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Home » Recipes » Dinner » Sides » Easy Cauliflower Fried Rice (with Frozen Veggies!)

Mar 8, 2018(updated October 14, 2022)

Easy Cauliflower Fried Rice (with Frozen Veggies!)

4.89 from 27 votes
By Dani Spies
Jump to Recipe Jump to Video Print Recipe

This post may contain affiliate links.

This easy-to-make Cauliflower Fried Rice is made with frozen veggies and comes together in just 20-minutes. I love using a combination of eggs and egg whites to increase the protein content of this meal and I add lots of flavor by using a combination of ginger, garlic, soy sauce, and toasted sesame oil. This recipe had so much flavor, color, and texture; it’s like a party in a pan!

Cauliflower fried rice served in a white bowl with chopsticks.

Cauliflower Fried Rice is on the menu, weekly, at my house. It’s super easy to make and takes just 20 minutes to throw together. This is a great recipe to clean out the fridge! For convenience, I like to use frozen vegetables, but you can substitute whatever veggies you have on hand. You can leave it vegetarian or add in your favorite protein. Chicken, shrimp, or beef are all great options! 

Not only is this healthy recipe quick, easy and versatile, but it’s also loaded with flavor and it fits a variety of diets, like keto, gluten free and vegetarian. A great low-carb option to replace traditional rice whenever you’re craving a delicious Asian dish for dinner.

Why you’ll love this recipe

  • Healthy: Low carb and gluten free with clean ingredients, cauliflower fried rice is packed with fiber, protein, and plenty of vegetables for a nutritious meal. 
  • Quick & easy: There is nothing better than an easy one-pan meal made on the stovetop in about 20 minutes! This dish is effortless and cooks quickly, so it is a great dinner option, even on busy weeknights. 
  • Flexible: You can easily switch out different vegetables and ingredients in this recipe. You can also boost the protein by adding chicken or shrimp, or leave out the eggs to make this vegan.
  • Family-friendly: Kids love stir fry recipes! This easy recipe is a crowd favorite because the combination of vegetables and incredible flavors blend so well together.
Fried cauliflower with other veggies in a large skillet.

Ingredients needed

This tasty cauliflower fried rice is made with veggies, cauliflower rice, tofu and a combination of ginger and other flavorings. Here’s what you’ll need to make it:

  • Eggs & egg whites: Fluffy scrambled eggs tie this stir fry together and make it taste like your favorite restaurant’s fried rice.
  • Sesame oil: Nutty sesame oil is aromatic, flavorful and a must when making fried rice.
  • Onion & garlic: Keeps this recipe savory and well-flavored. Either a yellow or white onion will work and I highly recommend fresh garlic.
  • Ginger: Fresh ginger adds a warm bite and a little sweetness.
  • Vegetables: To keep this recipe super easy, we use frozen veggies, plus half of a red bell pepper. I like the peas, green beans, corn and carrot combo. However, feel free to use whatever vegetables you have on hand.
  • Cauliflower rice: Make your own cauliflower rice by ricing it with a food processor or grating it with a box grater. Here’s how to make cauliflower rice at home. Alternately, fresh or frozen cauliflower rice from the store will work to save on time.
  • Soy sauce: Salty, rich soy sauce flavors this recipe and makes it pungent and delicious. Tamari or coconut aminos will work in place of the soy sauce for gluten free and sugar free options.
  • Green onions: Fresh green onions are optional, but highly recommended for garnishing the dish before serving!

How to make this recipe

The preparation of this dish is SO simple. Here’s the easy method:

For the full, printable recipe, see the recipe card at the bottom of the page.

Scramble the eggs: Whisk together eggs and egg whites. Coat a small nonstick pan with cooking spray and scramble eggs until done. Season with salt and pepper, set aside.

Sauté the onion & garlic: Heat sesame oil in a large nonstick skillet or cast iron skillet. Add in the onions, garlic, ginger and a pinch of salt. Cook for about 4 minutes or until the onions are tender and translucent.

Scrambled eggs in a pan.
Sautéing onion and garlic in a small skillet.

Cook the veggies: Stir in in frozen veggies, red bell pepper, cauliflower rice, and soy sauce. Cover and cook for 5-8 minutes or until the “rice” is tender and the veggies are heated through.

Serve and enjoy: Top with green onions and sesame seeds (if using) and dig in!

