Cauliflower "Fried Rice"

Name: Cauliflower Fried Rice (Low-Carb)
Prep time: 20 min
Cook time: 10 min
Total time: 30 min
Yield: 4 servings
Cuisine: Chinese
Ingredients: 1 medium head (about 24 oz cauliflower, rinsed); 1 tbsp sesame oil; 2 egg whites; 1 large egg; pinch of salt; cooking spray; 1/2 small onion (diced fine); 1/2 cup frozen peas and carrots; 2 garlic cloves (minced); 5 scallions (diced, whites and greens separated); 3 tbsp soy sauce (or more to taste (Tamari for Gluten Free, Coconut Aminos for Paleo/Whole30))

Cauliflower Fried Rice is a low-carb, keto-friendly side dish that mimics traditional Chinese fried rice using riced cauliflower, eggs, and sesame oil. It delivers authentic fried rice flavor and texture in under 20 minutes with a fraction of the carbs.

🌍Chinese 🌍Japanese 🥗Paleo 🥗Gluten-Free 🏷️Cauliflower fried rice Cauliflower fried rice recipe

🏷️

🏷️Cauliflower rice

🏷️How to make cauliflower rice

🏷️Low carb cauliflower rice

🏷️Whole30

Total

30 min

Servings

4

Difficulty

Medium

Est. Cost

$22–$36

Recipe Source

View original recipe

From Skinnytaste

Ingredients

1 medium head (about 24 oz cauliflower, rinsed)
1 tbsp sesame oil
2 egg whites
1 large egg
pinch of salt
cooking spray
1/2 small onion (diced fine)
1/2 cup frozen peas and carrots
2 garlic cloves (minced)
5 scallions (diced, whites and greens separated)
3 tbsp soy sauce (or more to taste (Tamari for Gluten Free, Coconut Aminos for Paleo/Whole30))

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Instructions

1
Remove the core and let the cauliflower dry completely.
2
Coarsely chop into florets, then place half of the cauliflower in a food processor and pulse until the cauliflower is small and has the texture of rice or couscous – don't over process or it will get mushy. Set aside and repeat with the remaining cauliflower.
3
Combine egg and egg whites in a small bowl and beat with a fork. Season with salt.
4
Heat a large saute pan or wok over medium heat and spray with oil.
5
Add the eggs and cook, turning a few times until set; set aside.
6
Add the sesame oil and saute onions, scallion whites, peas and carrots and garlic about 3 to 4 minutes, or until soft.Raise the heat to medium-high.
7
Add the cauliflower "rice" to the saute pan along with soy sauce. Mix, cover and cook approximately 5 to 6 minutes, stirring frequently, until the cauliflower is slightly crispy on the outside but tender on the inside.
8
Add the egg then remove from heat and mix in scallion greens.

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Tips & Notes

Pro tips

Pulse cauliflower in a food processor in short bursts to create uniform rice-sized pieces; over-processing creates mush.
Cook cauliflower rice in a dry pan or with cooking spray first to evaporate moisture before adding oil and other ingredients.
Scramble eggs separately, then fold in at the end to keep them tender and distinct from the cauliflower.
Add scallion whites during cooking and greens at the very end for layered onion flavor and fresh texture.

Substitutions

Sesame oil → peanut oil or vegetable oil (loses sesame flavor but still works)
Frozen peas and carrots → fresh corn, bell peppers, or broccoli florets
Egg whites + 1 large egg → 2 whole eggs (adds richness, not lower-calorie)
Scallions → chives or green onions (same effect)

Storage & make-ahead

Store in an airtight container in the refrigerator for up to 3 days. Reheat gently in a skillet over medium heat with a splash of water or sesame oil to restore moisture.

Common Questions

Can I use fresh cauliflower rice instead of ricing a whole head?

Yes. Use about 4 cups pre-riced cauliflower to replace one medium head. Fresh or frozen both work; frozen may release extra moisture—pat dry before cooking.

How do I prevent cauliflower fried rice from being watery?

Pulse the cauliflower into rice-sized pieces, not a paste. Cook it over medium-high heat and let moisture evaporate in the pan before adding other ingredients. Avoid over-stirring.