Healthy Cauliflower Egg Fried Rice

Here’s my go-to cauliflower egg fried rice recipe, with all the satisfaction of traditional fried rice but using cauliflower rice instead of regular rice. It’s packed with eggs, veggies, and the classic Chinese seasonings we all know and love.

This low-carb version has become my family’s favorite weeknight dinner option. I often make a double batch so we have enough for lunch the next day. Nothing better than having ready-made leftovers in the fridge, right?

What Kind of Cauliflower Should I Use?

You’ve got two main options when it comes to cauliflower for this fried rice: fresh or frozen pre-riced cauliflower. If you’re starting with a whole head, look for one that’s firm and white, without any brown spots or discoloration. Pre-riced frozen cauliflower is a great time-saver and works just as well – just make sure to thaw and drain it thoroughly to prevent your dish from becoming watery. If you’re ricing fresh cauliflower yourself, you can either use a food processor with the grater attachment or a regular box grater – both methods will give you those perfect rice-sized pieces you’re looking for.

Options for Substitutions

This recipe is pretty adaptable and you can make several swaps based on what you have in your kitchen:

• Cauliflower: While cauliflower is the star here for a low-carb option, you can use broccoli rice or even regular cooked and cooled rice if you’re not watching your carbs. Just make sure to rice the broccoli finely like cauliflower.
• Soy sauce: You can swap soy sauce with coconut aminos for a soy-free version, or tamari for gluten-free needs. Start with a bit less as these alternatives can vary in saltiness.
• Rice wine vinegar: Apple cider vinegar or white wine vinegar work well too – use the same amount.
• Frozen peas and carrots: Feel free to use any veggie mix you like – corn, green beans, or diced bell peppers are good options. Fresh vegetables work too, just cook them a bit longer.
• Sesame oil: This gives a nice Asian flavor, but if you don’t have it, you can skip it or use a bit of peanut oil for a nutty taste.
• Nuts: Since these are optional, you can use any nuts you have, or swap with sunflower seeds for a nut-free version. You can also skip them entirely.

Watch Out for These Mistakes While Cooking

The biggest challenge when making cauliflower fried rice is dealing with excess moisture – be sure to thoroughly pat dry your riced cauliflower with paper towels, or even better, let it air dry for 30 minutes before cooking to prevent a mushy final dish. Another common mistake is overcrowding the pan, which steams rather than fries the ingredients – work in batches if needed and use a large wok or skillet over high heat to achieve that perfect stir-fried texture. To avoid overcooked, rubbery eggs, cook them first until just set, remove from the pan, and add them back at the very end – this ensures they maintain their silky texture. For the best flavor development, don’t rush adding the ingredients – allow the aromatics (garlic, ginger, and white parts of green onions) to cook until fragrant, and let the cauliflower rice get slightly golden on the edges before adding your sauces.

What to Serve With Cauliflower Egg Fried Rice?

This low-carb take on fried rice works great as a main dish, but you can also serve it alongside your favorite Asian-inspired proteins. Try pairing it with some teriyaki chicken, honey garlic shrimp, or crispy tofu for a complete meal. A side of steamed broccoli or snap peas adds extra vegetables and a nice pop of green to your plate. For a fun family-style dinner, serve this cauliflower fried rice with some spring rolls or dumplings and extra soy sauce on the side.

Storage Instructions

Keep Fresh: This cauliflower fried rice makes great leftovers! Pop it in an airtight container and keep it in the fridge for up to 4 days. The flavors actually get better as they mingle together, making it perfect for meal prep.

Freeze: Want to save some for later? Let the fried rice cool completely, then pack it in freezer-safe containers or bags. It’ll stay good in the freezer for up to 3 months. Just remember that the texture might be slightly different after freezing.

Reheat: To warm up your leftovers, simply pop them in a pan over medium heat with a splash of oil, stirring occasionally until heated through. You can also microwave it, but the pan method helps maintain that nice texture. If it seems a bit dry, add a small splash of soy sauce while reheating.

Preparation Time	10-15 minutes
Cooking Time	15-20 minutes
Total Time	25-35 minutes
Level of Difficulty	Easy

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 400-450
• Protein: 20-25 g
• Fat: 20-25 g
• Carbohydrates: 40-45 g

Ingredients

• Cooking oil
• 2 large eggs, lightly whisked
• Pinch of salt
• 1 cup chopped green onions, separate white and green parts (about 5-6 onions)
• 3 cloves garlic, finely chopped
• 1 tablespoon freshly minced ginger (from a 1-inch piece)
• 1 whole 2-pound cauliflower head, or 2 pounds cauliflower rice, defrost if frozen
• 4-5 tablespoons soy sauce (use gluten-free if needed)
• 1/4 teaspoon red pepper flakes
• 1 teaspoon granulated sugar
• 1 cup mixed peas and carrots, frozen
• 1 teaspoon rice wine vinegar
• 1 teaspoon toasted sesame oil
• 1/4 cup chopped nuts, such as cashews or peanuts (optional)

Step 1: Prepare the Cauliflower

Grate the cauliflower using a food processor fitted with the grating disc.

If you don’t have a food processor, you can use the large holes of a box or hand-held grater.

Skip this step if you’re using “ready to cook” cauliflower rice.

Set the grated cauliflower aside.

Step 2: Cook the Eggs

Heat 2 teaspoons of vegetable oil in a large (10 or 12-inch) nonstick skillet over medium heat.

Add eggs and a pinch of salt, scrambling them until just cooked through.

Transfer the scrambled eggs to a small plate and set aside.

Wipe the skillet clean for the next use.

Step 3: Sauté the Aromatics

Add 3 tablespoons of vegetable oil to the cleaned pan and place it over medium heat.

Add the light parts of the scallions, garlic, and ginger, stirring often.

Cook the aromatics until they’re softened but not browned, which should take about 3 to 4 minutes.

Step 4: Cook the Cauliflower Rice

Introduce the grated cauliflower into the skillet along with 4 tablespoons of soy sauce, red pepper flakes, sugar, and ¼ teaspoon salt.

Cook while stirring frequently for about 3 minutes.

Then, add the peas and carrots, and continue to cook until the cauliflower is tender-crisp and the vegetables are warmed through, a few minutes more.

Step 5: Combine Ingredients and Adjust Seasoning

Stir in rice vinegar, sesame oil, the dark green scallion parts, nuts (if using), and the scrambled eggs back into the skillet.

Mix everything well, then taste and adjust the seasoning.

Add the remaining tablespoon of soy sauce if necessary.

Step 6: Serve

Serve the cauliflower fried rice hot as a delicious and healthy side dish or main.

Enjoy it with a sprinkle of additional scallions or nuts for garnish if desired.

Note: For tips on peeling, grating, and chopping fresh ginger, check out this guide.