Cauliflower Fried Rice (10 minute recipe) - The Big Man's World ® (2024)

Skip the carbs, but keep the flavor with this easy cauliflower rice recipe. Ready in 10 minutes and easy to customize!

Cauliflower Fried Rice (10 minute recipe) - The Big Man's World ® (1)

Cauliflower has been a lifesaver when it comes to low-carb recipes. Its mild flavor and fluffy texture make it a great swap in things like cauliflower pizza crust, cauliflower mashed potatoes, and now cauliflower fried rice.

With all of the flavor of traditional fried rice but a fraction of the carbs, it’s a low-carb substitution that doesn’t make me feel like I have to sacrifice.

Table of Contents
  1. Recipe highlights
  2. Ingredients needed
  3. How to make cauliflower fried rice
  4. Recipe tips and variations
  5. How to store leftovers
  6. More creative cauliflower recipes
  7. Cauliflower Fried Rice (Recipe Card)

Recipe highlights

  • A creative take on cauliflower. Like cauliflower steak and air fryer cauliflower, this is no simple steamed side dish. It’s cauliflower at its finest!
  • Makes great leftovers. Just like regular fried rice, this recipe reheats like magic and tastes even better the next day.
  • Low-carb and low-calorie. A single serving of this cauliflower rice has just 8 grams of net carbs and under 200 calories, compared to traditional fried rice, which has over 40 grams of carbs for nearly double the calories!
  • Easy to customize. You can add whatever vegetables, seasonings, or protein you desire. I’ll be sure to give you plenty of suggestions later on.
Cauliflower Fried Rice (10 minute recipe) - The Big Man's World ® (2)

Ingredients needed

Like traditional fried rice, you’ll need just a handful of ingredients.

  • Cauliflower. Grate the florets in a rice-like texture, process them in a food processor, or get pre-riced cauliflower from the store. If you’re using frozen cauliflower rice, let it thaw overnight or microwave it for 30 seconds, then remove the excess moisture with paper towels before cooking.
  • Olive oil. You can substitute it with any other neutral-flavored oil.
  • Vegetables. My favorites are onions, carrots, red bell peppers, and frozen peas.
  • Fresh ginger and garlic. Essentials for any good fried rice recipe. I highly recommend buying them fresh.
  • Salt. To taste.
  • Soy sauce. Another fried rice essential. Use gluten-free tamari if needed.
  • Sesame oil. Optional. Feel free to skip it if you don’t like it, or use lightly toasted sesame oil for a more subtle sesame flavor.
  • Large eggs. Preferably room-temperature and freshly whisked.

How to make cauliflower fried rice

I’ve included step-by-step photos below to make this recipe easy to follow at home. For the full printable recipe instructions and ingredient quantities, scroll to the recipe card at the bottom of this post.

Step 1- Make the cauliflower rice. In a high-speed blender or food processor, add the chopped cauliflower florets and pulse until it reaches a rice-like consistency.

Step 2- Cook the veggies. In a large wok or skillet over medium heat, add the oil. Once hot, add the garlic and ginger and fry for 1-2 minutes, then add the carrots, peppers, peas, onions, and riced cauliflower. Cook for 3-4 minutes or until the veggies are softened.

Step 3- Cook eggs. Push the veggies to one side, add the sesame oil, then add the eggs and gently scramble them. Combine them with the veggies.
Step 4- Add soy sauce. Add the soy sauce and stir fry for 1-2 minutes before removing the pan from the heat and serving warm.

Cauliflower Fried Rice (10 minute recipe) - The Big Man's World ® (3)

Recipe tips and variations

  • Use a large skillet. So that the rice gets equal access to the heat and gets a subtle fried exterior.
  • To avoid soggy cauliflower rice, don’t over-cook it. The longer it cooks, the more water is released.
  • Chop the veggies evenly. So they cook at the same time.
  • Add protein. To make a heartier dish, I like to add chopped chicken breast, shrimp, or beef.
  • Make vegan fried rice. Skip the egg and add crispy baked tofu.
  • Garnish. While optional, I like to add toasted sesame seeds and chopped green onions for extra flavor and a pop of color.
  • Make kimchi fried rice. Add ½ cup of drained and chopped kimchi to the skillet right before serving.

How to store leftovers

To store: Leftovers can be stored in the refrigerator in airtight containers for up to 3 days.

