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If you love takeout-style fried rice but want something lighter, this Cauliflower Fried Rice is one of my favorite easy swaps. It has all the savory flavor I want in fried rice, but it is lower in carbs, packed with veggies and protein, and comes together in about 30 minutes. It is quick enough for a weeknight and tasty enough that I never feel like I am missing out.
5 Star Reviews ⭐️⭐️⭐️⭐️⭐️
“Thank you so much for the amazing recipe. I cooked it and it came out so well. My husband loved it!” – Natasha
“Love this healthier twist to a family favorite! So easy to make too!” – Jen
“This is so delicious and we’re so obsessed! Seriously so simple! Thanks for sharing!” – Chelsea
Why I Love This Fried Rice
I love getting fried rice from our local Chinese restaurant, but this version is one I can make fast at home with ingredients I usually already have on hand. What makes this recipe work so well is that it still has all the flavors I want from classic fried rice, like garlic, green onion, soy sauce, eggs, and savory bites of ham, but the cauliflower keeps it lighter and still satisfying.
It is also one of those recipes that is easy to adapt with whatever I have in the fridge or freezer, which makes it perfect for busy nights.
🩷 Kelsey
Ingredients You’ll Need
- Oil: Sesame oil gives the fried rice that classic flavor, but vegetable oil also works well if that is what you have.
- Green onions and garlic: These add the savory base and help give the dish that homemade takeout flavor.
- Ham: Cubed ham adds protein and salty, hearty flavor, though this recipe is easy to swap with other proteins.
- Frozen peas and carrots: A simple shortcut that adds color, texture, and sweetness.
- Eggs: Scrambled right in the pan for that classic fried rice texture.
- Cauliflower Rice: You can use cooked cauliflower rice, fresh riced cauliflower, or frozen cauliflower rice for an easy shortcut.
- Soy sauce: Adds salt and that familiar fried rice flavor. Use tamari if you need a gluten-free option.
- Optional flavor boosters: Fresh ginger, a splash of rice vinegar, red pepper flakes, toasted sesame seeds, chopped cashews, or peanuts can add even more flavor and texture.
Ingredient Additions and Substitutions
- Swap the ham for chicken, shrimp, pork, Spam, or leave it out for a vegetarian version.
- Add more vegetables like broccoli, snap peas, peppers, baby corn, edamame, scallions, sweet onion, or pineapple.
- If you are serving picky eaters or want a softer intro to cauliflower rice, do half cauliflower rice and half regular cooked rice.
- Use frozen cauliflower rice or make your own by grating cauliflower with a box grater or food processor. We have a full Cauliflower Rice post with lots of great tips.
- Replace soy sauce with tamari for a gluten-free option.
- If you do not love sesame oil, use butter, canola oil, coconut oil, or vegetable oil instead.
How to Make Cauliflower Fried Rice
- Cook the aromatics. Heat the oil in a large skillet or wok over medium-high heat. Add the white parts of the green onions and the garlic, then cook until fragrant and tender.
- Add the ham and vegetables. Stir in the ham along with the peas and carrots. Cook for a few minutes until everything is heated through.
- Scramble the eggs. Push everything to the sides of the pan to make a space in the center, then pour in the eggs and scramble until just cooked.
- Stir in the cauliflower rice. Add the cauliflower rice and toss everything together until combined.
- Season and cook. Add soy sauce to taste and keep cooking over medium-high to high heat, stirring often, until the cauliflower is tender but not mushy.
- Finish and serve. Top with the green parts of the onions and serve right away. Add extra soy sauce, sesame seeds, or a splash of rice vinegar if you like.
Recipe Tips
- Use medium-high to high heat so the cauliflower stir fries instead of steaming. This is one of the best ways to keep it from getting soggy.
- Do not overcook the cauliflower rice. It should be tender with a little bite, not soft like mashed cauliflower.
- Frozen cauliflower rice is great here. You can use it straight from the freezer, which makes this even faster.
- Rice your own cauliflower if needed. A food processor is the fastest option, but a box grater works too. See our Cauliflower Rice post.
- Cook the eggs separately in the pan space instead of stirring them in too early. That keeps the texture closer to classic fried rice.
