Healthy Cauliflower Fried Rice
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An easy healthy cauliflower fried rice recipe that is healthy and low carb. Learn how to make cauliflower fried rice for a quick side dish or meal!
This fried cauliflower rice is a twist on your traditional fried rice that is PACKED with veggies and so incredibly delicious!
I was a cauliflower rice hater, but now I can confidently say I love it. Cauliflower rice can get a bad rep because it sometimes has a soggy texture and can be bland, but this fried cauliflower rice will change your mind!
This recipe takes less than 30 minutes to make, is pure veggies, and comes together in one pan! If you want more one pot meals, check out these Healthy One Pot Meals!
This recipe is gluten free and lower carb – I know you are going to love it!
Important Note: This is not an authentic fried rice recipe. My goal is always to share recipes that are a bit healthier and made with affordable, accessible ingredients so everyone can enjoy them regardless of their food allergies or dietary restrictions. If you are looking for an authentic fried rice recipe – check out this recipe!
liz’s tips for healthy cauliflower fried rice
- I always buy pre-made cauliflower rice. Both fresh and frozen cauliflower rice are sold at almost all grocery stores for a really affordable price. You can take a head of cauliflower and grate it with a box grater.. but it is SO messy. It’s simply not worth the extra work(and mess) to make your own cauliflower rice!)
- Be sure not to overcook your cauliflower fried rice, or it may get soggy. Cauliflower rice only needs to cook for a few minutes. If you overcook it, it will get very mushy and soggy.
Ingredients
A nonstick pan or large wok will be helpful for cooking this cauliflower fried rice.
SUBSTITUTIONS
Oil: You can sub sesame oil with olive oil, avocado oil, or melted butter. It will not be as flavorful though, so we really recommend using toasted sesame oil.
Vegetables: Bulk up the dish by adding more vegetables! You can double the amount of peppers, peas and carrots! I’ve also added mushrooms and match-stick sliced zucchini and it was yummy!
Cauliflower Rice: Cauliflower rice doesn’t taste exactly like rice. Rice has a blander flavor. It really tastes just like cauliflower, but the seasoning in this recipe helps it taste closer to typical fried rice.
Rice: You can use any type of rice in this recipe. Brown or white rice will work. I haven’t tried this recipe with frozen cauliflower rice, but I think it would work; however, it might be a little bit mushier. If you’re using regular rice, check out this healthy fried rice.
Egg free: You can simply omit the eggs.
Protein: Feel free to add in shrimp, chicken, or beef. We have a Healthy Shrimp Stir Fry and Healthy Fried Rice recipes that might also be a better fit. Looking for quality protein? Read this ButcherBox Review to see why we get all of our protein from ButcherBox!
You can cube chicken and brown it in a pan fot 10 minute before cooking the cauliflower rice right in the same pan!
Coconut Aminos: Feel free to substitute coconut aminos with soy sauce. Coconut Aminos are just a lower sodium, gluten free alternative to soy sauce.
How to make healthy Cauliflower Fried Rice
- In a large nonstick skillet, heat 1/2 tbsp olive oil and sauté onions and garlic for 5 minutes.
- Add in peppers and carrots and sauté for another 5 minutes.
- Add the cauliflower rice and green peas and sauté for another 5 minutes.
- Push veggie mixture to side of pan and add whisked eggs to the pan and scramble on the empty side. Once eggs are cooked, stir together.
- Add spices, sesame oil, rice wine vinegar, and coconut aminos. Stir over low heat until combined and warm. You can top with green onions!
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What to Serve with this dish:
You can enjoy this as a side dish or a main dish! It’s great paired with:
- Healthy Sesame Chicken or Healthy Orange Chicken on top
- Healthy Chicken Pad Thai
- Chicken and Broccoli Stir Fry or Ground Turkey Stir Fry
- Sweet and Sour Chicken
- Honey Garlic Shrimp
- You can sauté extra veggies and serve them all together
- You can add 1 cup of cooked white or brown rice to this if you want to bulk it up.
storage
How long will cauliflower fried rice last? Cauliflower rice leftovers will last in the fridge for 3-4 days. After that, it will start to get soggy.