Cooking veggies in a large skillet.
Cauliflower fried rice in a skillet garnished with green onions.

Tips for recipe success

  • Cauliflower rice: For this recipe, I prefer to use pre-riced cauliflower that can be found in the produce section of most grocery stores. I recommend cauliflower rice that is not super fine, so keep that in mind when buying. 
  • Frozen cauliflower rice: If you are using frozen cauliflower rice, there is no need to defrost it. Simply add it directly to the hot pan with the other veggies.
  • Make it spicy: If you’d like to add a little heat to this recipe, sprinkle in some crushed chili flakes or cayenne pepper. You can also serve with sriracha sauce.

Frequently asked questions

Why is my cauliflower fried rice soggy?

Be sure to cook the cauliflower rice for no longer than the instructed time to prevent extra moisture in the pan. If you cook the cauliflower rice over heat for too long, then it will become soft and soggy.

Is cauliflower rice good for weight loss?

Compared with regular rice, cauliflower rice is especially low in calories and carbs. This makes it a popular choice for people trying to lose weight or watch their carb intake.

How do you get moisture out of cauliflower rice?

If your “rice” has too much moisture, then you can remove the excess moisture by patting the cauliflower rice with a paper towel or tea towel to remove the water. You can also squeeze the cauliflower rice over a bowl inside a towel to release any moisture.

Storage & reheating

  • Storing leftovers: Place any leftover cauliflower fried rice in an airtight storage container and store in the refrigerator for 3-4 days. Any longer than that and it will start to get soggy.
  • Reheating: Reheat the fried rice in a hot skillet or in the microwave for a few minutes.
  • Freezing: We don’t recommend freezing this recipe. I haven’t tried it but I think it will get soggy and mushy when reheated.
Cauliflower fried rice served with chopsticks.

Definitely add this one to your weeknight lineup. It’s great on it’s own, or as a side dish paired with salmon, chicken or tofu. Enjoy!

More healthy cauliflower recipes to try:

  • Cauliflower Pizza Crust (That Won’t Fall Apart)
  • Cauliflower Bagels
  • Cauliflower Grilled Cheese Sandwiches
  • Baked Buffalo Cauliflower Bites (with breading)
  • Roasted Cauliflower Buffalo Bites (without breading)

If you make and enjoy this recipe, be sure to leave a comment and ★ rating below letting me know how they turned out. Your feedback is so helpful for me and our Clean & Delicious community (thank you!).

Cauliflower fried rice served in a white bowl with chopsticks.
Print Recipe
4.89 from 27 votes

Easy Cauliflower Fried Rice (with Frozen Veggies)

This easy-to-make Cauliflower Fried Rice is made with frozen veggies and comes together in just 20-minutes. I love using a combination of eggs and egg whites to increase the protein content of this meal and I add lots of flavor by using a combination of ginger, garlic, soy sauce, and toasted sesame oil. This recipe had so much flavor, color, and texture; it's like a party in a pan!
Course: DIET, DINNER, sides
Cuisine: Asian, low carb + keto
Diet: Gluten Free, Vegetarian
Author: Dani Spies
Prep Time5 mins
Cook Time15 mins
Total Time20 mins
Servings: 4 servings
Calories: 188kcal

Ingredients

  • 2 eggs
  • 1/2 cup egg whites
  • 2 teaspoon sesame oil
  • 1/2 onion chopped
  • 2 garlic cloves chopped
  • 1 teaspoon grated ginger
  • 2 cups frozen mixed vegetables I like peas, green beans, corn + carrot combo
  • 1/2 red bell pepper chopped
  • 4-5 cups cauliflower rice
  • 3-4 tablespoons soy sauce
  • 5 green onions, minced

Instructions

  • Whisk together eggs and egg whites. Coat a small nonstick pan with cooking spray and scramble eggs until done. Season with salt and pepper, set aside.
  • Heat sesame oil in a large nonstick skillet or cast iron skillet. Add in the onions, garlic, ginger and a pinch of salt. Cook for about 4 minutes or until the onions are tender and translucent.
    Cooking onion and garlic in a small pan.
  • Stir in in frozen veggies, red bell pepper, cauliflower rice, and soy sauce. Cover and cook for 5-8 minutes or until the “rice” is tender and the veggies are heated through.
    Cooking cauliflower fried rice in a nonstick skillet.
  • Top with green onions and sesame seeds (if using). Enjoy!

