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 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.
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.
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!
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
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.
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.
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.
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!).
Easy Cauliflower Fried Rice (with Frozen Veggies)
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.
- 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.
- Add the scrambled eggs back to the pan and 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.