Cauliflower Fried Rice (Healthy & Low Carb Dinner)

Looking for a quick, healthy, and delicious dinner? This Cauliflower Fried Rice is your answer! It’s a popular, lighter take on classic fried rice, packed with flavor but significantly lower in carbs. Perfect for a busy weeknight or a satisfying lunch, this dish features savory notes from soy sauce and sesame oil, balanced with tender vegetables. It’s a versatile meal that’s always a hit.

Gather these simple ingredients to create your delicious Cauliflower Fried Rice. The star is, of course, the cauliflower rice, which provides a fantastic base. You’ll also need aromatic vegetables like onion and garlic, plus pops of color and sweetness from carrots and peas. Don’t forget the savory sauces that bring it all together!

• 1 (10-15oz) bag frozen cauliflower rice
• 2 tbsp olive oil
• 1/2 yellow or white onion (diced)
• 2 medium carrots (diced)
• 1 tbsp minced garlic
• 1/2 cup frozen peas
• 2 eggs
• 1 tsp toasted sesame oil
• 2 tbsp soy sauce (or tamari for gluten-free)
• Toasted sesame seeds for garnish (optional)

Making this Cauliflower Fried Rice is easy, and these notes will help you get perfect results every time. Feel free to swap ingredients based on what you have on hand or your preferences.

• Cauliflower Rice: You can use fresh cauliflower rice, but ensure it’s riced very finely. If using fresh, you may need to sauté it a bit longer to remove excess moisture.
• Vegetables: Add other quick-cooking vegetables like bell peppers, broccoli florets, mushrooms, or green beans.
• Protein: For a heartier meal, add cooked chicken, shrimp, tofu, or edamame.
• Soy Sauce: If you’re managing sodium intake, use a low-sodium soy sauce. For a gluten-free option, substitute with tamari or coconut aminos.
• Spice: Add a pinch of red pepper flakes or a drizzle of sriracha for a little heat.

Step 1: Prepare the Cauliflower Rice

Cook the frozen cauliflower rice according to package directions. Drain any excess water and set it aside in a bowl or on a plate. It’s important to let the steam dissipate so your fried rice isn’t watery.

Step 2: Sauté Aromatics and Vegetables

Heat the olive oil in a large skillet or wok over medium-high heat. Add the diced onion and carrots. Cook, stirring occasionally, until the vegetables are tender-crisp, which usually takes about 5 minutes. You should see the onions becoming translucent and the carrots softening slightly.

Step 3: Add Garlic and Peas

When the onions and carrots are almost done, add the minced garlic to the skillet. Stir constantly for about 1 minute until fragrant. Be careful not to burn the garlic. Then, stir in the frozen peas and cook for another minute until they are warmed through and bright green.

Step 4: Incorporate Cauliflower Rice

Add the pre-cooked cauliflower rice to the skillet with the vegetables. Stir everything together well and continue to cook for 2–3 minutes, allowing the cauliflower rice to heat through and absorb some of the flavors from the pan.

Step 5: Scramble the Eggs

Clear a space in the center of the skillet by pushing the cauliflower rice mixture to the sides. Crack the two eggs directly into the cleared space. Scramble the eggs in the center of the pan until they are cooked through. Once cooked, break them up and stir them into the rest of the ingredients.

Step 6: Add Seasonings

Drizzle the toasted sesame oil and soy sauce over the entire mixture. Stir everything together thoroughly to ensure the sauce is evenly distributed and coats all the ingredients. Taste and adjust the soy sauce if needed—start with less if you’re sensitive to salt.

Step 7: Serve Your Cauliflower Fried Rice

Serve the Cauliflower Fried Rice immediately while it’s warm. Garnish with toasted sesame seeds, if desired, for an extra touch of flavor and texture. Enjoy this healthy and satisfying meal!

This Cauliflower Fried Rice is delicious on its own, but it also pairs wonderfully with a variety of main dishes. Consider these serving ideas for a complete meal.

• Serve as a side dish to grilled chicken, fish, or steak.
• Top with a fried or poached egg for a simple, complete meal.
• Add cooked shrimp or sliced tofu for a protein boost.
• Pair with a simple side salad for added freshness.
• Enjoy it as a light, satisfying lunch on its own.

