I make this Cauliflower Fried Rice because it delivers big takeout-style flavor in just 30 minutes. One skillet, loads of savory goodness, and not a single reason to miss the rice.

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I don’t need a single “healthy” excuse for Cauliflower Fried Rice. I’m here for the fast skillet chaos, the savory bite, the little salty hit from soy sauce, and the way riced cauliflower soaks up every bit of flavor without acting like a sad swap.

I love that it tastes takeout-ish but fresher, lighter on its feet, and still totally satisfying. And it shows up in about 30-minute energy when my patience is gone.

But the best part? The leftovers barely make it to the fridge.

I keep stealing forkfuls because the texture is snappy, saucy, punchy, and seriously addictive.

Ingredients

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Cauliflower keeps it light, but still gives you that fried rice vibe.
Vegetable oil helps everything sizzle without tasting heavy or greasy.
Toasted sesame oil brings that cozy takeout smell you’ll notice fast.
Eggs add protein and make the whole bowl feel more filling.
Yellow onion gets sweet and savory, basically the background flavor hero.
Garlic makes it taste like you actually tried, even on a busy night.
Peas and carrots add color, sweetness, and a little soft crunch.
Fresh carrot gives extra bite if you’re skipping the frozen mix.
Scallions keep things fresh, with a mild oniony kick.
Soy sauce brings the salty, savory flavor fried rice needs.
Oyster or mushroom sauce adds depth, if you want it extra rich.
Plus, ginger and sesame seeds make it feel bright, toasty, and finished.

Ingredient Quantities

1 medium head cauliflower, riced about 4 cups

2 tablespoons vegetable oil

1 teaspoon toasted sesame oil

2 large eggs, lightly beaten

1 small yellow onion, finely chopped (about 1 cup)

2 garlic cloves, minced

1 cup frozen peas and carrots, thawed

1 medium carrot, finely diced (if not using mixed peas and carrots)

3 scallions, thinly sliced (white and green parts separated)

2 tablespoons soy sauce (or tamari for gluten free)

1 tablespoon oyster sauce or mushroom stir fry sauce, optional

1 teaspoon fresh ginger, grated, optional

1/4 teaspoon freshly ground black pepper

Salt to taste, about 1/4 to 1/2 teaspoon

Sesame seeds for garnish, optional

How to Make this

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1. Remove leaves and core from cauliflower and pulse in a food processor until it resembles rice, about 4 cups; alternatively grate on a box grater.

2. Heat 1 tablespoon vegetable oil in a large skillet or wok over medium-high heat; add lightly beaten eggs, scramble quickly until just set, transfer to a plate.

3. Add remaining 1 tablespoon vegetable oil and 1 teaspoon toasted sesame oil to the same skillet; add chopped white parts of scallions and finely chopped onion, cook until translucent, about 2 to 3 minutes.

4. Stir in minced garlic and grated ginger, cook 30 seconds until fragrant.

5. Add diced carrot and thawed peas and carrots mix, cook 2 to 3 minutes until vegetables begin to soften.

6. Add riced cauliflower to the pan, stirring to combine; cook 5 to 7 minutes, stirring occasionally, until cauliflower is tender but not mushy.

7. Return scrambled eggs to the skillet and stir to break into pieces throughout the cauliflower rice.

8. Stir in soy sauce, optional oyster or mushroom sauce, and freshly ground black pepper; taste and add salt as needed, about 1/4 to 1/2 teaspoon.

9. Add thinly sliced green parts of scallions, toss to combine, and remove from heat.

10. Serve hot, garnished with sesame seeds if desired.

Equipment Needed

1. Food processor or box grater
2. Large skillet or wok
3. Heatproof spatula
4. Chef s knife
5. Cutting board
6. Mixing bowl
7. Measuring spoons and measuring cup
8. Plate for resting scrambled eggs
9. Small bowl for sauces or garnish
10. Grater or microplane for ginger

FAQ

Can I use pre-riced cauliflower instead of ricing a head myself? Yes, pre-riced cauliflower works fine; drain any excess moisture and pat dry before cooking to prevent sogginess.

How do I prevent the cauliflower rice from becoming watery? Cook over high heat in a wide pan, avoid overcrowding, and remove any visibly wet cauliflower with a paper towel before adding to the pan.

Can I make this recipe vegan or egg-free? Yes, omit the eggs and increase the veggies or add cubed tofu; boost savory flavor with extra soy sauce, mushroom stir fry sauce, or nutritional yeast.

