Name: Cauliflower Fried Rice Recipe
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Cuisine: Asian
Ingredients: 10 ounces frozen cauliflower; 1/2 cup frozen peas and carrots; 2 stalks green onion, sliced; 1/4 cup diced yellow onion; 1 large egg; 2 teaspoons minced garlic; 2 tablespoons soy sauce; 1 teaspoon oyster sauce (or substitute with dark soy sauce); Salt and pepper to taste; Vegetable oil for cooking

Jump to Recipe· 4.3 from 5 reviews

I absolutely love how this Cauliflower Fried Rice Recipe takes a classic comfort dish and makes it fresh, light, and surprisingly simple to prepare. Using cauliflower instead of traditional rice not only gives it a fantastic texture and nutrition boost but also makes it much easier to customize with whatever you have on hand. Every time I make it, the combination of savory soy sauce, tender veggies, and fluffy scrambled eggs hits the spot—it’s the perfect meal when I want something quick, wholesome, and packed with flavor.

Why You’ll Love This Cauliflower Fried Rice Recipe

What really excites me about this cauliflower fried rice recipe is how the flavors come together beautifully with minimal fuss. The balance between the mildly sweet peas and carrots, the savory umami from the soy and oyster sauces, and the fragrant garlic creates a taste that’s both comforting and fresh. I find that the scrambled egg adds just the right amount of richness, making each bite a little pop of delight. It’s a rewarding dish that feels like a treat but stays on the healthy side.

Another reason I keep coming back to this recipe is how easy it is to prepare, even on busy weeknights. Using frozen cauliflower rice saves so much prep time, and cooking everything in just one pan means minimal cleanup. I also love that it’s versatile enough for any occasion—from a quick solo lunch to a colorful side at family dinners or even a casual get-together. It really stands out because it offers a satisfying rice-like experience without the heaviness of white rice, and it’s ready in under half an hour.

Ingredients You’ll Need

A close-up view of a bowl of fried rice showing three main layers: the bottom layer is a beige ceramic bowl set on a light gray cloth on a white marbled surface; the middle layer is a mix of textured rice grains with diced orange carrots, small green peas, and bits of translucent white onions distributed evenly throughout; the top layer is the rice mixture slightly mounded with a speckled look from the vegetables and herbs. In the background, there is a blurry glimpse of a second bowl with the same fried rice, maintaining the depth of field and focus on the main bowl. A pair of pale wooden chopsticks rest on the cloth beside the bowl. Photo taken with an iphone --ar 4:5 --v 7

The ingredients you’ll need for this Cauliflower Fried Rice Recipe are simple but essential, each bringing a key element to the dish’s texture, color, and flavor. From the crispness of the peas and carrots to the savory depth of soy and oyster sauces, these basics come together to create a balanced and vibrant meal.

10 ounces frozen cauliflower: I swear by frozen cauliflower rice for convenience and consistent texture.
1/2 cup frozen peas and carrots: Adds sweetness, color, and a little crunch to every bite.
2 stalks green onion: Their mild onion flavor brightens the dish and adds freshness.
1/4 cup diced yellow onion: Provides a savory base that softens nicely when cooked.
1 large egg: Scrambled in for protein and a fluffy texture that binds the flavors.
2 teaspoons minced garlic: Garlic’s aroma and slight bite lift the whole dish.
2 tablespoons soy sauce: This is your salty, umami magic that ties everything together.
1 teaspoon oyster sauce: Optional but highly recommended for a subtle sweetness and depth.
Salt and pepper to taste: Essential for seasoning and balancing flavors perfectly.

Directions

Step 1: Prepare the cauliflower rice by microwaving the frozen bag slightly beyond half the recommended time on the package. Carefully cut open the bag and squeeze out as much water as you can—the drier the rice, the better it will fry.

Step 2: While doing this, lightly steam or thaw the frozen peas and carrots. Drain any excess water and combine them with the diced yellow onion and chopped green onions in a bowl.

Step 3: In a small bowl, mix the soy sauce and oyster sauce to create your savory slurry. If you don’t have oyster sauce, swapping it with dark soy sauce works well too. Set this aside for later.

Step 4: Heat a little vegetable oil in a pan or wok over medium heat. Beat the egg and scramble it quickly in the pan, then transfer it out once fully cooked.

Step 5: Add a touch more oil to the pan, then stir in the diced onion, green onion, minced garlic, peas, and carrots. Season with about 1/4 teaspoon each of salt and pepper. Cook until the onions turn translucent, then remove the veggies from the pan.

Step 6: Turn the heat up to medium-high, add a bit more oil, and add the cauliflower rice. Break apart any clumps gently and cook for about a minute to get a little toasty.

Step 7: Pour the soy and oyster sauce slurry over the rice. Stir quickly but thoroughly to coat every bit of rice evenly before the sauce evaporates.

Step 8: Lower the heat to medium, return the cooked egg and veggies to the pan. Toss everything together to blend the flavors for around one minute. Remove from heat and get ready to serve.

Servings and Timing

This Cauliflower Fried Rice Recipe serves 2 hearty portions, perfect for either a satisfying lunch for two or a light dinner. The preparation time is about 10 minutes, mainly to thaw and drain ingredients, while the cooking itself takes roughly 15 minutes. All in all, you’re looking at 25 minutes from start to finish with no resting time needed—ideal for meal prep or last-minute cravings.

