Cauliflower Fried Rice That Outsmarts Takeout

You want the flavor bomb of fried rice without the food coma. Fair. This Cauliflower Fried Rice hits like your favorite takeout but keeps the carbs in check and the energy high.

It’s fast, flexible, and sneaky-healthy—exactly what you need on a weeknight when the fridge looks tragic. You’ll get golden bits, crisp veggies, and that irresistible umami finish. Best part?

It tastes indulgent and performs like a meal prep champ.

Why You’ll Love This Recipe

• Fast and forgiving: On the table in under 25 minutes with minimal cleanup.
• Big flavor, light feel: Classic fried rice vibes without the heavy crash.
• Custom-friendly: Swap proteins, tweak veggies, and play with heat levels.
• Meal-prep star: Reheats like a pro and holds texture better than you think.
• Budget-friendly: Uses everyday staples and stretches small amounts of protein.

Cauliflower Fried Rice That Outsmarts Takeout

Recipe by Wendy CarterCourse: Dinner, Keto

Servings

4

servings

Prep time

10

minutes

Cooking time

12

minutes

Calories

220

kcal

Ingredients

• 1 medium head cauliflower (or 4 cups store-bought riced cauliflower)

• 2 tablespoons neutral oil (avocado, canola, or light olive oil)

• 1 tablespoon sesame oil (toasted preferred, for flavor)

• 3 large eggs, lightly beaten

• 1 small onion, finely diced

• 2 cloves garlic, minced

• 1 teaspoon fresh ginger, grated (or 1/2 tsp ground)

• 1 cup frozen peas and carrots (no need to thaw)

• 3–4 green onions, thinly sliced (white and green parts separated)

• 2–3 tablespoons low-sodium soy sauce (or tamari/coconut aminos)

• 1 teaspoon rice vinegar (optional but recommended)

• 1/2 teaspoon white pepper (or black pepper)

• Optional protein: 1 cup cooked chicken, shrimp, tofu, or tempeh, diced

• Optional heat: 1 teaspoon chili-garlic sauce or a pinch of red pepper flakes

Step-by-Step Instructions

• Rice the cauliflower: Remove leaves and core. Pulse florets in a food processor until rice-sized. No processor? Grate on the large holes. Aim for even, small pieces, not mush.
• Preheat the pan like you mean it: Large skillet or wok over medium-high. Hot pan = better browning and less sog.
• Scramble the eggs: Add 1 teaspoon oil. Pour in eggs, scramble softly, then transfer to a plate. Don’t overcook; they’ll finish in the pan later.
• Aromatics go in: Add 1 tablespoon oil. Sauté onion 2 minutes until translucent. Stir in garlic and ginger for 30 seconds, until fragrant.
• Veggie boost: Add peas and carrots plus the white parts of green onion. Stir-fry 2 minutes.
• Brown the “rice”: Add remaining oil and the riced cauliflower in an even layer. Let it sit 1 minute to sear, then stir. Repeat for 4–6 minutes until steam releases and edges turn golden.
• Season smart: Stir in soy sauce, sesame oil, rice vinegar, and white pepper. Add chili-garlic sauce if using. Taste and adjust saltiness.
• Finish the dish: Fold in scrambled eggs and any cooked protein. Toss 1–2 minutes to heat through. Remove from heat and add green onion tops.
• Serve immediately: Plate hot. Optional garnish: extra sesame oil drizzle or toasted sesame seeds for crunch.

Storage Tips

• Fridge: Cool completely, then store in an airtight container for up to 4 days.
• Reheat: Skillet over medium heat with a splash of water or broth; stir until hot.
  

  Microwave works, but a pan revives texture better, IMO.

• Freezer: Yes—freeze up to 2 months. Thaw overnight in the fridge and reheat in a hot skillet.
• Meal prep: Portion into single-serve containers; add sauces fresh when reheating for best flavor.

Why You’ll Love It

• Satisfying without the slump: All the fried rice flavor with a lighter, fresher finish.
• Macros that cooperate: Protein-rich, fiber-forward, and lower-carb than traditional rice.
• Weeknight-proof: Minimal chopping, frozen veggies welcome, and cleanup is painless.

Nutrition Stats

Per serving (approximate, no added protein):

• Calories: ~220
• Protein: 9–12g (add protein to bump it to 20–30g)
• Carbs: 16–20g (mostly from veggies)
• Fiber: 4–6g
• Fat: 12–14g
• Sodium: 500–700mg (use low-sodium soy and season to taste)

Numbers will vary based on oil, soy sauce, and protein choices. If you’re tracking, plug your exact brands into a calculator.

FYI: shrimp or tofu add protein without heavy calories.

Don’t Make These Errors

• Over-pulsing the cauliflower: If it turns to confetti, it’ll steam into mush. Stop when pieces are rice-sized.
• Crowding the pan: Too much at once equals soggy results. Use a big skillet or cook in two batches.
• Skipping a hot pan: Heat is your friend.
  

  It evaporates moisture fast and builds flavor.

• Adding soy too early: Salt draws water. Brown first, then season so the “rice” doesn’t weep.
• Forgetting sesame oil is a finisher: Add near the end for aroma, not for frying—it can burn.

Different Takes

• Kimchi Cauli Fried Rice: Add 1/2–1 cup chopped kimchi and a spoon of gochujang. Top with a fried egg.
• Garlic Shrimp Version: Sear shrimp with garlic and butter, set aside, then fold in at the end with lemon zest.
• Teriyaki Tofu: Crisp tofu cubes in the pan first; glaze with a little teriyaki and return to the skillet at finish.
• Tropical Twist: Pineapple tidbits, bell pepper, and cashews; finish with lime juice and cilantro.
• Spicy Szechuan: Add chili crisp, a dash of black vinegar, and crushed peppercorns for numbing heat.

FAQ

Can I use frozen riced cauliflower?

Yes.

Cook it from frozen on a hot pan to drive off moisture. It may take 2–3 extra minutes to brown, but it works great.

How do I keep it from getting soggy?

Use a wide, hot pan; avoid crowding; and let the cauliflower sit undisturbed for short intervals to sear. Season after browning so salt doesn’t pull out water too early.

What protein works best?

Cooked chicken, shrimp, tofu, tempeh, or even leftover steak.

Add at the end to warm through so it stays tender.

Is coconut aminos a good soy substitute?

Absolutely. It’s sweeter and less salty, so you may want to add a pinch of salt or a splash of fish sauce to balance umami.

Can I make it egg-free?

Yes—skip the eggs and increase protein with tofu or edamame. A drizzle of tahini or a sprinkle of nutritional yeast adds richness.

What if I don’t have a wok?

Use the largest skillet you own.

Surface area beats depth here—more contact equals better browning.

In Conclusion

This Cauliflower Fried Rice punches way above its weight class: fast, flavorful, and friendly to your goals.

It delivers crispy bits, bold umami, and serious versatility without the heavy carb tag-along. Keep it classic or remix it with your favorite add-ins—either way, it’s weeknight gold.

Cook it once, and your takeout app might start feeling neglected.