Cauliflower Fried Rice (Printable)

Light, flavorful grain-free alternative with riced cauliflower, colorful vegetables, and savory seasonings.

# What You'll Need:

→ Vegetables

01 - 1 medium head cauliflower (about 1.3 lbs), cut into florets
02 - 1 medium carrot, peeled and diced
03 - 1/2 cup frozen peas
04 - 1 small red bell pepper, diced
05 - 2 green onions, thinly sliced
06 - 2 cloves garlic, minced
07 - 1-inch piece fresh ginger, grated

→ Eggs

08 - 2 large eggs, lightly beaten

→ Sauces & Oils

09 - 2 tablespoons sesame oil or neutral oil, divided
10 - 2 tablespoons low-sodium soy sauce or tamari
11 - 1 teaspoon toasted sesame oil (optional, for finishing)

→ Seasonings

12 - 1/4 teaspoon ground white or black pepper
13 - Salt, to taste

# Step-by-step Directions:

01 - Rinse the cauliflower florets and pat dry. Place in a food processor and pulse until the texture resembles rice. Work in batches if needed.
02 - Heat 1 tablespoon of oil in a large nonstick skillet or wok over medium-high heat. Add the beaten eggs and scramble until just set. Remove eggs to a plate and set aside.
03 - Add the remaining oil to the skillet. Sauté garlic and ginger for 30 seconds until fragrant. Add carrots, bell pepper, and peas; cook for 2–3 minutes until vegetables are slightly tender but still crisp.
04 - Add riced cauliflower and cook, stirring frequently, for 4–5 minutes until the cauliflower is tender but not mushy.
05 - Stir in soy sauce, pepper, and salt to taste. Return scrambled eggs to the pan along with green onions. Toss to combine, and heat for 1 minute more.
06 - Drizzle with toasted sesame oil if using. Remove from heat and serve hot.

# Expert Advice:

01 -
  • It's ready in 25 minutes, which means weeknight dinner without the stress or the takeout expense.
  • Your kitchen will smell like an Asian restaurant by the time you're done, and everyone will want to know what you're making.
  • You can eat this guilt-free because it's naturally low-carb and packed with real vegetables, not something you're pretending is healthy.
  • It's a total crowd-pleaser whether you're cooking for picky eaters or adventurous friends.
02 -
  • Don't skip the drying step on the cauliflower—I learned this the hard way when my first batch turned into a wet mess instead of having that satisfying fried-rice texture.
  • High heat and constant stirring are your friends here; the vegetables cook fast, and if you leave them alone, they go from crisp-tender to mushy in the blink of an eye.
  • Taste before you season—soy sauce saltiness varies wildly between brands, so add it gradually and adjust at the end.
03 -
  • A food processor makes quick work of the cauliflower, but if you don't have one, a box grater with the large holes works surprisingly well—just watch your knuckles.
  • Have everything prepped and sitting in bowls before you turn on the heat, because this happens so fast that mid-cooking prep will make you miss the right texture windows.
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