How to Serve This Cauliflower Fried Rice Recipe

The image shows two white bowls filled with fried rice on a white marbled surface. Each bowl contains a mix of small grains of rice, orange carrot cubes, green peas, and pieces of cooked onion with a slightly browned look, giving a warm and savory texture. The top bowl is plain with chopsticks resting on the edge, and the bottom bowl also has chopsticks sticking out, resting on the sides. A white cloth napkin is partially under the top bowl for a clean and simple presentation. Photo taken with an iphone --ar 4:5 --v 7

I love serving this cauliflower fried rice as a main dish since it’s filling but not heavy. It pairs beautifully with simple protein sides like grilled chicken, seared shrimp, or crispy tofu if you want to keep it vegetarian. For family dinners, I often add steamed broccoli or roasted asparagus on the side to pump up the greens and add color to the plate.

When it comes to garnishing, freshly chopped cilantro or a sprinkle of toasted sesame seeds instantly elevates the presentation and adds a fresh note. I sometimes drizzle a little extra soy sauce or even a dash of chili oil over the top for an extra kick. Plating in shallow bowls helps show off all the colorful bits of vegetables and rice, making it super inviting.

This dish is best served warm, right off the stove, to enjoy the textures at their best. For beverages, I enjoy it with a chilled jasmine tea or a light, crisp white wine like Sauvignon Blanc. It’s also perfect for casual weeknight meals or even small get-togethers when you want something both comforting and impressive without spending hours in the kitchen.

Variations

One of the reasons I keep experimenting with this Cauliflower Fried Rice Recipe is how adaptable it is. If you want to switch things up, try using fresh cauliflower rice if you prefer a slightly crunchier texture, though I find frozen keeps it simple and consistent. Vegetables can be swapped for whatever you love or have on hand—zucchini, bell peppers, or snap peas all work wonderfully.

For dietary tweaks, this recipe is naturally gluten-free as long as you use gluten-free soy sauce, and it can easily be made vegan by skipping the egg or substituting it with crumbled firm tofu or chickpea scramble. For a spicy twist, adding a teaspoon of finely chopped fresh ginger or a splash of Sriracha sauce can totally transform the flavor profile.

If you have extra time, cooking the cauliflower rice in a wok over high heat gives it a lovely smoky “wok hei” flavor that I adore. Or, for a comforting one-pan meal, you could toss in some cooked diced chicken or shrimp as you add the vegetables to make it a heartier entrée.

Storage and Reheating

Storing Leftovers

Leftover cauliflower fried rice stores beautifully in an airtight container and keeps well in the fridge for up to 3 days. I recommend using glass containers because they don’t hold smells and help maintain freshness. Before placing it in the fridge, make sure it has cooled completely to avoid condensation, which can make the rice soggy.

Freezing

This dish can be frozen if you want to make it ahead of time. Portion it into freezer-safe containers or heavy-duty freezer bags, removing as much air as possible to prevent freezer burn. It’s best eaten within 1 to 2 months for optimal flavor and texture. When you’re ready, thaw overnight in the fridge for best results.

Reheating

To reheat, I suggest using a skillet or wok over medium heat with a splash of oil. This method keeps the rice from becoming mushy and revives the slight crispiness. Microwave reheating works in a pinch, but be sure to cover the rice to retain moisture and stir occasionally. Avoid overheating to keep the eggs tender and the veggies from getting limp.

FAQs

Can I use fresh cauliflower instead of frozen for this recipe?

Absolutely! If you prefer fresh, just pulse it in a food processor until it reaches a rice-like texture. You’ll want to cook it a bit more gently and pay attention to squeezing out excess moisture to avoid sogginess. Frozen cauliflower rice is convenient and consistently great, but fresh works beautifully too.

Is oyster sauce necessary, or can I make this recipe without it?

Oyster sauce adds a lovely depth and a hint of sweetness, but if you don’t have it or prefer to avoid it, you can swap it for dark soy sauce or simply increase the regular soy sauce slightly. The flavor profile will be a bit different but still delicious.

Can I add protein to this cauliflower fried rice?

Definitely! This recipe is very versatile, so adding cooked chicken, shrimp, tofu, or even edamame is a great way to boost the protein content. Simply cook your protein separately or before the veggies, then fold it back in at the end for a one-pan meal.

How do I keep the cauliflower rice from getting mushy?

The key is to remove as much moisture as possible before cooking. With frozen cauliflower rice, thaw it partially and carefully squeeze out excess water. When sautéing, use medium to medium-high heat and avoid overcrowding the pan so you get a nice, slightly toasted texture.

Is this recipe suitable for meal prep?

Yes! It stores well in the fridge and reheats nicely, making it perfect for meal prep. Just portion it out in containers and reheat either in a pan or microwave. I find it maintains flavor and texture much better than traditional rice meals in my experience.

Conclusion

I hope you feel inspired to try this Cauliflower Fried Rice Recipe as much as I’ve enjoyed making and sharing it. It’s a fantastic way to get a wholesome, flavorful meal on the table quickly without sacrificing taste or satisfaction. Once you taste the balance of fresh veggies, savory seasonings, and fluffy eggs, I think it’ll become one of your go-to dishes too. Give it a try and enjoy every delightful bite!