Prep Time: 10 minutes | Cook Time: 10 minutes | Servings: 4
Macros (per serving): ~160 calories | 9g fat | 11g carbs | 7g protein
A lighter take that still hits the spot
This Cauliflower Veggie Fried Rice is what I make when I’m craving takeout but want something lighter, faster, and packed with veggies. You get all the savory, satisfying flavor of classic fried rice, but it’s made with riced cauliflower instead of regular rice—so it’s low-carb and veggie-loaded, but still totally delicious.
I started making this when I had a head of cauliflower that needed using and not much else in the fridge. A quick chop, a hot pan, and a little soy sauce magic later—and boom. Fried rice that’s light but doesn’t taste like a “health food.”
Why I Love This Recipe
- Tastes just like takeout but way lighter
- A great way to use up leftover veggies
- Done in under 20 minutes
- Low carb but full of flavor
- Perfect with eggs, tofu, or leftover chicken
What You’ll Need
- 4 cups cauliflower rice (fresh or frozen, thawed)
- 1 tbsp neutral oil (like avocado or canola)
- 1 tbsp sesame oil
- 3 cloves garlic, minced
- ½ cup diced carrots
- ½ cup frozen peas
- 2 eggs, lightly beaten
- 2 tbsp soy sauce
- ¼ tsp black pepper
- 2 green onions, sliced
Pro Tips
- Don’t overcook the cauliflower rice or it’ll get soggy
- Use a hot pan to get a bit of char and depth of flavor
- Thaw and dry frozen peas first to avoid wateriness
- Scramble the eggs separately for best texture
- Add more veggies—mushrooms, bell peppers, or zucchini are great
Tools You’ll Need
- Large skillet or wok
- Spatula
- Knife and cutting board
- Mixing bowls
Substitutions and Variations
- Use tamari or coconut aminos for gluten-free
- Skip the eggs to make it vegan
- Add chopped tofu, shrimp, or leftover chicken
- Use frozen veggie mix if you’re short on time
- Add a squeeze of lime or drizzle of sriracha for extra flavor
Make-Ahead Tips
- Cauliflower rice can be made 2–3 days ahead and stored in the fridge
- Veggies can be chopped ahead
- You can even pre-cook and chill the whole dish—it reheats well
Instructions
STEP 1: Sauté Garlic and Carrots
Heat 1 tbsp neutral oil in a skillet over medium-high heat. Add 3 cloves minced garlic and ½ cup diced carrots. Cook for 2–3 minutes, stirring often.
STEP 2: Scramble the Eggs
Push the veggies to the side. Add 2 beaten eggs to the open space and scramble gently until just cooked.
STEP 3: Add the Peas and Cauliflower Rice
Add ½ cup peas and 4 cups cauliflower rice. Stir everything together and cook for 4–5 minutes until cauliflower is tender but not mushy.
STEP 4: Season the Rice
Drizzle in 1 tbsp sesame oil, 2 tbsp soy sauce, and sprinkle with ¼ tsp black pepper. Stir to combine and cook for another 1–2 minutes.
STEP 5: Finish with Green Onion
Turn off the heat and stir in 2 sliced green onions. Mix to combine and serve hot.
STEP 6: Serve It Up
Spoon into bowls and enjoy as a light main dish or a side.
Leftovers + Storage
- Store in an airtight container in the fridge for up to 4 days
- Reheat in a skillet or microwave
- Refresh with a splash of soy sauce or sesame oil
Why This Recipe Works (Quick Science)
- Cauliflower is a sponge for flavor—it soaks up soy sauce and oil
- Cooking it quickly at high heat keeps it from turning soggy
- Eggs add protein and richness that balance the lightness of the cauliflower
- Garlic and sesame oil build bold flavor fast
Meal Plan Ideas
- Pair with teriyaki salmon or baked tofu
- Serve with spring rolls or potstickers
- Use as a low-carb base for a stir-fry
- Pack it for lunch with some grilled chicken
- Great in lettuce cups with a drizzle of spicy mayo
Common Mistakes
- Overcooking the cauliflower—makes it mushy
- Using too much soy sauce—can make it salty and soggy
- Adding frozen veggies without thawing—adds water
- Not drying cauliflower rice—press out moisture if it’s too wet
What to Serve With
- Grilled or teriyaki chicken
- Crispy tofu or tempeh
- Shrimp skewers
- Cucumber salad or slaw
- Miso or clear broth soup
FAQ
Q: Can I use frozen cauliflower rice?
A: Yes—just thaw it first and press out any excess moisture.
Q: Can I leave out the egg?
A: Totally—skip it or replace with crumbled tofu for a vegan option.
Q: Is this low carb and keto-friendly?
A: Yep! Cauliflower rice is naturally low in carbs.
Q: Can I make this ahead for meal prep?
A: Yes! It reheats great and holds up well for 3–4 days.
That’s a wrap!
This Cauliflower Veggie Fried Rice is one of those meals you can throw together with whatever you’ve got, and it still turns out amazing. It’s cozy, fresh, and easy to customize. Give it a shot and let me know what veggies or twists you tried!