Easy Cauliflower Fried Rice Recipe

This simple cauliflower fried rice recipe makes a delicious low carb main course or side dish! With fresh ginger and sesame oil, this lighter fried rice option is full of flavor.

Cauliflower rice is having a moment here on the blog (did you see these 7 Cauliflower Rice Recipes posted last month?)

While the recipes I shared in that post were more of a side dish, today’s simple cauliflower fried rice recipe is more of a meal…in fact it works great as a meal prep option!

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Recipe video

Watch the video below to see exactly how I prepped this recipe. It’s so easy! You can find more of my recipe videos on my YouTube channel, or on Facebook.

How to make it

For this recipe, I adapted my Meal Prep Vegetarian Fried Rice Recipe, which gets flavor from sesame oil, ginger and soy sauce. To these simple ingredients, I added some egg, onion, carrots, peas and (of course) riced cauliflower.

1. scramble your egg
2. cook your onion and carrot in sesame oil until soft
3. add the ginger & garlic
4. add in the riced cauliflower and frozen peas
5. add back the egg, toss in soy sauce

That’s it! Really most of the work for this recipe comes from chopping. I recommend having all your ingredients chopped and ready for you because once you start cooking, everything goes quite quickly!

Is this recipe healthy?

With only a fraction of the carbs and calories of regular fried rice, and packed full of veggies and healthy protein, I definitely consider this to be a healthy fried rice option.

Can I use store-bought cauliflower rice?

Yes! Definitely, although I’ve found the size of commercial cauliflower rice to vary a lot, so use your judgement in adjusting the cook time.

Can I swap the soy sauce to make this paleo?

Yes! Swap for coconut or liquid aminos. Try adding half to the fried rice and tasting to make sure it’s not too salty, since I tested with reduced sodium soy sauce.

Is this recipe keto friendly?

Yes! I’d suggest a few swaps to lower the carb count though: swap the carrots and peas for lower carb veggies like zucchini, broccoli or brussels sprouts. If you are avoiding soy, you can swap for liquid aminos. You could also increase the eggs to increase your fat and make this recipe keto.

Does this recipe work for meal prep?

Yes! Store in the fridge for up to 4 days. Reheat till steaming hot! It may not smell amazing (cauliflower never really does), but it still tastes great.

Can I freeze it?

Unfortunately this recipe gets mushy if you freeze/thaw it since it absorbs the sauce. You can freeze uncooked cauliflower rice though! Read all about how to make cauliflower rice (including storage options).