Cauliflower Fried Rice Bowl

Name: Cauliflower Fried Rice Bowl
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4 servings
Ingredients: 1 medium head of cauliflower, riced; 2 tablespoons olive oil; 3 cloves garlic, minced; 1 small onion, diced; 1 cup frozen peas and carrots; 2 eggs, beaten; 3 tablespoons soy sauce; Salt and pepper to taste; 2 green onions, sliced (for garnish)

Highlighted under: Quick Healthy Recipes

I love whipping up a quick and healthy meal, and this Cauliflower Fried Rice Bowl has become a staple in my kitchen. It's not just low-carb; it’s a vibrant blend of vegetables and flavors that fills me with energy. Whenever I have leftover veggies, I toss them in for a personalized twist. The best part? This satisfying dish is ready in just 30 minutes, making it a perfect choice for busy weeknights or meal prep. Trust me, you'll want to keep this recipe handy!

Created by

Emily

Last updated on 2026-02-07T23:37:28.266Z

When I first tried making Cauliflower Fried Rice, I was astounded by how easily it replaces traditional rice while packing a nutritious punch. I use a food processor to quickly rice the cauliflower, which saves time and creates that perfect texture. It’s amazing how a few simple ingredients—like garlic, peas, and carrots—can transform into a dish that's not only colorful but also comforting.

One of my favorite tips is to sauté the garlic and onions first, creating a flavorful base. If you want it spicier, adding a dash of chili sauce at the end really elevates the dish. This recipe is my go-to for a quick meal that's nutritious and filling, especially when I need a boost of energy in my day.

Why You'll Love This Recipe
Low-carb alternative that doesn’t compromise on flavor
Packed with colorful veggies for added nutrients
Quick and easy to customize with your favorite ingredients

Mastering Cauliflower Rice

Creating the perfect cauliflower rice is key to achieving the right texture in this dish. When ricing the cauliflower, be cautious not to over-process it in the food processor. You want to achieve rice-sized grains without turning them into mushy puree. If you're using pre-riced cauliflower, ensure it’s fresh and free from excess moisture for the best results.

To prevent the cauliflower from becoming soggy, cook it over medium-high heat. Once added to the skillet, allow it to sauté without stirring too frequently, so it can develop a slight golden color. This additional step will enhance the flavor profile and give a pleasing texture that mimics traditional fried rice.

Customizing Your Bowl

One of the beauties of this Cauliflower Fried Rice Bowl is its versatility. Feel free to swap out the vegetables according to what you have on hand—bell peppers, zucchini, or broccoli all work beautifully. Just remember to adjust the cooking time slightly for different veggies; softer vegetables may need less time, while firmer ones may benefit from a few extra minutes on the heat.

If you want to ramp up the protein content, consider adding cooked chicken, shrimp, or tofu to the mix. These additions not only enhance the dish’s nutritional value but also add new layers of flavor. Just ensure that any pre-cooked proteins are warmed through before serving.

Ingredients

For the Fried Rice

1 medium head of cauliflower, riced
2 tablespoons olive oil
3 cloves garlic, minced
1 small onion, diced
1 cup frozen peas and carrots
2 eggs, beaten
3 tablespoons soy sauce
Salt and pepper to taste
2 green onions, sliced (for garnish)

Instructions

Prepare the Cauliflower

Begin by removing the leaves and stem from the cauliflower and cut it into florets. Using a food processor, pulse the florets until they resemble rice grains. Set aside.

Sauté Vegetables

In a large skillet, heat the olive oil over medium heat. Add the minced garlic and diced onion, sautéing until fragrant and the onion becomes translucent, about 3-4 minutes.

Cook the Cauliflower Rice

Add the riced cauliflower to the skillet, stirring well to combine with the sautéed vegetables. Cook for about 5-7 minutes until the cauliflower is tender but not mushy.

Add Peas and Carrots

Stir in the frozen peas and carrots, cooking for an additional 3-4 minutes until heated through.

Scramble the Eggs

Push the cauliflower mixture to one side of the skillet. Pour the beaten eggs onto the other side and scramble them until fully cooked. Mix everything together.

Finish and Serve

Drizzle soy sauce over the entire mixture, stirring well to ensure even distribution. Season with salt and pepper to taste and garnish with sliced green onions before serving.

Pro Tips

For added protein, consider adding cooked chicken, shrimp, or tofu to your cauliflower fried rice. This dish is highly versatile, allowing you to customize it according to your preferences.

Storage and Meal Prep

This Cauliflower Fried Rice Bowl is an excellent dish for meal prep. You can make a big batch and refrigerate it in an airtight container for up to 4 days. Just be sure to let it cool completely before sealing to avoid excess moisture, which can lead to spoilage.

If you want to freeze portions for longer storage, pack them in freezer-safe containers. When reheating, sprinkle a little water over the top to ensure it steams and warms evenly. Microwave it covered for about 3-4 minutes, stirring halfway through until heated through.

Troubleshooting Common Issues

If your cauliflower rice turns out mushy, it may have been overcooked or started with excess moisture. Next time, try using a dry skillet initially to cook off any excess water from the cauliflower, or sauté the cauliflower in batches to promote even cooking.

Alternatively, when adding protein, ensure it’s at room temperature before mixing it into the dish. This prevents the overall temperature from dropping too much, which can lead to an unappealing texture in the finished bowl.

Questions About Recipes

→ Can I make this dish vegetarian?

Absolutely! Just omit the eggs, or substitute them with a tofu scramble for a vegan option.

→ How can I store leftovers?

Store any leftovers in an airtight container in the fridge for up to 3 days. Reheat in the microwave or on the stove before serving.

→ Can I freeze Cauliflower Fried Rice?

Yes, you can freeze it! Place it in a freezer-safe container and enjoy within 1-2 months. Thaw in the refrigerator before reheating.

→ What other vegetables can I add?

Feel free to add bell peppers, broccoli, or snap peas to enhance the flavor and nutritional value!