How long will leftovers keep and how should I reheat them? Store in an airtight container in the refrigerator for 3 to 4 days. Reheat in a skillet over medium heat until warmed through to restore texture.

What can I substitute for oyster sauce? Use mushroom stir fry sauce, hoisin sauce diluted with a little soy sauce, or additional soy sauce plus a pinch of sugar for a similar umami note.

Can I add other proteins or vegetables? Yes, cooked shrimp, chicken, or pork can be added near the end of cooking; bell peppers, broccoli florets, or snap peas work well if precooked or quickly stir fried first.

Cauliflower Fried Rice Recipe Substitutions and Variations

Cauliflower rice: grated broccoli florets, finely chopped cabbage, cooked and cooled quinoa
Large eggs: silken tofu scrambled with a pinch of kala namak for eggy flavor, chickpea flour omelet, omit for vegan
Soy sauce: tamari for gluten free, coconut aminos for lower sodium and soy free, liquid aminos
Toasted sesame oil: regular vegetable oil with a few drops of toasted sesame oil flavor, walnut oil, olive oil (milder sesame aroma)

Pro Tips

– Press the riced cauliflower in a clean tea towel or paper towels after pulsing if it seems wet. Removing excess moisture helps it brown a little and keeps the final texture fluffy rather than soggy.

– Cook the cauliflower over medium high heat in batches if your pan is crowded. Crowding traps steam and makes it limp. A hot, roomy skillet gives the rice some caramelized edges and better mouthfeel.

– Flavor in layers. Season the aromatics and vegetables when they hit the pan, taste before you add soy, and adjust at the end. A splash more soy sauce or a pinch of salt at the finish makes the flavors pop without overpowering the veggies and egg.

– If you like a little contrast, finish with a squeeze of lime or a few drops of rice vinegar and a sprinkle of toasted sesame seeds and scallion greens. It brightens the dish and adds a fresh lift.

Cauliflower Fried Rice Recipe

Recipe by Jot Punji

0.0 from 0 votes

I make this Cauliflower Fried Rice because it delivers big takeout-style flavor in just 30 minutes. One skillet, loads of savory goodness, and not a single reason to miss the rice.

Servings

servings

Calories

186

kcal

Equipment: 1. Food processor or box grater
2. Large skillet or wok
3. Heatproof spatula
4. Chef s knife
5. Cutting board
6. Mixing bowl
7. Measuring spoons and measuring cup
8. Plate for resting scrambled eggs
9. Small bowl for sauces or garnish
10. Grater or microplane for ginger

Ingredients

1 medium head cauliflower, riced about 4 cups
2 tablespoons vegetable oil
1 teaspoon toasted sesame oil
2 large eggs, lightly beaten
1 small yellow onion, finely chopped (about 1 cup)
2 garlic cloves, minced
1 cup frozen peas and carrots, thawed
1 medium carrot, finely diced (if not using mixed peas and carrots)
3 scallions, thinly sliced (white and green parts separated)
2 tablespoons soy sauce (or tamari for gluten free)
1 tablespoon oyster sauce or mushroom stir fry sauce, optional
1 teaspoon fresh ginger, grated, optional
1/4 teaspoon freshly ground black pepper
Salt to taste, about 1/4 to 1/2 teaspoon
Sesame seeds for garnish, optional

Directions

Remove leaves and core from cauliflower and pulse in a food processor until it resembles rice, about 4 cups; alternatively grate on a box grater.
Heat 1 tablespoon vegetable oil in a large skillet or wok over medium-high heat; add lightly beaten eggs, scramble quickly until just set, transfer to a plate.
Add remaining 1 tablespoon vegetable oil and 1 teaspoon toasted sesame oil to the same skillet; add chopped white parts of scallions and finely chopped onion, cook until translucent, about 2 to 3 minutes.
Stir in minced garlic and grated ginger, cook 30 seconds until fragrant.
Add diced carrot and thawed peas and carrots mix, cook 2 to 3 minutes until vegetables begin to soften.
Add riced cauliflower to the pan, stirring to combine; cook 5 to 7 minutes, stirring occasionally, until cauliflower is tender but not mushy.
Return scrambled eggs to the skillet and stir to break into pieces throughout the cauliflower rice.
Stir in soy sauce, optional oyster or mushroom sauce, and freshly ground black pepper; taste and add salt as needed, about 1/4 to 1/2 teaspoon.
Add thinly sliced green parts of scallions, toss to combine, and remove from heat.
Serve hot, garnished with sesame seeds if desired.

Notes

Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.