Notes

  • Storing leftovers: Place any leftover cauliflower fried rice in an airtight storage container and store in the refrigerator for 3-4 days. Any longer than that and it will start to get soggy.
  • Reheating: Reheat the fried rice in a hot skillet or in the microwave for a few minutes.
  • Freezing: We don’t recommend freezing this recipe. I haven’t tried it but I think it will get soggy and mushy when reheated.

Nutrition

Serving: 1serving | Calories: 188kcal | Carbohydrates: 25g | Protein: 14g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 2g | Trans Fat: 0.01g | Cholesterol: 82mg | Sodium: 930mg | Potassium: 881mg | Fiber: 8g | Sugar: 5g | Vitamin A: 5355IU | Vitamin C: 110mg | Calcium: 93mg | Iron: 3mg

Gluten Free, Low Carb + Keto, Recipes, Sides, Vegetarian

About Dani Spies

Dani Spies is the founder and host of Clean & Delicious; a weekly cooking show on YouTube and a healthy eating blog that celebrates real, whole foods! She takes a holistic approach to health and wellness and is loved for her approachable, down to earth style both in and out of the kitchen.

Learn MoreWork With Me

Reader Interactions

Yum! I love this recipe.

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    If you loved this recipe please leave a comment and star rating below. Questions are also welcome. Cheers!

    Recipe Rating




    Comments

  1. Judy says

    March 8, 2018 at 5:04 pm

    5 stars
    What an be used to replace egg whites? Can’t use eggs, flax seeds.
    Thank you

    Reply
    • Dani says

      March 14, 2018 at 1:39 pm

      5 stars
      You can skip it or try some chicken, beef, or tofu!!

      Reply
  2. Pati Clark says

    March 8, 2018 at 6:29 pm

    5 stars
    Great recipe !!!! Leftovers will make a great lunch next day !!!!

    Reply
    • Dani says

      March 14, 2018 at 1:40 pm

      5 stars
      Yay!! So glad you enjoyed it.

      Reply
  3. Lyn says

    March 14, 2018 at 1:00 pm

    5 stars
    This looks like a fantastic recipe! Can you post a link to your favorite food processor?

    Reply
    • Dani says

      March 14, 2018 at 1:44 pm

      5 stars
      This is the one I like – > https://amzn.to/2FWGLVj

      Reply
  4. Terry Sheets says

    March 29, 2018 at 12:16 am

    5 stars
    I tried this recipe for dinner tonight and it came together so quickly! I loved the taste of the freshly riced cauliflower – so mild. I had never used gomasio before and love the nutty taste. The sesame oil is fragrant as well when cooking with the onions and garlic. It was a very satisfying meal with added chicken. My husband who is learning to enjoy more vegetables actually said he could see us eating this dish as one of our go to meals. Love your website and enjoy trying your recipes! You always have very helpful tips!!!

    Reply
    • Dani says

      April 5, 2018 at 4:01 pm

      5 stars
      So glad to hear that you enjoyed it Terry! Thanks for taking the time to let me know.

      Reply
  5. Kenda Maxwell says

    May 17, 2018 at 6:01 pm

    5 stars
    I made this last night and by mistake I used Hot Sesame Seed Oil. But I am glad I did. It gave the dish a little bit of kick.

    Reply
    • Dani says

      May 19, 2018 at 11:27 am

      5 stars
      Yum!That sounds really good.

      Reply
  6. Baxter says

    May 18, 2018 at 12:35 am

    5 stars
    This looks so colorful and yummy!!

    Reply
    • Dani says

      May 18, 2018 at 4:37 pm

      5 stars
      It is 🙂 Enjoy it!!

      Reply
  7. Janet Wilson says

    November 10, 2018 at 7:15 pm

    5 stars
    My husband showed me this receipt and I made it tonight. Added chicken as we had some left over. It was really good. I don’t always like cauliflower cooked but I loved this one. I will be making this again.

    We have made more dinners that was seen on you site, e.g. eggplant pizza and I never liked eggplant before.

    Thank you for sharing healthy food..

    Reply
    • Dani says

      November 14, 2018 at 9:39 pm

      5 stars
      So glad you are enjoying the recipes Janet. Thanks for letting me know.