To freeze: Place the cooked cauliflower fried rice in a container to freeze for 2-3 months. Let it thaw overnight in the fridge, or add more reheating time.
To reheat: Leftover fried rice should be reheated in the microwave or in a large nonstick skillet over medium-high heat until warm.

Cauliflower Fried Rice (10 minute recipe) - The Big Man's World ® (4)

More creative cauliflower recipes

  • Cauliflower casserole– Comforting, cheesy, and loaded with crispy bacon, it doesn’t get better than this.
  • Cauliflower mac and cheese– A delicious, guilt-free swap for classic mac and cheese.
  • Buffalo cauliflower bites– Tender cauliflower smothered in spicy buffalo sauce.
  • Asian cauliflower Crispy battered cauliflower covered in a sweet and tangy Asian sauce.

Cauliflower Fried Rice (10 minute recipe) - The Big Man's World ® (5)

Cauliflower Fried Rice

5 from 78 votes

Learn how to make cauliflower fried rice that skips the carbs but keeps all the flavor! Ready in 10 minutes and easy to customize!

Servings: 4 servings

Prep: 1 minute min

Cook: 9 minutes mins

Total: 10 minutes mins

Ingredients

  • 1 large cauliflower
  • 1 tablespoon oil
  • 2 cloves garlic chopped finely
  • 1 large onion chopped finely
  • 1 teaspoon ginger spring onions
  • 1/4 cup carrots chopped finely
  • 1/2 large bell pepper chopped
  • 1 cup frozen peas
  • 1 tablespoon sesame oil
  • 2 large eggs whisked
  • 1/4 cup soy sauce

Instructions

  • In a high speed blender or food processor, add your chopped cauliflower and pulse until a rice-like consistency. Set aside.

  • In a large wok or frying pan, add your oil and place over medium heat. Once hot, add your onions and garlic and fry for 1-2 minutes, before adding your carrots, peppers, frozen peas, and riced cauliflower and cook for 3-4 minutes, until softened.

  • Push the vegetables to one side and add the sesame oil then add the eggs and gently scramble them. Mix them through the vegetables.

  • Add the soy sauce stir fry for 1-2 minutes, before removing the pan off the heat.

Notes

TO STORE: Leftovers can be stored in the refrigerator in air-tight containers for up to 3 days.

TO FREEZE: Place the cooked cauliflower fried rice in a container to freeze for 2-3 months.

TO REHEAT: Always reheat the rice in a non-stick pan until hot.

Nutrition

Serving: 1servingCalories: 185kcalCarbohydrates: 15gProtein: 10gFat: 10gSodium: 917mgPotassium: 825mgFiber: 7gVitamin A: 2114IUVitamin C: 131mgCalcium: 79mgIron: 2mgNET CARBS: 8g

Course: Main Course

Cuisine: American

Author: Arman Liew

Tried this recipe?Give us a shout at @thebigmansworld or tag #thebigmansworld!

Disclosure: This post may contain affiliate links. I may earn a small commission for my endorsem*nt, recommendation, testimonial, and/or link to any products or services from this website.

Cauliflower Fried Rice (10 minute recipe) - The Big Man's World ® (2024)

FAQs

How do you get the cauliflower taste out of cauliflower rice? ›

Simply cooking in ginger, garlic and peanut butter is a great start. It can be sautéed on a skillet with olive oil for flavour and texture. For a more flavourful dish, you can cook the cauliflower rice with chicken, fish or vegetables and add extra ingredients such as rice wine vinegar, fresh spinach or quinoa.

How to make cauliflower rice that isn't soggy? ›

Easy DIY Raw Cauliflower Rice Recipe (That's Not Mushy!)

In a food processor, add the cauliflower florets and pulse for 30-60 seconds. Add 2-3 cups at a time and remove as it is riced. This will prevent the cauliflower from being over-processed. With a towel, pat dry or squeeze the liquid out from the cauliflower.

Why is my cauliflower fried rice soggy? ›

Be sure to thaw frozen riced cauliflower before using, and wring out any excess moisture to keep your fried rice from getting soggy.

How do you get moisture out of cauliflower rice? ›

If using a food processor, cut into small pieces and use the grater attachment to grate the cauliflower into “rice.” Optional: Transfer to a clean towel or paper towel and press to remove any excess moisture, which can make your dish soggy. Once you have your cauliflower rice, it's easy to cook (or enjoy raw)!

