I swapped rice for cauliflower and used a few pantry tricks in this Cauliflower Fried Rice to keep dinner low carb, Whole30 friendly, and ready in one pan for the whole family.

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I never thought I could trick my family into eating vegetables until I made this Cauliflower Fried Rice. Using riced cauliflower instead of grains gives the same snappy texture but way fewer carbs, and a couple beaten eggs folded in make it feel indulgent without wrecking your diet.

I like to hit the pan hot so the edges char a little, giving a toastiness that surprises you. You’ll be surprised how simple it feels.

Its fast, cleans up in one pan, and somehow satisfies like a real wok dinner. Try it and see what you think.

Ingredients

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Cauliflower: Low in carbs and calories, high in fiber and vitamin C, mild nutty taste.
Eggs: Good protein punch, adds silkiness and a bit of savoury richness to rice.
Avocado oil: Healthy monounsaturated fats, tolerates high heat so you can stir fry easy.
Sesame oil: Used sparingly, intense toasty flavor, gives Asian taste and aroma.
Onion: Adds sweetness when cooked, supplies fiber and small amounts of vitamin C.
Garlic: Sharp aromatic bite, immune boosting compounds, makes dish more savory quickly.
Coconut aminos: Salty sweet soy alternative, lower sodium, brings umami without heavy soy flavor.
Shrimp (optional): Lean seafood protein, cooks fast, gives extra texture and light seafood flavor.

Ingredient Quantities

1 medium head cauliflower, riced to yield about 4 to 5 cups cauliflower rice

2 large eggs, lightly beaten, or 3 if you like more egg

2 tablespoons avocado oil, divided (or olive oil or coconut oil)

1 teaspoon toasted sesame oil, for flavor

1 small yellow onion, finely diced (about 3/4 cup)

2 cloves garlic, minced

1 tablespoon fresh ginger, grated or minced

1/2 cup finely diced carrot (optional for lower carbs)

3 green onions, sliced (separate whites and greens)

2 tablespoons coconut aminos, or 2 tablespoons tamari / low sodium soy sauce

1/2 teaspoon kosher salt and 1/4 teaspoon freshly ground black pepper, or to taste

1/4 cup frozen peas (optional) or 1/4 cup diced bell pepper for lower carbs

1 to 2 teaspoons toasted sesame seeds, for garnish (optional)

Optional: 8 ounces cooked shrimp or diced chicken for extra protein

How to Make this

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1. Rice the cauliflower: cut into florets and pulse in a food processor until rice sized, about 4 to 5 cups, or grate on a box grater. Spread on a clean kitchen towel or paper towels and squeeze out as much moisture as you can so it does not turn soggy when cooking.

2. Prep everything else: finely dice the yellow onion, separate the green onion whites and greens and slice them, mince the garlic, grate the ginger, finely dice the carrot if using, measure out peas or diced bell pepper, beat 2 eggs (3 if you like more egg), and have coconut aminos or tamari, toasted sesame oil, avocado oil, salt and pepper ready. If adding protein, have cooked shrimp or diced chicken ready to go; if raw, cook it first and set aside.

3. Heat a large skillet or wok over medium high heat until hot, add 1 tablespoon avocado oil. Pour in the beaten eggs, scramble quickly until just set, then transfer the eggs to a plate and keep them aside.

4. Add the remaining 1 tablespoon avocado oil to the pan, add the diced yellow onion and the carrot, cook 2 to 3 minutes until the onion is translucent and carrot is starting to soften.

5. Stir in the minced garlic, grated ginger and the white parts of the green onions, cook about 30 seconds until fragrant but not burned.

6. Add the squeezed cauliflower rice to the pan, turn the heat up to high and stir fry, pressing and stirring frequently so moisture evaporates. Cook about 4 to 6 minutes until tender but not mushy.

7. Season the rice with 2 tablespoons coconut aminos or tamari, 1 teaspoon toasted sesame oil, 1/2 teaspoon kosher salt and 1/4 teaspoon black pepper, add the peas or diced bell pepper now so they heat through. Taste and adjust seasoning as needed.

