Name: The Best Cauliflower Fried Rice
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Cuisine: Chinese-Inspired
Ingredients: 10 oz frozen cauliflower rice; ½ cup frozen peas and carrots; 1 egg; ¼ cup diced onion; 1 teaspoon minced garlic; 1 tablespoon soy sauce; 1 tablespoon oyster sauce (or 2 tbsp soy sauce + 1 tbsp dark soy sauce); Salt and pepper, to taste; 1–2 teaspoons sesame oil (optional)

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Cauliflower fried rice is my go-to when I want to enjoy the flavors of classic Chinese fried rice without the carbs. It’s quick, versatile, and seriously satisfying. With the right technique, I can make this dish so flavorful and authentic that even the pickiest eaters won’t notice it’s made with cauliflower instead of real rice.

Why You’ll Love This Recipe

I love how this cauliflower fried rice delivers on all fronts: taste, texture, and nutrition. It’s a great low-carb alternative to traditional fried rice, and it’s incredibly easy to customize based on what I have in the fridge. The trick is in the preparation—keeping the cauliflower dry and lightly pan-frying it until golden. It’s just as comforting as takeout, but lighter and faster to make at home. The Best Cauliflower Fried Rice

Ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

10 oz frozen cauliflower rice
½ cup frozen peas and carrots
1 egg
¼ cup diced onion
1 teaspoon minced garlic
1 tablespoon soy sauce
1 tablespoon oyster sauce (or substitute with 2 tbsp soy sauce + 1 tbsp dark soy sauce)
Salt and pepper, to taste
1–2 teaspoons sesame oil (optional but highly recommended)

Directions

I start by microwaving or steaming the frozen cauliflower rice until thawed, then I pat it dry thoroughly with paper towels to remove excess moisture.
In a large skillet or wok over medium heat, I add a bit of oil and cook the frozen peas and carrots until soft. I then remove them from the pan and set them aside.
I crack the egg into the skillet, scramble it until just cooked, and move it to the side.
I add a splash more oil if needed and toss in the diced onion and garlic, sautéing until fragrant.
I then add the dried cauliflower rice and stir-fry for about 5–7 minutes until the moisture evaporates and it begins to lightly brown.
I return the peas, carrots, and scrambled egg to the pan and mix everything well.
I stir in the soy sauce and oyster sauce (or my soy/dark soy combo) and season with salt and pepper to taste.
Just before serving, I drizzle in the sesame oil for that final burst of nutty, savory flavor.

Servings and timing

This recipe serves 2 as a main dish or 3 to 4 as a side. It takes about 20 minutes to make from start to finish, including prep and cooking.

Variations

Add protein: I sometimes mix in cooked chicken, shrimp, or tofu to make it more filling.
Make it vegan: I skip the egg and oyster sauce, and use more soy or tamari.
Use fresh cauliflower: I pulse fresh cauliflower florets in a food processor until rice-like, but always make sure it’s dry before cooking.
Spicy version: I add a dash of sriracha or red pepper flakes for a spicy kick.
Extra veggies: I throw in chopped bell peppers, mushrooms, or even spinach depending on what’s in my fridge.

Storage/Reheating

I store leftovers in an airtight container in the fridge for up to 3 days. For reheating, I prefer using a skillet over medium heat so the texture stays nice and dry. I avoid the microwave when possible, as it can make the cauliflower soggy.

FAQs

Can I use fresh cauliflower instead of frozen?

Yes, I often use fresh cauliflower and rice it in a food processor. The key is making sure it’s very dry before stir-frying—this makes all the difference.

How do I keep the cauliflower from getting mushy?

I always dry the cauliflower rice as much as possible before cooking. I also use high heat to cook it quickly and keep it from steaming.

What does oyster sauce add to the dish?

Oyster sauce gives the dish a savory, slightly sweet umami flavor. If I don’t have it, I use a combo of soy sauce and dark soy sauce for a similar taste.

Can I meal prep this recipe?

Absolutely. I like to make a big batch and portion it into containers for the week. It reheats well and stays flavorful.

Is this recipe keto-friendly?

Yes, cauliflower fried rice is naturally low in carbs and fits well into a keto lifestyle, especially if I use low-sugar sauces and skip the peas.

Conclusion

This cauliflower fried rice recipe is one of my favorite ways to enjoy a comforting, flavorful dish without all the carbs. It’s fast, customizable, and perfect for busy weeknights. Whether I’m keeping it light or loading it with protein, this is one dish that always satisfies.