Everyone else can keep their plain white fried rice—my heart belongs to cauliflower rice. Cauliflower is one of the most versatile vegetables in my kitchen, and when it’s riced, it becomes the ultimate blank canvas for creating flavorful dishes like this Cauliflower Fried Rice. Whether you’re looking to reduce carbs, sneak in more vegetables, or just try something new, cauliflower rice is a game-changer.

What makes cauliflower rice so appealing isn’t just its health benefits, though those are worth noting. Compared to regular white rice, cauliflower rice is significantly lower in calories, carbs, and sugar. It’s naturally gluten-free, high in fiber, and packed with vitamins like C, K, and B6. Plus, it’s easy to cook—no boiling water, no waiting for it to fluff up. Just grate, sauté, and you’re good to go.

This Cauliflower Fried Rice recipe follows the same steps as traditional fried rice but swaps the grains for finely grated cauliflower. The result? A dish that’s just as satisfying as its carb-heavy counterpart but lighter and packed with veggies. The recipe is flexible, too. If you need it to be gluten-free, you can use tamari, coconut aminos, or gluten-free soy sauce. Personally, I love using coconut aminos—they have a similar umami flavor to soy sauce but are sweeter and less salty, which pairs beautifully with the other ingredients.

Cauliflower Fried Rice

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This Cauliflower Fried Rice is a low-carb option for those who want all the flavor of Chinese fried rice, but none of the guilt.

• Author: Bill Dugan
• Prep Time: 16 minutes
• Cook Time: 35 minutes
• Total Time: 51 minutes
• Yield: Serves 8
• Category: Entrées

Ingredients

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• 2 cups fresh or frozen­ peas
• 1/2 cup water
• 4 tablespoons sesame oil, divided
• 4 cups cubed pork loin
• 6 green onions, sliced
• 1 large carrot, diced
• 2 cloves garlic, minced
• 5 cups grated/riced cauliflower
• 6 tablespoons soy sauce
• 2 eggs, beaten

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Instructions

1. Stir peas and water together in a saucepan; bring to a boil, reduce heat to medium-low, and cook and stir until peas are tender and heated through, about 5 minutes. Drain and discard water.
2. Heat 2 tablespoons sesame oil in a wok over medium-high heat. Cook and stir pork in hot oil until lightly browned on all sides and cooked through, 7 to 10 minutes. Transfer meat to a plate.
3. Heat remaining 2 tablespoons sesame oil the wok. Sauté green onions, carrot, and garlic in hot oil until just softened, about 5 minutes. Add cauliflower; cook and stir until cauliflower is tender but firm to the bite, 4 to 5 minutes.
4. Stir pork, peas, and soy sauce into cauliflower mixture and stir-fry until mixture is hot and slightly browned, 3 to 5 minutes.
5. Move pork-cauliflower mixture to one side of the wok; pour beaten eggs onto empty side. Scramble eggs until cooked through, 3 to 5 minutes; stir cooked eggs into the pork-cauliflower mixture, breaking up any large chunks.

The Ingredients and Their Roles

Each ingredient in this dish contributes to its rich, savory flavor and satisfying texture:

• Cauliflower Rice: The star of the show, cauliflower rice mimics the texture of white rice while adding a mild, nutty flavor.
• Pork Loin: Adds heartiness and protein, making the dish substantial enough to serve as a main course.
• Green Onions and Carrots: These vegetables bring a balance of sweetness and freshness, along with vibrant color.
• Peas: Contribute a subtle sweetness and pop of texture that rounds out the dish.
• Garlic: Enhances the overall flavor with its aromatic depth.
• Soy Sauce (or Coconut Aminos): Provides the savory, umami base that ties the ingredients together.
• Sesame Oil: Adds richness and a nutty, toasty flavor that’s essential in fried rice.
• Eggs: Give the dish a creamy texture and help bind the ingredients together.

Dietary Substitutions

This recipe is incredibly versatile and can be easily adapted for various dietary preferences:

• Gluten-Free: Use gluten-free soy sauce, tamari, or coconut aminos instead of regular soy sauce.
• Vegetarian: Skip the pork and add tofu or additional veggies like mushrooms and zucchini.
• Vegan: Replace the pork with tofu or tempeh and omit the eggs. Instead, you can add a scrambled tofu mixture for a similar texture.
• Low-Sodium: Choose low-sodium soy sauce or coconut aminos, and reduce the salt in the dish.
• Keto-Friendly: This dish is naturally keto as written, but ensure your soy sauce or tamari is low in sugar for the best results.

The Secret to Great Cauliflower Fried Rice

The secret to making exceptional cauliflower fried rice lies in the cooking technique. Start by heating sesame oil in a wok or large skillet. Cooking the pork first allows it to develop a golden crust while infusing the pan with flavor. Once the pork is cooked, transfer it to a plate and sauté your green onions, carrots, garlic, and peas in the same pan.

When it’s time to add the cauliflower rice, keep the heat high and stir frequently to avoid steaming it. You want the cauliflower to remain firm but tender with a slight golden color. Incorporating the pork back into the pan along with soy sauce brings all the flavors together, while scrambling the eggs directly in the pan creates that classic fried rice texture.

Why You’ll Love It

This Cauliflower Fried Rice is everything you want in a quick and healthy meal. It’s packed with flavor, easy to make, and infinitely customizable. The cauliflower rice provides a light, slightly nutty base that absorbs the savory sesame and soy sauce flavors beautifully. The pork adds richness, the vegetables bring freshness and color, and the eggs tie it all together.

Even better? It all comes together in under 30 minutes, making it perfect for busy weeknights. Serve it on its own for a complete meal, or pair it with dumplings, egg rolls, or a cucumber salad for a full spread.

Cauliflower love is on the rise in restaurants and homes everywhere, from cauliflower rice to pizza crust, and it’s easy to see why—it’s a health power food, and it tastes delicious as well. While cauliflower is known to be tricky to grow, our Cauliflower Gardening Guide will get you fully prepared to take on the challenge.

Have you tried this Cauliflower Fried Rice recipe? Share your experience and creative twists in the comments below!