
I am just loving this healthier alternative to traditional fried rice! Looks delicious. 🙂