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Easy Crispy Cauliflower Fried Rice Recipe for a Quick Healthy Dinner

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A quick, healthy, and crispy cauliflower fried rice that mimics traditional fried rice texture with fresh ingredients and simple pantry staples. Perfect for busy weeknights and customizable with your favorite proteins or veggies.

Ingredients

Scale
  • 1 medium head cauliflower, riced (about 4 cups)
  • 2 tablespoons vegetable oil (can substitute avocado or light olive oil)
  • 2 large eggs, beaten
  • 3 cloves garlic, minced
  • 3 stalks green onions, sliced
  • 1 medium carrot, finely diced
  • ½ cup frozen peas
  • 3 tablespoons soy sauce (use tamari for gluten-free)
  • 1 teaspoon sesame oil
  • Salt and pepper to taste
  • Optional: 1 cup cooked chicken, shrimp, or tofu

Instructions

  1. Rice the cauliflower by cutting into florets and pulsing in a food processor until rice-sized grains form. Alternatively, grate with a box grater.
  2. Prep the veggies and eggs: mince garlic, dice carrot, slice green onions, and beat eggs.
  3. Heat 1 tablespoon of oil in a large skillet or wok over medium-high heat. Scramble the beaten eggs until just set, then remove and set aside.
  4. Add remaining oil to the skillet. Sauté garlic and carrot for 2-3 minutes until fragrant and softened.
  5. Add peas and green onions, cooking for another 1-2 minutes.
  6. Add the riced cauliflower to the pan. Press down gently and cook without stirring for about 2 minutes to develop a crispy bottom. Then stir occasionally and cook for 6-8 minutes until tender but still slightly crispy.
  7. Return scrambled eggs to the pan. Pour in soy sauce and drizzle sesame oil. Stir gently to combine and season with salt and pepper to taste.
  8. Remove from heat and garnish with extra sliced green onions or toasted sesame seeds if desired. Serve hot.

Notes

Pat cauliflower dry after ricing to reduce moisture for crispiness. Cook over medium-high heat without overcrowding the pan to avoid steaming. Cook eggs separately to prevent rubbery texture. Add soy sauce and sesame oil at the end to keep flavors bright. Leftovers keep well in the fridge for up to 3 days; reheat in a skillet to maintain crispness.

Nutrition

Keywords: cauliflower fried rice, healthy dinner, quick recipe, low carb, gluten-free, vegan option, easy weeknight meal, crispy cauliflower rice

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