Why do you soak cauliflower before cooking? ›

If you're planning to roast the cauliflower whole or slice it into steaks, slice off the thick stem at the base. Drop the whole cauliflower head upside-down into cool, salted water. Let it soak for 10 to 15 minutes to remove dirt, residue and bugs.

How to hide the taste of cauliflower rice? ›

You can minimize it by cooking it quickly, and not overcooking it. Cauliflower rice is chopped into very small pieces, and requires only minimal cooking. If I were trying to reduce the odor, I would saute it instead of boiling, to caramelize it and bring out some sweeter flavors.

How do you take the bitterness out of cauliflower rice? ›

In a large skillet, heat 1 teaspoon of olive oil over medium heat. Add the scallions and cauliflower and sauté until heated through, about 3 to 5 minutes. Season with salt, pepper, and a squeeze of lime juice to help remove any bitterness from the raw cauliflower.

Why is my fried cauliflower mushy? ›

The secret to giving cauliflower the perfect texture when battering and frying, is to not parboil it. When you fry cauliflower with batter, it also cooks the cauliflower. So if you parboil beforehand, you will end up with mushy cauliflower.

How do you keep cauliflower from getting mushy? ›

The key to nonmushy cauliflower lies in how you cut it: Break apart the large head into smaller florets. Now take your knife, and starting at the stem end of the floret, slice about halfway down and snap apart.

How to make fried rice less mushy? ›

Draining and Drying: If your rice turns out too wet or mushy, start by draining any excess water. You can use a strainer or colander for this purpose. Then, spread the rice on a baking sheet and put it in an oven preheated to 350°F for a few minutes. This helps dry out the rice and improve its texture​​​​.

How do you keep fried rice fluffy? ›

Rinse Your Rice Before Cooking

Giving your rice a quick rinse before cooking allows it to shed some starch and leads to less clumpy cooked grains. All the good egg bits and other tasty seasonings will then mingle well with the rice, evenly distributing flavor throughout the dish.

Why does cauliflower rice taste sour? ›

While product is hot, you can taste something a bit sour which is the malic acid, a NATURAL product (look it up, it's also used in cosmetics). **Product tastes best after stirred & cooled a little!** Before opening, use hands to squish around contents before opening to mix up the cauliflower.

How do you thicken riced cauliflower? ›

You can add butter, cream, sour cream, or cream cheese to the pureed cauliflower to achieve the desired consistency. Use Less Liquid: Start with a small amount of liquid and gradually add more if needed. Too much liquid can make the cauliflower mash runny, so be careful not to add too much at once.

How do you get the liquid out of cauliflower? ›

The trick with cauliflower is: Don't cook it till is too soft. just 4 or 5 minutes but taste to be sure. then drain into a colander, (sieve with big holes) and leave to drain for a few minutes, asking every minute. tap dry with a little kitchen paper or a clean tea towel.

Is cauliflower rice supposed to be crunchy? ›

Epinion: Raw cauliflower rice is crunchy, and works to add texture to a salad, but it doesn't mimic cooked rice.

How do you neutralize the taste of cauliflower? ›

To mellow the flavor, soak the entire head (leaves removed) in cold, salted water for 30 minutes before steaming. Some of the bitter components will leach out. Soaking cauliflower will also give your cauliflower a snow-white appearance.

Does cauliflower rice taste like cauliflower? ›

Cauliflower in general has a mild taste, so expect the riced version to be about the same.

Why does my cauliflower taste weird? ›

Bitter tasting cauliflower can be caused by too much heat or sun. It can also taste bitter from a lack of moisture, uneven watering, waiting too long to harvest, or overcooking.

Top Articles
Latest Posts
Article information

Author: Carlyn Walter

Last Updated:

Views: 5655

Rating: 5 / 5 (70 voted)

Reviews: 85% of readers found this page helpful

Author information

Name: Carlyn Walter

Birthday: 1996-01-03

Address: Suite 452 40815 Denyse Extensions, Sengermouth, OR 42374

Phone: +8501809515404

Job: Manufacturing Technician

Hobby: Table tennis, Archery, Vacation, Metal detecting, Yo-yoing, Crocheting, Creative writing

Introduction: My name is Carlyn Walter, I am a lively, glamorous, healthy, clean, powerful, calm, combative person who loves writing and wants to share my knowledge and understanding with you.