      Reply
  8. Helen Johnson says

    January 7, 2019 at 1:24 pm

    5 stars
    Hi Dani,
    I discovered your website by chance yesterday and cooked 3 recipes straight away: Cauliflower ‘Fried Rice’ (added fresh Shitake mushrooms and red pepper flakes), red beets and the red beet greens (added fresh squeezed lemon juice). Everything turned out amazing and truly does taste delicious! My husband and I are having the Cauliflower ‘Fried Rice’ for dinner tonight, along with grilled tuna steaks. I’ve flagged a few other recipes and plan to use this site to prepare healthier meals for my husband and me. I’m hooked – this site is EXACTLY what I have been looking for. THANK YOU!!

    Reply
    • Dani says

      January 7, 2019 at 3:41 pm

      5 stars
      Welcome Helen! I’m so glad to have you here. Please let me know if you have any questions and enjoy!

      Reply
  9. Wendi says

    March 28, 2019 at 8:08 pm

    5 stars
    Hi Dani, I made this “fried rice” tonight (along with the salmon and quinoa patties) and it was incredibly delicious. My daughter who loathes anything cauliflower had THIRDS! She was completely shocked when I told her it was cauliflower. She couldn’t believe it. Thank you so much for these wonderful recipes. They are delicious indeed and I am so glad to have your help in getting more veggies into my family!

    Reply
  10. Ursula Melia says

    May 6, 2019 at 9:13 am

    5 stars
    Hi Dani
    For some reason I cannot activate the star rating but it’s a 5 star recipe! I made it today for my lunch. I absolutely LOVED it. I didn’t have any sesame oil but it worked just fine without it for me. I am slowly cooking myself through your recipes and find them all absolutely delicious! Thank you so much for sharing your recipes and great eating philosophy, I really appreciate it!

    Reply
  11. Becky says

    June 28, 2019 at 12:39 pm

    5 stars
    Making this recipe for the second time tonight. I will be doubling the recipe so I can take a break from my salad lunches. Cauliflower Fried Rice is CLEAN AND DELICIOUS!!

    Reply
  12. Kristine Rupar says

    August 16, 2019 at 12:04 am

    5 stars
    I love your recipe, and I love your site! I made it exactly as you said, but I doubled the recipe. We had leftovers, so day two I made a salad out of the cold left overs. Tossed Arugula, spinach, chopped radish, shredded red cabbage, chopped avocado and toasted almonds, and dressed it with a quick asian dressing (avo oil, touch sesame oil, touch soy sauce, maple syrup and rice vinegar…. or some sort of asian vinagrette of your choice) then added in the left over cauliflower fried rice (cold, about 2 cups) lightly toss, serve ….. soooo delicious! It is as yummy cold as it is hot. My husband loved it too! 🙂 Thanks again!

    Reply
    • Dani says

      August 16, 2019 at 2:19 pm

      That sounds amazing Kristine! So glad you enjoyed the recipe.

      Reply
  13. Robin R Miller says

    March 7, 2020 at 10:15 am

    I have tried several recipes, the cauliflower fried rice and Brussels sprout, bacon and apples. I especially like the Brussels sprouts. The cauliflower I didn’t have the sesame seed oil so I know that was likely a miss on my part. I would love it if you would do a cookbook with all these recipes. Thank you for making healthy eating real and not so ‘exotic’ as my son says, to where I either don’t have the ingredients or its some weird flavor that my family wont like. I love the simple explanations of how to change out the unhealthy ingredients for more healthy ones, how you can either make your own or buy and which products to buy. SO helpful!

    Reply
    • Dani says

      March 9, 2020 at 1:23 pm

      So glad you are enjoying the recipes + the videos. Thanks for taking the time to let me know.

      Reply
  14. Nancy Kringle says

    October 14, 2022 at 8:04 pm

    5 stars
    Hi Dani! I plan to make this recipe in the near future. I’m watching my carb intake and wonder how much of the finished dish is a serving. I didn’t see it noted in the nutrition information. Thanks! I enjoy your videos and have made several of your recipes in the past several years.

    Reply
    • Dani Spies says

      October 16, 2022 at 9:57 am

      Hi Nancy, this recipe makes four servings so it’s probably about 1.5 cups!

      Reply
  15. Karen Driscoll-Martes says

    December 15, 2022 at 8:01 am

    5 stars
    This was so easy to make and turned out so good. Can’t wait to have the leftovers for lunch!!

    Reply

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Hi, I’m Dani.

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