Store any leftover Cauliflower Fried Rice in an airtight container in the refrigerator for up to 4 days. Reheat gently in a skillet over medium heat, stirring occasionally, until heated through. You can also microwave it, but be mindful that the texture might be slightly softer.

Can I use fresh cauliflower rice instead of frozen?

Yes, you can use fresh cauliflower rice. However, you’ll need to process fresh cauliflower into rice yourself or buy it pre-riced. Cook it in a dry skillet first to remove moisture before adding it to the stir-fry, similar to how you’d prepare frozen cauliflower rice.

How do I make this recipe vegan?

To make this Cauliflower Fried Rice vegan, simply omit the eggs. You can add more vegetables or a plant-based protein source like tofu or edamame to make it more filling. Ensure your soy sauce or tamari is vegan-friendly.

Can I make this gluten-free?

Yes, this recipe is easily made gluten-free by substituting the soy sauce with tamari or coconut aminos. Always check the labels of your ingredients to ensure they are certified gluten-free.

What makes this Cauliflower Fried Rice healthy?

This recipe is healthy because it replaces traditional rice with nutrient-dense cauliflower, significantly reducing carbohydrates and calories. It’s also packed with vegetables and uses healthy fats like olive oil and sesame oil.

If you enjoyed this healthy Cauliflower Fried Rice, you might also like these easy and flavorful dishes. They’re perfect for adding to your regular meal rotation.

• Easy Garlic Butter Shrimp Recipe
• Sheet Pan Chicken and Broccoli
• Quick Teriyaki Salmon Recipe
• One-Pan Lemon Herb Roasted Chicken and Vegetables

This Cauliflower Fried Rice effortlessly brings together vibrant flavors and satisfying textures with every bite. It’s a fantastic, low-carb alternative that proves healthy eating doesn’t mean sacrificing taste. Its simplicity makes it ideal for any night of the week when you need a quick, nutritious meal. Whether you’re following a low-carb lifestyle or simply want to add more vegetables to your diet, this recipe is a winner. Give this delightful Cauliflower Fried Rice a try – you’ll be making it again and again!

Cauliflower Fried Rice (Healthy & Low Carb Dinner)

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A healthy and flavorful low-carb alternative to classic fried rice. Made with cauliflower rice, savory soy sauce, and aromatic vegetables, this dish is a quick and guilt-free meal. Each serving is packed with vegetables and protein, perfect for weight watchers or anyone craving something satisfying without the carbs.

• Author: basma
• Prep Time: 15 minutes
• Cook Time: 15 minutes
• Total Time: 30 minutes
• Yield: 4 servings 1x
• Category: Dinner
• Method: Sautéing
• Cuisine: Asian
• Diet: Vegetarian

Ingredients

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1 (10–15 oz) bag frozen cauliflower rice
2 tbsp olive oil
1/2 yellow or white onion, diced
2 medium carrots, diced
1 tbsp minced garlic
1/2 cup frozen peas
2 eggs
1 tsp toasted sesame oil
2 tbsp soy sauce (or tamari for gluten-free)
Toasted sesame seeds for garnish (optional)

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Instructions

Heat a large skillet over medium-high heat
Add olive oil and sauté onion and garlic until translucent
Add carrots and peas, sauté until tender (about 3 minutes)
Push vegetables to the side of the pan and crack eggs into the center, scrambling them
Stir everything together, then add cauliflower rice
Pour in soy sauce and toast sesame oil, mix well to coat
Cook for 5 minutes until rice is warmed through
Transfer to bowls and garnish with sesame seeds

Notes

If using fresh cauliflower rice, ensure it’s finely riced and sauté slightly longer to dry out moisture
For extra flavor, add a splash of rice vinegar or a dash of pepper
Customize with your choice of protein like cooked shrimp, tofu, or chicken
Store leftovers in an airtight container in the fridge for up to 5 days

Nutrition

• Serving Size: 1 cup total
• Calories: 200
• Sugar: 1g
• Sodium: 500mg
• Fat: 10g
• Saturated Fat: 1g
• Carbohydrates: 10g
• Fiber: 4g
• Protein: 6g
• Cholesterol: 80mg