Cauliflower Fried Rice is tasty low carb stir fry even your kids will think it is real fried rice. Skip the Chinese takeout and have this healthy dinner ready in 15 minutes!

Thai cauliflower rice and Mexican cauliflower rice are on repeat in this house as well!

Cauliflower fried rice with peas and carrots in skillet.

If you’ve been on the hunt for a lighter version of your favorite Chinese takeout, I’m a huge cheerleader for this cauliflower fried rice!

This life-saving way of whipping up a quick and easy weeknight meal has come in handy when I don’t have time to cook or my well-intentioned meal planning goes out the window.

This is one of the easiest cauliflower rice recipes that I get zero complaints about!

In just 15 minutes, I’ve got a low carb stir fry meal that my entire family loves. My boys thought it was Instant Pot chicken fried rice the first time I made it. So, you know it’s delicious!

No one will know the difference! Most people end up liking this low carb version even better.

Healthy cauliflower fried rice with peas and carrots in skillet.

Why We Love This Recipe?

  • Convenience. Made in 15 minutes with a bag of store-bought cauliflower rice. It’s cheap too!
  • Taste. It’s got all the flavor of traditional fried rice without all the MSG, extra oils, and added calories.
  • Mess-free. Not flying bits of cauliflower when you use store-bought cauliflower rice in recipes.
  • Healthy. Low carb, tons of veggies, keto-friendly, and flexible enough to mix in all the good things!

Ingredients You Will Need

  • Cauliflower rice
  • Peas and carrots
  • Eggs
  • Green onion
  • Soy sauce
  • Maple syrup or honey
  • Oil, I used toasted sesame oil
  • Garlic and ginger

How to Make Cauliflower Fried Rice

All stir-fried recipes like teriyaki chicken and cauliflower, for example, move quickly! This cauliflower fried rice is no different, so have all the ingredients ready to go!

1. Saute onion, garlic, ginger, carrot, and peas for 4-5 minutes in a large skillet. The larger skillet, the more “fried” vs. steamed your vegetables will be. This is because there is more room for the pieces to spread apart. Too close and they can become mushy.

2. Push vegetables to the side and add eggs. Cook until eggs are scrambled.

Avoiding eggshells. If you’re worried about bits of eggshells falling into your skillet, crack the egg into a separate bowl first. Fish out any pieces and then add them to the skillet.

3. Add cauliflower rice and cook until warmed through. The key is not to overcook the cauliflower otherwise it starts to release the water. Since we can eat raw cauliflower anyway, we only need to cook it for 2-3 minutes.

4. Push cauliflower rice to the side and add honey and soy sauce. If using thick honey, a hot skillet is perfect for melting it.

5. Sprinkle with green onion. Serve immediately and enjoy!

Variations of Cauliflower Fried Rice

  • Make cauliflower chicken fried rice. Use ground chicken or finely chopped boneless chicken breast and sauté first in the pan before adding the other ingredients. Pork works the same way.
  • For shrimp fried rice, cook diced raw shrimp first, transfer to a plate, then follow the recipe as directed. Add back the cooked shrimp at the end to warm through. If you use cooked shrimp, dice it and add it at the end.
  • Plant-based protein: Toss in air fryer tofu or here is quick recipe on how to fry tofu.
  • Make spicy rice by adding a pinch of red pepper flakes or a few teaspoons of sriracha.


Can I use frozen cauliflower rice?

Yes! Do not thaw it. If you defrost cauliflower rice before cooking, it will be soggy and make cauliflower stir fry a watery mess. Even for cauliflower pizza crust and cauliflower breadsticks, I never thaw frozen rice first to make “the dough”.

Can I use homemade cauliflower rice?

You can, for sure. You can either use store-bought “rice” or here is a quick tutorial on how to make cauliflower rice at home.

Why is my cauliflower rice soggy?

More likely it’s overcooked. Just cook cauliflower rice for a maximum of 3 minutes!

What goes with cauli fried rice?

If you don’t add chicken like me, then oven baked chicken breast would be perfect to go with rice. Try grilled salmon or an Asian-inspired crispy honey garlic salmon.

How to Store and Reheat

You can refrigerate leftover cauliflower fried rice for up to 2-3 days. It won’t get soggy as all ingredients are pretty firm. Can also make it ahead for same reason. Perfect for easy lunch!

Freeze this recipe for 2-3 months.

Reheat in a microwave or quickly in a pan. Saute in preheated skillet on high heat for maximum 2 minutes, so it doesn’t get soggy. Kind of stir fry super fast again.