8. Return the scrambled eggs to the pan and toss to combine, add cooked shrimp or chicken now if using so it warms through. Mix in the green onion greens, fold everything together until well combined.

9. Turn off the heat, drizzle a little extra toasted sesame oil if you want more flavor, sprinkle with 1 to 2 teaspoons toasted sesame seeds for garnish, serve hot.

Equipment Needed

1. Food processor (for ricing) or a box grater, whichever you got
2. Large skillet or wok (about 12 inch)
3. Sharp chef’s knife and cutting board
4. Mixing bowls, at least two (one to beat eggs, one to hold cauliflower)
5. Clean kitchen towel or cheesecloth and paper towels to squeeze out moisture
6. Heatproof spatula or wooden spoon for stir frying and scrambling eggs
7. Measuring spoons and measuring cups for oils, sauces and seasonings
8. Microplane or small grater for ginger, plus a small bowl for sauces; tongs for serving optional

FAQ

Can I use frozen cauliflower rice? Yes, you can, but thaw it first and squeeze out as much water as possible with a towel, or it will steam instead of fry. Cook it on high heat in batches so it gets a little color, dont overcrowd the pan.

How do I rice a cauliflower if I dont have pre-riced stuff? Cut into florets and pulse in a food processor until pea sized, or grate on a box grater. Dont over-process or it turns mushy. If it gets wet, press it in a towel before cooking.

Why does my cauliflower fried rice get soggy? Usually too much moisture or low heat. Use high heat, cook in smaller batches, and make sure the cauliflower is well drained. Also add the eggs toward the end so they dont release extra water into the mix.

Can I add shrimp or chicken? Totally. Cook shrimp or diced chicken first, set aside, then add back at the end to warm through. If you add raw pieces, brown them first so you dont overcook the cauliflower.

Is this recipe keto or low carb? Yes its a great low carb swap for rice. Skip the peas and carrots or use diced bell pepper for even fewer carbs, and use coconut aminos or tamari if you want lower sodium.

How do I store and reheat leftovers? Keep in an airtight container in the fridge for 3 to 4 days. Reheat in a skillet over medium high heat to get some texture back, the microwave works in a pinch but it can make it softer.

Cauliflower Fried Rice Recipe Substitutions and Variations

Cauliflower rice: riced broccoli, riced zucchini (squeeze the water out or it’ll get soggy), or regular cooked rice like jasmine or brown if you don’t need low-carb.
Eggs: crumbled firm tofu (add a pinch of turmeric and kala namak if you want an “eggy” flavor), or a chickpea-flour scramble, or just skip eggs and toss in extra cooked shrimp or diced chicken.
Coconut aminos/tamari: low-sodium soy sauce, Bragg’s liquid aminos, or a thinned miso paste. Taste as you go, soy is usually saltier so use a bit less.
Avocado/toasted sesame oil: use a neutral oil like grapeseed or light olive oil for cooking, and if you need that sesame flavor swap toasted sesame oil for toasted peanut oil or just sprinkle sesame seeds at the end.

Pro Tips

– Squeeze the cauliflower rice like you mean it. Even a little leftover water turns this soggy fast, so use a clean towel or salad spinner and really press; frozen riced cauliflower works too, just thaw and squeeze out the liquid.

– Cook on very high heat in a wide pan and dont overcrowd it. Stirring in smaller batches lets steam escape so the rice gets a bit of browning instead of a mushy pile.

– Save the toasted sesame oil for the finish, not the high heat. It burns and tastes bitter if cooked too long, so add just a drizzle at the end for big aroma, not earlier.

– Boost flavor with small concentrated additions, not more salt. A splash of fish sauce or a squeeze of lime at the end makes the whole dish sing; a tiny pinch of sugar can round out coconut aminos or tamari if it tastes flat.