Freezing Cauliflower Fried Rice: We don’t recommend freezing this recipe. I haven’t tried it but I think it will get soggy and mushy when reheated.
Healthy Cauliflower Fried Rice
Ingredients
- 1/2 tablespoon olive oil
- 1 cup onion finely chopped-1 medium onion
- 1 tablespoon garlic finely minced- about 4 cloves garlic
- 1 cup red bell pepper diced in small squares- 1 large pepper
- 1 cup carrots peeled then finely chopped
- 1 lb raw cauliflower rice
- 1 cup frozen green peas thawed
- 2 eggs
- 1/4 teaspoon black pepper
- 1/4 teaspoon ground ginger
- 1/4 teaspoon red pepper flakes optional- omit if you like less spice
- 1 tablespoon toasted sesame oil
- 1 tablespoon rice vinegar
- 1/4 cup coconut aminos
Instructions
- In a pan, heat 1/2 tablespoon olive oil. Sauté onions and garlic for 5 minutes.
- After 5 minutes add in peppers and carrots. Sauté for an additional 5 minutes until they start to soften.
- Add cauliflower rice and defrosted green peas. Sauté for an additional 5 minutes.
- Push the veggie mixture to one side of the pan.
- In a small bowl, whisk together eggs until combined. Add eggs to the pan and scramble on the empty side of the pan.
- Once eggs are cooked (about 1-2 minutes), stir together with veggie mixture.
- Add pepper, ginger, red pepper flakes, toasted sesame oil, rice wine vinegar and coconut aminos. Stir over low heat until combined and warm.
- Serve with sesame seeds or chopped scallions + enjoy!
Video
Notes
- Oil: You can sub sesame oil with olive oil, avocado oil, or melted butter. It will not be as flavorful though, so we really recommend using toasted sesame oil.
- Vegetables: Bulk up the dish by adding more vegetables! You can double the amount of peppers, peas and carrots! I’ve also added mushrooms and match-stick sliced zucchini and it was yummy!
- Rice: You can use any type of rice in this recipe. Brown or white rice will work. I haven’t tried this recipe with frozen cauliflower rice but I think it would work. It might be a little bit mushier.
- Egg free: You can simply omit the eggs.
- Protein: Feel free to add in shrimp, chicken, or beef.
- Coconut Aminos: If you don’t have coconut aminos – substitute soy sauce or Bragg’s liquid aminos.
Yum! Great recipe. Pictures are helpful.
This was a hit for my whole family (of 9, we got picky eaters ) Got to love when the table is silent and all are enoying the meal.
Once all assembled and cooked to directions, you can divide in 1/2, and take turns with the batches of turning up the heat and sauté it until charred, the flavor is very similar to restaurant quality. So yummy!
I’ve made this dish several times. It’s Delicious and healthy. I love it. Sometimes I add protein like shrimp and/or steak. Both work very well.
It was so easy with great step by step Instructions for a novice!! I did add some left over pork roast to it!! Delicious!!
its an awesome recipe and very very flavorabe! made it last night with my samon and shrimp both made in my air fryer
Tried this recipe, will not have to look for another one!
Can customize it by adding whatever you want…chicken, pork, shrimp, different veggies, cashews, peanuts, etc.
One thing I do different is I put a lot more garlic, about 5 or 6 whole smashed cloves
Thank You.
So good and easy!
You almost know what you’re talking about and this is not a bad recipe
Thank you for the backhanded compliment.
Made this recipe last night for dinner. It was so yummy! I added chicken to it but it tastes great without too.
Will definitely make this again soon! Thanks for sharing!
this was so yummy and the flavor combos were perfect! it took 30 minutes to make and now i have some left over for days! i also added 2 tbs of soy sauce and would recomend if you want a more bold flavor!
Very good! Next time I’ll add more ginger and maybe some garlic chili sauce.
This was SOOO good! Super easy to make and the flavor was awesome. I will definitely be making this again. Thanks for sharing another great dish!
I made this tonight and it was easy to follow. I will definitely make it again. Very adaptable-I can add different proteins and veggies. It’s a keeper!
10/10 this was excellent! The texture was just right and was very flavorful yet guilt free! It hit the spot and was so simple to make!