Healthy Cauliflower Fried Rice Recipe | Low-Carb, Easy

Looking for a healthier alternative to traditional fried rice? Say hello to the Cauliflower Fried Rice Recipe, a low-carb, gluten-free, and nutrient-packed dish that’s perfect for anyone trying to eat clean without compromising on flavor. Swapping out rice for grated cauliflower not only significantly reduces the calorie count but also adds a boost of fiber, vitamins, and antioxidants. Whether you’re on a keto diet, managing diabetes, or just seeking a lighter meal option, this dish is a flavorful go-to that can be served as a main or side.

Cauliflower fried rice is surprisingly satisfying, customizable, and easy to whip up in under 30 minutes. With the right blend of vegetables, aromatics, sauces, and optional protein like chicken, shrimp, or tofu, you get all the umami of takeout-style fried rice — minus the guilt.

Nutrition

Here’s the nutritional breakdown per serving of this cauliflower fried rice recipe (based on 4 servings):

• Calories: 150 kcal

• Protein: 6 g

• Fat: 9 g

• Carbohydrates: 11 g

• Fiber: 4 g

• Sugar: 4 g

• Cholesterol: 0 mg

• Sodium: 500 mg

Note: Nutritional values may vary slightly depending on the ingredients and portion sizes used.

Prep Time, Cooking Time, and Other Details

• Prep Time: 15 minutes

• Active Cooking Time: 10 minutes

• Resting Time: 2 minutes

• Total Time: 27 minutes

• Servings: 4

• Cuisine: Asian-Inspired, Low-Carb

• Course: Main Dish / Side Dish

• Calories per Serving: 150 kcal

Equipment Needed

To make this recipe efficiently, you’ll need:

• Food processor or box grater (for ricing cauliflower)

• Large non-stick skillet or wok

• Sharp knife and chopping board

• Spatula or wooden spoon

• Mixing bowls

• Measuring spoons and cups

Ingredients

Here’s everything you need to prepare a classic cauliflower fried rice:

Main Ingredients:

• 1 medium head cauliflower (or about 4 cups riced)

• 1 tablespoon sesame oil (or olive oil)

• 2 cloves garlic, minced

• 1 teaspoon fresh ginger, grated (optional)

• 1 small onion, diced

• 1 cup mixed vegetables (peas, carrots, corn)

• 2 eggs, lightly beaten (omit for vegan)

• 2–3 tablespoons low-sodium soy sauce (or tamari for gluten-free)

• 2 green onions, sliced

• Salt and black pepper to taste

Optional Add-ins:

• ½ cup cooked shrimp, diced chicken, or tofu for added protein

• 1 teaspoon sriracha or chili garlic sauce for heat

• 1 tablespoon oyster sauce for richer flavor (optional)

Instructions

Step 1: Prepare the Cauliflower Rice

Remove the leaves and core from the cauliflower. Chop it into chunks and pulse in a food processor until it resembles small rice-like grains. Alternatively, use a box grater on the medium holes. Set aside.

Tip: Don’t over-process the cauliflower or it will become mushy during cooking.

Step 2: Sauté Aromatics

Heat the sesame oil in a large skillet or wok over medium-high heat. Add the garlic, ginger (if using), and diced onion. Stir-fry for 1–2 minutes until fragrant and the onion is translucent.

Step 3: Cook Vegetables

Add the mixed vegetables to the pan and cook for another 2–3 minutes until they’re slightly tender but still vibrant.

Step 4: Scramble the Eggs

Push the vegetables to one side of the pan and pour the beaten eggs into the empty space. Scramble until fully cooked, then mix the eggs with the vegetables.

Vegan tip: Skip the eggs and add more veggies or tofu for protein.

Step 5: Add Cauliflower Rice

Add the riced cauliflower to the pan and stir well to combine with the other ingredients. Cook for 5–6 minutes, stirring frequently, until the cauliflower is tender but not mushy.

Step 6: Season and Finish

Drizzle the soy sauce over the mixture and toss well to coat evenly. Taste and add more soy sauce, salt, or pepper if needed. For added richness, you can add a teaspoon of oyster sauce or a squirt of sriracha for spice.

Step 7: Garnish and Serve

Remove from heat and stir in chopped green onions. Let it rest for 2 minutes. Serve hot as a main dish or side with grilled meat or tofu.

Tips and Variations

• Protein Boost: Add cooked chicken, shrimp, tofu, or even tempeh for a more filling meal.

• Keto-Friendly: Ensure all sauces are sugar-free and increase the fat content with avocado oil or coconut oil.

• Make it Vegan: Omit eggs and use tamari instead of soy sauce. Add extra veggies or tempeh for protein.

• Meal Prep Friendly: Store in an airtight container in the refrigerator for up to 4 days.

• Freezer Option: Freeze in portion-sized bags for up to 1 month. Reheat on a skillet for best texture.

Why Choose This Cauliflower Fried Rice Recipe?

This cauliflower fried rice recipe is more than just a trend—it’s a lifestyle-friendly dish that fits into many dietary plans including keto, Whole30, paleo, gluten-free, and low-carb. It satisfies cravings for comfort food while aligning with wellness goals.

Compared to traditional fried rice which can pack over 300–400 calories per serving and is rich in refined carbs, this lighter version cuts the calories in half without compromising on taste or satisfaction.

Final Thoughts

Whether you’re looking to cut carbs, increase your veggie intake, or just try something new, this Cauliflower Fried Rice Recipe is the perfect place to start. It’s flavorful, quick to prepare, customizable, and sure to become a staple in your weekly rotation. Once you try it, you’ll realize how versatile cauliflower can be and how easy it is to create a healthy alternative that doesn’t feel like a compromise.