Low-Carb Cauliflower Fried Rice Recipe

This Cauliflower Fried Rice is a flavorful, low-carb alternative to traditional fried rice. It’s packed with vegetables, seasoned with a bright soy‑vinegar sauce, and finished with scrambled eggs and crunchy nuts. Quick to make and easy to customize, this dish works as a main or a hearty side.

Let’s Make Low Carb Fried Rice

If you love classic fried rice but want a lighter, lower‑carb version, this cauliflower fried rice delivers the same savory satisfaction with far fewer carbs. We start with riced cauliflower, add a selection of crunchy vegetables and shelled edamame, scramble in a couple of eggs, and finish with a simple sauce that brightens every bite.

What is Cauliflower Rice?

Cauliflower rice—also called riced cauliflower—is raw cauliflower pulsed in a food processor or blender until it resembles small grains of rice. It cooks quickly and soaks up flavors well, making it a versatile substitute in rice-based dishes.

Why Make Cauliflower Fried Rice?

• Great low‑carb alternative to traditional rice.
• Naturally gluten‑free and vegetarian (add protein if desired).
• High in fiber and low in fat compared to white rice.
• Easy to customize—swap vegetables, add chicken, shrimp, or tofu.

How to Make Cauliflower Fried Rice

Start by Making Cauliflower Rice

Begin by preparing cauliflower rice. Break a large head of cauliflower into florets, pulse in a food processor until the pieces resemble rice. Do not overprocess into a paste—short bursts will give you the right texture.

Prepare the Cauliflower

Trim leaves and core the cauliflower. Chop into medium pieces that fit comfortably in your food processor. Pulse in batches if needed.

Process Cauliflower

Cover and pulse on high until the cauliflower breaks down into small, rice‑sized bits. Stop frequently to check texture.

Remove Moisture

To avoid a soggy result, drain excess moisture: line a bowl with a clean tea towel or cheesecloth, transfer the riced cauliflower to the cloth, sprinkle with a pinch of salt, let sit 10–15 minutes, then twist and squeeze to extract water. This helps the cauliflower brown properly in the skillet.

Time to Prepare the Fried Rice

Sauté Cauliflower Rice

Heat a large skillet over medium‑high heat and add olive oil. When shimmering, spread the cauliflower rice in an even layer and let it cook undisturbed for 2–3 minutes to develop color. Stir and continue to cook another 1–2 minutes until lightly browned.

Add Vegetables

Add frozen corn, shelled edamame, diced red pepper, and most of the sliced green onions (reserve some for garnish). Sauté 2–3 minutes until vegetables are heated through and slightly tender.

Make the Sauce

Whisk together soy sauce (or coconut aminos), rice vinegar, and a splash of fish sauce for umami. Set aside.

Add and Scramble Eggs

Push the rice and vegetables to the pan edges to make a well in the center. Crack two eggs into the well and scramble briefly until just set, then fold them into the rice and vegetables.

Add Sauce and Finish

Pour the sauce over the pan, toss everything to combine, and cook another 3–5 minutes so flavors meld. Remove from heat and top with remaining green onions and chopped cashews or peanuts for crunch. Serve hot and enjoy.

How to Store Cauliflower Fried Rice

Cool the fried rice to room temperature, then transfer to an airtight container and refrigerate. It will keep for 2–3 days. Reheat gently in a skillet over medium heat, adding a splash of water or oil if needed to restore moisture.

How to Freeze Cauliflower Fried Rice

Cauliflower fried rice freezes well. For best results, freeze the raw riced cauliflower and vegetables in a freezer‑safe bag for up to 3 months. When ready to cook, thaw in the fridge or cook from frozen, adjusting cook time as needed. If freezing a fully cooked batch, cool completely before sealing and freeze up to 3 months; reheat thoroughly before serving.

Cauliflower Fried Rice — Recipe Overview

Author: Emily Richter

Prep: 15 mins • Cook: 10 mins • Total: 25 mins • Servings: 6

Ingredients

• 1 large head cauliflower, riced (~2–3 cups)
• 3 tablespoons olive oil
• 5 oz frozen corn
• 5 oz frozen shelled edamame
• 1 large red pepper, diced
• 5 green onions, thinly sliced and separated
• 2 large eggs
• 4 tablespoons soy sauce or coconut aminos
• 1 tablespoon rice vinegar
• 1 teaspoon fish sauce (optional)
• 1/4 cup chopped cashews or peanuts

Instructions

1. Line a medium bowl with a clean tea towel or cheesecloth and set aside.
2. Chop cauliflower into florets and pulse in a food processor until rice‑sized. Work in batches if necessary.
3. Transfer the riced cauliflower to the lined bowl, sprinkle with a pinch of salt, let sit 10–15 minutes, then twist and squeeze to remove excess moisture.
4. Heat a large skillet over medium‑high heat. Add olive oil and once hot spread the cauliflower rice in the pan. Let it cook undisturbed 2–3 minutes to brown, then stir and cook another 1–2 minutes.
5. Add corn, edamame, diced red pepper, and 2 of the sliced green onions. Sauté 2–3 minutes until vegetables are heated through.
6. Whisk together soy sauce, rice vinegar, and fish sauce in a small bowl and set aside.
7. Push rice and vegetables to the edges of the pan to make a well. Crack in two eggs, scramble briefly until set, then incorporate into the rice.
8. Pour in the sauce, toss to combine, and cook 3–5 minutes so flavors meld. Remove from heat and top with remaining green onions and chopped cashews.

Nutrition

Calories: 200 kcal • Carbohydrates: 12 g • Protein: 9 g • Fat: 12 g • Fiber: 2 g • Sugar: 5 g

Nutrition information is an approximation and should be used as a general guide.