This cauliflower fried rice recipe is a healthy, low-carb alternative to traditional fried rice, made with fresh or frozen cauliflower, vegetables, eggs, and Tamari for gluten-free flavor. Quick to prepare and full of vegetables, it’s perfect for weeknight dinners, meal prep, or a light, nutritious side dish. High in protein and fiber, this easy stir-fry is a versatile, flavorful option for healthy eating.

Table of Contents

Ingredients

4 teaspoons sesame oil, divided
2 eggs
1 small head cauliflower (or 4 cups frozen cauliflower rice)
½ cup frozen mixed vegetables
2 green onions, chopped
3 cloves garlic, pressed or minced
Salt and pepper, to taste
2–3 tablespoons gluten-free reduced-sodium Tamari (or soy sauce if not gluten-free)

Directions

1. Prepare the eggs
In a small bowl, combine 1 teaspoon of sesame oil with the eggs and whisk until smooth. Set aside.

2. Rice the cauliflower
Chop the cauliflower into large chunks and process in a food processor with a grating attachment, or use a box grater to create cauliflower rice. Measure out 4 cups and save any extra for another use.

3. Stir-fry vegetables
Heat the remaining 3 teaspoons of sesame oil in a wok or large nonstick skillet over high heat. Add the cauliflower rice, green onions, and frozen mixed vegetables. Stir-fry for 3–4 minutes until the cauliflower begins to become tender.

4. Add garlic and season
Add the garlic and season with salt and pepper. Stir-fry for an additional 30 seconds, until fragrant.

5. Cook the eggs
Push the vegetable mixture to the sides of the wok to create a space in the center. Pour in the whisked eggs and scramble until cooked, then mix thoroughly with the vegetables.

6. Add Tamari and finish
Drizzle in 2 tablespoons of Tamari and stir to combine. Taste and add the remaining tablespoon if desired. Serve immediately.

Tips

Use high heat for a quick stir-fry to maintain a slight crunch in the cauliflower.
Make sure cauliflower rice is not too wet to prevent soggy fried rice.
Scramble the eggs separately in the center for better texture before mixing.

Variations and Substitutions

Protein: Add diced chicken, shrimp, tofu, or tempeh for a complete meal.
Vegetables: Include bell peppers, snap peas, or broccoli for extra color and nutrition.
Sauce: Substitute Tamari with coconut aminos for a soy-free option.
Spice: Add a pinch of red pepper flakes or sriracha for heat.

FAQs

Can I use frozen cauliflower rice?
Yes, just make sure to thaw and drain excess water before stir-frying to avoid soggy rice.

Is this recipe vegan?
For a vegan version, omit the eggs or use scrambled tofu instead.

How do I store leftovers?
Keep in an airtight container in the fridge for up to 3 days. Reheat quickly in a skillet to maintain texture.

Serving Suggestions

Serve cauliflower fried rice as a main dish or as a side with grilled chicken, beef, or tofu. Top with sesame seeds or chopped cilantro for extra flavor.

Why You’ll Love This Recipe

This cauliflower fried rice is a low-carb, gluten-free alternative to traditional fried rice that is quick, flavorful, and packed with vegetables. It’s a healthy, easy-to-make meal that works for busy weeknights or meal prep without sacrificing taste or texture.