- Taste before serving. Depending on your ham and soy sauce, you may want a little more soy sauce, salt, or a splash of rice vinegar at the end.
Frequently Asked Questions
Cauliflower fried rice is a lighter option than traditional fried rice because cauliflower is lower in carbs and calories than white rice, while still giving you a similar texture and soaking up all the flavor from the seasonings.
This usually happens when the heat is too low or the cauliflower is cooked too long. I like to keep the pan fairly hot so the cauliflower stir fries instead of steaming. That helps it stay tender, not watery.
Yes. Frozen cauliflower rice works really well here and makes prep even easier. You do not need to thaw it first in most versions of this recipe.
Can I make cauliflower rice from a whole head of cauliflower?
Yes. You can grate it with a box grater or use the grating attachment on a food processor. Both work great.
Yes. If you are not ready to go all in on cauliflower rice, you can do half cauliflower rice and half regular cooked rice. That is a great option for kids or anyone easing into it.
Ham is quick and easy, but chicken, shrimp, pork, or Spam are all great options too. You can also skip the meat and add extra veggies or edamame.
A large skillet works perfectly, but if you have a wok, that is even better because it gives you more room to stir fry everything quickly.
Make Ahead and Storage
You can chop the green onions, mince the garlic, dice the ham, and have the eggs ready ahead of time so dinner comes together fast. If you are making your own cauliflower rice, that can also be prepped in advance and kept in the refrigerator until you are ready to cook.
Store leftovers in an airtight container in the fridge for 3 to 4 days. Reheat in a skillet over medium heat for the best texture. The microwave works too, but the skillet helps keep it from getting too soft.
Pairing Ideas
I love serving this cauliflower fried rice with other takeout-inspired favorites. It goes really well with Chinese BBQ Pork, General Tso’s Chicken, Pork Potstickers, Sausage Egg Rolls, Crock Pot Cashew Chicken, Kung Pao Chicken, or Orange Chicken. If I am keeping things simple, I will serve it with grilled chicken or shrimp and call it dinner.
More Fried Rice Recipes
This Cauliflower Fried Rice is one of those easy recipes I come back to again and again because it is fast, flexible, and full of flavor. It gives me everything I want from fried rice in a lighter, veggie-packed version that still feels satisfying. Whether you serve it as a side dish or bulk it up into a full meal, it is a great recipe to keep in your weeknight rotation.
If you make it, I would love to hear how you changed it up. Leave a comment and a star rating below and tell me what you added. 🍚💛
Cauliflower Fried Rice
Video
Ingredients
- 2 tablespoons sesame oil, or vegetable oil
- 4 green onions, chopped and separated into whites and greens
- 1 clove garlic, minced
- 2 cups cubed ham
- 2 cups frozen peas and carrots
- 3 eggs, well beaten
- 6 cups cauliflower rice, cooked
- soy sauce, to taste
Instructions
- Heat oil over medium heat in a large skillet.
- Once oil is hot, add white parts of the green onion and garlic. Cook until tender, about 2-3 minutes.
- Add ham, peas, and carrots. Cook for 3-5 minutes.
- Make an open space in the middle of the pan. Add eggs and scramble, stirring frequently until cooked. Mix the eggs in with the other ingredients.
- Add cauliflower rice and mix until combined. Add soy sauce to taste. Stir and serve immediately.
- Top with green parts of the green onion and more soy sauce, if desired.
Notes
- Use medium-high to high heat so the cauliflower fries instead of steams.
- Frozen cauliflower rice works well and keeps prep easy.
- A food processor or box grater both work for making homemade cauliflower rice.
- Do not overcook the cauliflower or it can get soft and watery.
- Tamari is a great substitute for soy sauce if you need this recipe to be gluten-free.
- This recipe is easy to customize with chicken, shrimp, pork, Spam, broccoli, snap peas, peppers, edamame, or pineapple.
- Leftovers keep in the fridge for 3 to 4 days in an airtight container.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
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Thank you so much for the amazing recipe. I cooked it and it came out so well. My husband loved it!
Love this healthier twist to a family favorite! So easy to make too!
This is so delicious and we’re so obsessed! Seriously so simple! Thanks for sharing!