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 olive oil; 2 garlic cloves, minced; 1 cup mixed vegetables (carrots, peas, bell peppers); 2 eggs, beaten; 3 tablespoons soy sauce; Salt and pepper to taste; Green onions, sliced for garnish

Highlighted under: Nutritious Delights

This Simple Cauliflower Fried Rice is a healthy and delicious alternative to traditional fried rice, packed with flavor and nutrition.

Created by

Vanessa Doyle

Last updated on 2025-12-30T00:58:16.271Z

This Simple Cauliflower Fried Rice is not only low in carbs but also bursting with flavors. It's a perfect dish for a quick weeknight dinner or a meal prep option!

Why You Will Love This Recipe
Low-carb and healthy alternative to traditional fried rice
Quick and easy to make in just 25 minutes
Versatile – add your favorite proteins or vegetables

The Benefits of Cauliflower

Cauliflower has gained popularity as a healthy substitute in many dishes, and for good reason. It's low in calories and carbohydrates, making it an ideal choice for those looking to maintain a healthy lifestyle or reduce their carb intake. Rich in vitamins C, K, and B6, this versatile vegetable also provides essential nutrients that support your immune system and promote overall health.

Moreover, cauliflower is packed with antioxidants, which help protect the body from oxidative stress and inflammation. Incorporating cauliflower into your meals can contribute to heart health and may even play a role in cancer prevention. The high fiber content in cauliflower also aids in digestion, keeping you feeling full and satisfied.

Customizing Your Fried Rice

One of the best aspects of this Simple Cauliflower Fried Rice recipe is its versatility. You can easily tailor it to suit your taste preferences or dietary needs. Feel free to experiment by adding your favorite proteins such as chicken, shrimp, or tofu. These additions not only enhance the flavor but also boost the nutritional value of the dish.

You can also swap out the mixed vegetables for any seasonal produce you have on hand. Broccoli, snap peas, or even zucchini can be great substitutes. This flexibility allows you to create a dish that is not only delicious but also a reflection of your culinary creativity.

Tips for Perfect Cauliflower Fried Rice

To achieve the best texture in your cauliflower fried rice, it's essential to ensure the cauliflower is not overcooked. Cooking it just until tender will help maintain a pleasant bite and prevent it from becoming mushy. Additionally, using a large skillet or wok allows for better heat distribution and ensures even cooking.

If you prefer a more pronounced flavor, consider adding a splash of sesame oil or a sprinkle of crushed red pepper flakes for some heat. These small tweaks can elevate your fried rice to a whole new level, making it a standout dish at any meal.

Ingredients

Gather these fresh ingredients to make your cauliflower fried rice:

Ingredients

1 medium head of cauliflower, grated
2 tablespoons olive oil
2 garlic cloves, minced
1 cup mixed vegetables (carrots, peas, bell peppers)
2 eggs, beaten
3 tablespoons soy sauce
Salt and pepper to taste
Green onions, sliced for garnish

Ensure all ingredients are prepped and ready before you start cooking!

Instructions

Follow these steps for a perfectly cooked cauliflower fried rice:

Prepare the Cauliflower

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

Sauté the Vegetables

In a large skillet or wok, heat the olive oil over medium heat. Add the minced garlic and sauté for 1 minute until fragrant.

Add Mixed Vegetables

Add the mixed vegetables to the skillet and cook for 3-4 minutes until tender.

Cook the Eggs

Push the vegetables to one side of the skillet and pour the beaten eggs into the other side. Scramble until fully cooked.

Combine Ingredients

Add the grated cauliflower to the skillet, and pour in the soy sauce. Stir everything together and cook for an additional 5-7 minutes until the cauliflower is tender.

Season and Serve

Season with salt and pepper to taste. Garnish with sliced green onions before serving.

Enjoy your delicious and healthy cauliflower fried rice!

Pro Tips

For added protein, consider adding cooked chicken, shrimp, or tofu to the mix.

Serving Suggestions

This Simple Cauliflower Fried Rice can be enjoyed in various ways. Serve it as a side dish alongside grilled meats or seafood for a balanced meal. Alternatively, it can be the star of your dinner plate when paired with a light salad or steamed vegetables, making it a perfect option for a wholesome lunch or dinner.

For a unique twist, consider using this cauliflower fried rice as a filling in lettuce wraps. This not only adds a fresh crunch but also makes for a fun and interactive dining experience.

Storage and Reheating

If you have leftovers, store them in an airtight container in the refrigerator for up to three days. The flavors will continue to meld, making the dish even tastier when reheated. To reheat, simply warm it in a skillet over medium heat until heated through, adding a splash of water or broth if it seems dry.

This recipe is also freezer-friendly. Portion it out into individual servings and freeze for up to a month. When you're ready to enjoy, thaw it overnight in the fridge and reheat as mentioned above for a quick and healthy meal.

Questions About Recipes

→ Can I use frozen cauliflower rice?

Yes, frozen cauliflower rice works perfectly and saves prep time!

→ Is this recipe vegan?

Yes, simply omit the eggs or replace them with a vegan alternative.

→ How can I store leftovers?

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

→ Can I add more vegetables?

Absolutely! Feel free to add any of your favorite vegetables.