Cauliflower Fried Rice
Recipe Tested & Approved by Mia Hartwell
Every recipe is developed, cooked, and tested by Mia in a real home kitchen using everyday ingredients to ensure reliable, repeatable results.
Riced cauliflower stir-fried with egg, vegetables, and a savory soy glaze. A low-carb, veggie-packed take on fried rice that comes together in about 20 minutes.
By Mia HartwellUpdated October 9, 2025
Developed using tested cooking methods — cook to the temperatures given and adjust times to your equipment.
Why you'll love this recipe
- Veggie-packed fried rice with a fraction of the carbs
- Only 16g of carbs per serving
- Vegetarian and ready in 20 minutes
- Easy to bulk up with your favorite protein
Cauliflower Fried Rice
24 min totalServes 4
Nutrition (per serving)
Values are estimates. See our disclaimer for details.
- Calories
- 200kcal
- Protein
- 10g
- Carbs
- 16g
- Fat
- 11g
- Fiber
- 5g
- Sugar
- 6g
Step-by-Step Instructions
- 1
Heat 1 tbsp oil in a large skillet over high heat. Scramble the eggs until just set, then remove.
- 2
Add the remaining oil and the peas, carrots, and bell pepper; stir-fry 3 minutes. Add the garlic for 30 seconds.
- 3
Add the riced cauliflower and stir-fry 4-5 minutes until tender but not mushy.
- 4
Return the eggs and pour in the soy sauce and sesame oil, tossing to coat.
- 5
Stir in the green onions, season to taste, and serve.
- 6
Cook over high heat and avoid overcrowding so the cauliflower doesn't steam.
Pro Tips for the Best Results
- Don't overcook the cauliflower — keep it slightly firm so it doesn't turn watery and mushy.
- Cook over high heat in a wide pan so the cauliflower roasts rather than steams.
- Scramble the egg separately so it stays in fluffy curds.
- Pat store-bought cauliflower rice dry if it's very wet.
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How to Cook Cauliflower Fried Rice
New to this dish? Follow along with the detailed guide below — we break down each stage so you get perfect results the very first time.
Cook the egg separately
Scramble the egg on its own and set it aside so it stays fluffy. Keeping a hot pan throughout gives the cauliflower its toasty, fried-rice flavor.
Stir-fry the vegetables
Cook the frozen vegetables and pepper, then bloom the garlic. A wide, hot pan is essential so the riced cauliflower can fry rather than steam in its own moisture.
Don't overcook the cauliflower
Add the riced cauliflower and cook just until tender — overcooking turns it watery and mushy. Toss with the egg, soy sauce, and sesame oil at the end so the sauce coats everything without scorching.
Storage & Make-Ahead
Refrigerate leftovers in an airtight container for up to 4 days. Reheat in a hot skillet to keep the texture; the microwave can make it watery.
Serving Suggestions
This cauliflower fried rice pairs beautifully with a crisp green salad, crusty bread, or your favorite grain. Add a simple side of roasted vegetables for a complete, satisfying dinner the whole family will enjoy.
Frequently Asked Questions
How do I keep it from getting mushy?+
Use high heat, don't overcrowd the pan, and cook the cauliflower just until tender — it releases water if overcooked.
Can I add protein?+
Yes — add diced chicken, shrimp, tofu, or extra egg (chicken/shrimp make it non-vegetarian).
Can I use frozen cauliflower rice?+
Yes — cook it from frozen over high heat and drain any excess liquid.
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