This is my Cauliflower Fried Rice recipe. It's a tasty and healthier twist on the classic fried rice takeout favorite. Ready in under 30 minutes, it’s perfect for busy weeknight dinners!

Stir-fried cauliflower rice with chicken, eggs, and mixed vegetables in a skillet

Cauliflower fried rice

This Cauliflower Fried Rice Tastes Just Like Regular Fried Rice but it's lighter and healthier.

It's flavorful, gluten-free, low-carb dish delivers all the satisfaction of classic fried rice without the heaviness. It’s fast, easy, and absolutely delicious.

This meal packs tons of veggies and protein, making it nutritious without compromising on taste. I simply use rotisserie chicken for protein to save prep time whenever I don't have chicken breasts at home.

Making Cauliflower Fried Rice

Making cauliflower fried rice is easy. All you need is your cauliflower, mixed vegetables, eggs, green onions, protein of choice, sesame oil, as well as salt and pepper to taste—the combination of all these results in a delicious and flavorsome dish.

This cauliflower fried rice is a beloved dish in my family, just like my chicken fried rice and coconut fried rice variations. It's a crowd-pleaser and can easily be customized to suit different tastes.

Why I love this cauliflower fried rice recipe

It is quick and easy to make
It is healthy and loaded with veggies
It is versatile and easy to customize
It is rich in vitamins and minerals

Ingredients for making Cauliflower fried rice

Cauliflower or pre-made cauliflower rice: For this recipe, I used a medium-sized cauliflower head. You can also use pre-made cauliflower rice if cauliflower itself is not available.
Vegetable oil: This is to sauté the onions, garlic, and veggies.
Onion: adds to the overall flavor profile of the meal.
Mixed vegetables: peas, carrots, and bell peppers.
Eggs: you can omit the eggs if you want this to be vegan.
Green onions: They provide a mild onion flavor and a pop of green color to the dish. They are typically sliced and added to the mixture towards the end of the cooking process, providing a fresh and crisp texture.
Protein of choice: You can choose to use cooked chicken, shrimp, or even tofu, for a vegetarian option.
Soy sauce or tamari: Soy sauce provides a salty and savory flavor to the dish, and tamari is a gluten-free alternative that can be used to add depth to the meal.
Sesame oil: Sesame oil provides a rich, nutty flavor that complements the dish's overall taste.
Salt and pepper to taste

Healthy cauliflower chicken fried rice recipe with vegetables and eggs

How to make cauliflower fried rice

Chop the cauliflower into small pieces and pulse in a food processor.
Scramble eggs in a large skillet, then set aside. Sauté onions, garlic, and vegetables with your preferred protein.
Add the cauliflower rice to the skillet and sauté until tender. Mix in soy sauce, sesame oil, and green onions, and return the eggs to the skillet.
Cook until heated through, and add salt and pepper to taste. Garnish and serve hot.

Serving Suggestions

What goes with cauliflower fried rice?

Cauliflower fried rice is a tasty and healthy dish that can be a complete meal by itself, but if you're looking to add some variety to your meal, there are some great dishes it can be paired with.

You can choose to serve it as a side dish with baked chicken or fish, or with a savory soup or salad like my simple tomato salad. One great option is to serve it with Nigerian Jollof Rice for a flavorful and filling main course, or with a refreshing Nigerian salad if you want something light and refreshing.

Alternatively, you can also serve it with roasted vegetables or braised tofu as a vegetarian option. Whatever you choose, the possibilities are endless, so get creative and enjoy your cauliflower fried rice with your favorite dishes!

Frequently Asked Questions

Is cauliflower rice healthier than rice?

Yes, cauliflower rice is generally considered to be healthier than white rice because it is lower in calories and carbohydrates, and a good source of fiber. Additionally, cauliflower rice is high in nutrients and antioxidants, making it a beneficial addition to a healthy diet.

Why is my cauliflower fried rice soggy?

If you're experiencing sogginess in your cauliflower fried rice, there are a few possible reasons why. One reason could be that you're using too much liquid when cooking the cauliflower rice, causing it to become mushy. To avoid this, try using less liquid and cooking the cauliflower rice in batches, as overcrowding the pan can also lead to excess moisture.

Additionally, make sure you're using well-drained cauliflower rice, as excess moisture from washing or thawing can make the dish soggy. Another reason could be that the heat is too low or the pan is too crowded, preventing the cauliflower rice from properly crisping up. To fix this, turn up the heat and cook in small batches, making sure to properly spread out the cauliflower rice in the pan.

Can I make cauliflower fried rice ahead?

You can make cauliflower fried rice ahead of time, but it's important to store it properly to prevent sogginess. To do this, make sure the cauliflower fried rice has cooled completely, then transfer it to an airtight container and store in the refrigerator for up to 3-4 days. When you're ready to reheat, make sure to use a dry skillet to remove any excess moisture and restore the crispy texture. If you find the cauliflower fried rice has become too dry after reheating, you can add a splash of water or broth to help moisten it up.

How to rice cauliflower for fried rice

Making riced cauliflower is actually quite simple and can be done in just a few steps. Using 1 medium sized cauliflower, a simple method for making riced cauliflower is to:

Cut the cauliflower into florets, making sure to remove the tough stems and core.
Add the cauliflower florets to a food processor or blender, in batches if necessary, and pulse until the cauliflower is broken down into rice-sized pieces.

Alternatively, you can use a box grater to grate the cauliflower into rice-sized pieces. Once the cauliflower is riced, you can use it in a variety of recipes, such as cauliflower fried rice or as a low-carb substitute for regular rice.

Nutritious cauliflower chicken fried rice prepared with fresh vegetables and protein.

Storage And Reheating Tips

Store: Have leftover cauliflower fried rice? First, allow it to cool completely before transferring it into an airtight container. Then, Keep it in the refrigerator for up to three days or in the freezer for up to two months.

Reheat: To reheat cauliflower fried rice, you can use a microwave or a skillet. If using a microwave, transfer the desired portion to a microwave-safe dish and heat it on high for one to two minutes, stirring in between, until heated through. If using a skillet, heat it over medium heat, and add a small amount of oil or water to prevent sticking. Add the cauliflower fried rice to the skillet and heat for a few minutes, stirring occasionally until heated through.

Freeze: You can freeze cauliflower fried rice. Make sure it has cooled completely before transferring it into an airtight container or freezer bag. Frozen cauliflower fried rice can be stored for up to two months. To reheat, thaw it overnight in the refrigerator and reheat using a microwave or skillet as described earlier.