Tips for Using Cauliflower Rice in Recipes

  • Buy a few bags of fresh cauliflower rice and freeze. This way you can always make yummy, quick, and, healthy dinners like cauliflower risotto.
  • If you have picky eaters, store-bought cauliflower rice has a coarse texture that closely resembles real rice grains because it’s made with only the stems. I throw in a bag at the end when making Instant Pot goulash and nobody ever notices the hidden veggies.

More Recipes with Cauliflower

I hope you enjoy this recipe! Also I recommend you browse this popular collection of cauliflower rice recipes.

Cauliflower fried rice with peas, carrots and egg in skillet.
cauliflower fried rice

Cauliflower Fried Rice Recipe

Cauliflower Fried Rice is tasty low carb stir fry even your kids will think it is real fried rice.
4.95 from 56 votes
Servings 4 servings
Calories 222
Prep Time 3 minutes
Cook Time 12 minutes
Total Time 15 minutes



  • Preheat large ceramic non-stick skillet on medium-high heat and swirl oil to coat. Add onion, garlic, ginger, carrot, peas and cook for 4-5 minutes, stirring occasionally.
  • Push vegetables to the side and add eggs. Cook until scrambled, stirring constantly.
  • Add cauliflower rice, stir and cook until warmed through.
  • Push cauliflower rice to the side and add honey and soy sauce, stir well. Sprinkle with green onion and serve.



  • Store: Refrigerate in an airtight container for up to 3 days.
  • You can make your own cauliflower rice but I prefer store-bought because it saves time and its coarse texture resembles more real rice than homemade.
  • Make cauliflower chicken fried rice. Use ground chicken or finely chopped boneless chicken breast and saute first in a pan before adding other ingredients. Pork works the same way.
  • Make shrimp cauliflower fried rice by cooking diced raw shrimp first. Remove it onto a plate, follow the recipe and then add cooked shrimp back. If you use cooked shrimp, dice and add it at the end of cooking the recipe.
  • Make spicy cauliflower fried rice by adding a pinch of red pepper flakes or a few teaspoons of sriracha.


Serving: 1.25cups | Calories: 222kcal | Carbohydrates: 20g | Protein: 11g | Fat: 12g | Saturated Fat: 2g | Cholesterol: 164mg | Sodium: 511mg | Fiber: 5g | Sugar: 10g
Course: Dinner
Cuisine: Asian
Author: Olena Osipov
Did you make this recipe?Mention @ifoodreal or tag #ifoodreal!

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About Olena

Welcome! I grew up in Ukraine watching my grandma cook with simple ingredients. I have spent the last 11 years making it my mission to help you cook quick and easy meals for your family!

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  1. 5 stars
    Thank you for the recipe. It was delicious I made chicken fried rice. My mother is a diabetes& high blood pressure. So I try to be very careful on the sodium& low carbs

  2. 5 stars
    I’m Chinese and of course really struggled when I had to swap out rice in my diet and have frozen cauli-rice permanently in my fridge. I typically resort to having it plain with other dishes and this was the first time I attempted a fried rice dish. TBH I was abit dubious with cooking the frozen straight up (since it went into the wok an iceberg) but I was very surprised how it all came out. You heard it here first – it will be a rotation in our household.
    As per family recipe though, I omitted the honey and also added dark soy sauce, sesame oil, and white pepper. Almost like the real deal – don’t miss rice at all! Thanks for the recipe.

  3. 5 stars
    Fantastic recipe, Olena! It was very satisfying, yet not heavy. And just like your kids, my family didn’t guess it was not actual rice! 🙂 I added some corn for half of the peas, which made it even more colorful. It will be a staple recipe with us! 🙂 Thanks!

  4. 5 stars
    I used mixed veggies and justegg (plant based) instead of real eggs to make it vegan as well as omitting the oil. My family loved it so much there was none left and gone before I could take a picture. =)

  5. 4 stars
    Awesome! I want it to have a bit more kick….do you think 1 more tbsp of soy sauce will do the trick? Plus I can add the red pepper flakes…any other suggestions? It went great with orange chicken!

  6. 5 stars
    Took me 30 minutes to cook the carrots. I made the dish again. This time I started with olive oil, garlic,green onions, sweet onions, I added carrots, peas, eggs ,broccoli,1 tsp honey, 2 tbsp soy sauce ,cauliflower was last. It was delicious.

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