– Add texture by searing proteins separately and topping with crunch. Quickly sear shrimp or chicken in the hot pan then fold them in, and finish with toasted sesame seeds or chopped roasted peanuts for contrast.

Cauliflower Fried Rice Recipe

Recipe by Bob Jones

0.0 from 0 votes

I swapped rice for cauliflower and used a few pantry tricks in this Cauliflower Fried Rice to keep dinner low carb, Whole30 friendly, and ready in one pan for the whole family.

Servings

servings

Calories

175

kcal

Equipment: 1. Food processor (for ricing) or a box grater, whichever you got
2. Large skillet or wok (about 12 inch)
3. Sharp chef’s knife and cutting board
4. Mixing bowls, at least two (one to beat eggs, one to hold cauliflower)
5. Clean kitchen towel or cheesecloth and paper towels to squeeze out moisture
6. Heatproof spatula or wooden spoon for stir frying and scrambling eggs
7. Measuring spoons and measuring cups for oils, sauces and seasonings
8. Microplane or small grater for ginger, plus a small bowl for sauces; tongs for serving optional

Ingredients

1 medium head cauliflower, riced to yield about 4 to 5 cups cauliflower rice
2 large eggs, lightly beaten, or 3 if you like more egg
2 tablespoons avocado oil, divided (or olive oil or coconut oil)
1 teaspoon toasted sesame oil, for flavor
1 small yellow onion, finely diced (about 3/4 cup)
2 cloves garlic, minced
1 tablespoon fresh ginger, grated or minced
1/2 cup finely diced carrot (optional for lower carbs)
3 green onions, sliced (separate whites and greens)
2 tablespoons coconut aminos, or 2 tablespoons tamari / low sodium soy sauce
1/2 teaspoon kosher salt and 1/4 teaspoon freshly ground black pepper, or to taste
1/4 cup frozen peas (optional) or 1/4 cup diced bell pepper for lower carbs
1 to 2 teaspoons toasted sesame seeds, for garnish (optional)
Optional: 8 ounces cooked shrimp or diced chicken for extra protein

Directions

Rice the cauliflower: cut into florets and pulse in a food processor until rice sized, about 4 to 5 cups, or grate on a box grater. Spread on a clean kitchen towel or paper towels and squeeze out as much moisture as you can so it does not turn soggy when cooking.
Prep everything else: finely dice the yellow onion, separate the green onion whites and greens and slice them, mince the garlic, grate the ginger, finely dice the carrot if using, measure out peas or diced bell pepper, beat 2 eggs (3 if you like more egg), and have coconut aminos or tamari, toasted sesame oil, avocado oil, salt and pepper ready. If adding protein, have cooked shrimp or diced chicken ready to go; if raw, cook it first and set aside.
Heat a large skillet or wok over medium high heat until hot, add 1 tablespoon avocado oil. Pour in the beaten eggs, scramble quickly until just set, then transfer the eggs to a plate and keep them aside.
Add the remaining 1 tablespoon avocado oil to the pan, add the diced yellow onion and the carrot, cook 2 to 3 minutes until the onion is translucent and carrot is starting to soften.
Stir in the minced garlic, grated ginger and the white parts of the green onions, cook about 30 seconds until fragrant but not burned.
Add the squeezed cauliflower rice to the pan, turn the heat up to high and stir fry, pressing and stirring frequently so moisture evaporates. Cook about 4 to 6 minutes until tender but not mushy.
Season the rice with 2 tablespoons coconut aminos or tamari, 1 teaspoon toasted sesame oil, 1/2 teaspoon kosher salt and 1/4 teaspoon black pepper, add the peas or diced bell pepper now so they heat through. Taste and adjust seasoning as needed.
Return the scrambled eggs to the pan and toss to combine, add cooked shrimp or chicken now if using so it warms through. Mix in the green onion greens, fold everything together until well combined.
Turn off the heat, drizzle a little extra toasted sesame oil if you want more flavor, sprinkle with 1 to 2 teaspoons toasted sesame seeds for garnish, serve hot.

Notes

Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.