how to flavor cauliflower rice for stir fry | Family Cuisine

Cauliflower rice is a great alternative to traditional white rice. It's lower in carbs and calories, but still has the same texture as regular white rice.

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How to flavor cauliflower rice for stir fry

Cauliflower Fried Rice – a quick, simple, and healthy Asian-inspired dinner made with cauliflower, frozen vegetables, onion, garlic, ginger, eggs, soy sauce, and sesame oil! This easy stir-fry recipe comes together in 20 minutes, making it perfect for busy weeknights. Low-carb, low-calorie, gluten-free, grain-free, and vegetarian.

cauliflower fried rice in a bowl with chopsticks


Cauliflower can be used in so many creative ways. You can turn it into a pizza crust, breadsticks, mashed potatoes, hummus, etc.

Reading: how to flavor cauliflower rice for stir fry

Cauliflower is also an excellent substitute for rice when you’re looking to lighten up your meals, or you want to incorporate extra veggies into your diet.

I make cauliflower fried rice when I want a low-carb version of the much loved Chinese stir fry without compromising on flavor.

How to make cauliflower rice

Making cauliflower rice is simple and straightforward. All you need to do is wash a head of cauliflower, remove the florets from the stem, and pulse them in the food processor until you have small, rice-like pieces.

It only takes about 30 seconds! Just be careful not to over-process it, or you can turn the cauliflower into a mash.

You can also use the shredding blade of your food processor.

Read more: how to make fried cauliflower patties | Family Cuisine

No food processor? Use a blender, a box grater, or chop the florets into grain-sized pieces with a large chef’s knife.

Riced cauliflower is readily available pre-cut and bagged in the produce and frozen sections of most supermarkets.

One medium head of cauliflower will make about 5 cups of cauliflower rice.

Storage→ Cauliflower rice can be stored uncooked in the fridge for up to 3 days, or in the freezer for up to 3 months.

Ingredients & Substitution Suggestions

To make this cauliflower fried rice recipe, you will need:

  • Cauliflower rice: either rice your cauliflower or, even easier, buy a bag of frozen riced cauliflower. You don’t have to thaw frozen cauliflower, add it directly to the pan.
  • Sesame oil: you can find it in the Asian section of grocery stores, or order it on Amazon. If you don’t have sesame oil, any kind of mild oil will work — olive oil, avocado oil, peanut oil, coconut oil, etc.
  • Garlic, onion, and ginger: for extra flavor.
  • Frozen peas and carrots: feel free to use fresh veggies.
  • Eggs: add great flavor, texture, and protein.
  • Soy sauce: I always use low-sodium soy sauce. Use tamari to make this dish gluten-free.
  • Green onions: green parts only for topping.
cauliflower stir-fry ingredients

How to make cauliflower fried rice

It’s important to have all of your ingredients ready because once you start cooking, everything comes together quickly.

  1. Rice the cauliflower: add the cauliflower florets to your food processor and pulse until it resembles rice.
  2. Sautee: heat the sesame oil over medium heat, and saute the garlic, ginger, and onion.
  3. Stir-fry: add the peas, carrots, and cauliflower rice and stir-fry until the vegetables are heated through and the cauliflower is soft.
  4. Scramble the eggs – make a well in the middle of the vegetable mixture, add the beaten eggs, and scramble just until set. Once the eggs are cooked, stir everything together.
  5. Serve: stir in the soy sauce and top with green onions just before serving.

Recipe Variations

This is a basic recipe for cauliflower rice stir-fry, feel free to get creative and use up other leftover ingredients you may happen to have on hand.

  • Add protein: rotisserie chicken, leftover shredded beef, pork, salmon, shrimp, or tofu would be delicious.
  • Add more veggies: snap peas, mushrooms, bell peppers, broccoli, or bok choi.
  • Make it spicy: for a spicy kick, add either crushed red pepper flakes or a few teaspoons of sriracha sauce.
  • Gluten-free: replace the soy sauce with tamari.
  • Vegan: omit the eggs and use scrambled tofu.
A bowl of cauliflower fried rice


Cauliflower fried rice can be stored in the refrigerator for up to 3 days, though I find it tastes much better eaten the day it’s made. You can reheat it in either a skillet or in the microwave.

Read more: how to make stir fry with teriyaki sauce | Family Cuisine

Can I freeze cauliflower fried rice? Unfortunately, it gets mushy if you freeze/thaw it since it absorbs the sauce. You can freeze uncooked cauliflower rice.

More Asian inspired recipes:

Healthy Asian Chicken Lettuce Wraps

Chopped Asian Salad

Quinoa Fried Rice

More low-carb and super flavourful cauliflower recipes:

Roasted Cauliflower “Hummus”

Cauliflower Mashed Potatoes

Creamy Cauliflower Soup

If you make this recipe, please leave a feedback and rating in the comment below. I always love hearing how it turns out for you! ♡

Read more: how to stir fry vegetables kirkland frozen vegetables | Family Cuisine

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