Cauliflower Fried Rice Bowl

Name: Cauliflower Fried Rice Bowl
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 2 servings
Ingredients: 1 small head cauliflower, riced; 1 cup mixed vegetables (peas, carrots, bell peppers); 2 green onions, sliced; 2 cloves garlic, minced; 1 tablespoon ginger, minced; 2 tablespoons soy sauce or tamari; 1 tablespoon sesame oil; Salt and pepper to taste; 2 eggs, lightly beaten (optional)

Highlighted under: Healthy Recipes

I absolutely love making this Cauliflower Fried Rice Bowl for a quick and healthy meal. It’s a fantastic alternative to traditional fried rice, and it tastes amazing while being low in carbs. I enjoy packing it with colorful vegetables, which not only add nutrition but also make the dish vibrant and inviting. Whether it’s for lunch or a simple dinner, this dish comes together in just a few minutes, making it a go-to recipe for busy weeknights.

Created by

Emily

Last updated on 2026-02-07T23:37:28.111Z

When I first decided to experiment with cauliflower as a rice substitute, I was pleasantly surprised by how well it absorbed flavors. I usually sauté it with garlic, ginger, and a splash of soy sauce, which brings an incredible depth to the dish. It took a couple of tries to get the perfect texture, but blanching the cauliflower before frying makes all the difference.

One thing I've learned is that the choices of vegetables can greatly impact the final result. I love adding bell peppers and peas for sweetness and crunch, while a sprinkle of green onions just before serving elevates the dish completely. This bowl is not only healthy but also packed with vibrant colors that make you crave a second serving!

You'll Love This Recipe Because
Low-carb and nutritious alternative to traditional fried rice
Versatile: customize with your favorite vegetables
Quick preparation time, perfect for busy weeknights

Understanding Cauliflower Rice

Ricing cauliflower is a crucial step that significantly impacts the texture of this dish. When processing the florets, aim for a consistency similar to traditional rice grains. If you over-process, you might end up with a mushy texture, which can detract from the overall eating experience. Visual cues to look for include evenly sized pieces—approximately the size of regular rice grains—to ensure even cooking and an ideal bite.

To enhance the flavor profile, consider briefly steaming the riced cauliflower before adding it to the skillet. This step can help release excess moisture, making it less likely to become watery during cooking. Even just 2-3 minutes in the microwave with a splash of water can elevate your dish by developing a more robust texture while maintaining the nutrients.

Customizing Your Fried Rice Bowl

One of the joys of this dish is its versatility. Feel free to substitute the mixed vegetables based on what you have on hand or your personal preferences. Broccoli, snap peas, or even spinach can make excellent additions. Keep in mind that firmer vegetables may require a slightly longer cooking time, so adjust accordingly to avoid overcooking the riced cauliflower.

If you're looking to incorporate protein, consider adding sautéed chicken or shrimp. These can be cooked first, set aside, and then integrated back into the dish along with the riced cauliflower. This addition not only enhances the nutrients but also raises the dish's satisfaction level, turning it from a side into a fully-loaded meal.

Make-Ahead and Storage Tips

Preparing this Cauliflower Fried Rice Bowl ahead of time can be a great strategy for busy weeks. You can rice the cauliflower and chop the vegetables in advance, storing them in airtight containers in the refrigerator. When you're ready to cook, simply toss everything into the skillet, and you'll have a delicious meal ready in minutes.

Moreover, this dish freezes well. To store, allow the fried rice to cool completely, then transfer it into freezer-safe bags or containers. When reheating, aim for low and slow in a pan or microwave it in short intervals while stirring to avoid uneven heating. You can also add a splash of water to the pan to revive the moisture and prevent it from drying out.

Ingredients

Gather these fresh ingredients before you start:

Ingredients

1 small head cauliflower, riced
1 cup mixed vegetables (peas, carrots, bell peppers)
2 green onions, sliced
2 cloves garlic, minced
1 tablespoon ginger, minced
2 tablespoons soy sauce or tamari
1 tablespoon sesame oil
Salt and pepper to taste
2 eggs, lightly beaten (optional)

That's all you need to get started!

Instructions

Follow these easy steps to make your Cauliflower Fried Rice Bowl:

Prepare the Cauliflower Rice

Start by cutting the cauliflower into florets, then pulse in a food processor until it resembles rice. Set aside.

Sauté Aromatics

In a large skillet, heat sesame oil over medium heat. Add garlic and ginger, sautéing until fragrant, about 1 minute.

Cook the Vegetables

Add mixed vegetables to the skillet and cook for about 3-4 minutes, until they are tender but still crisp.

Add the Cauliflower

Stir in the riced cauliflower and soy sauce. Cook for another 5-7 minutes, stirring occasionally until heated through.

Scramble the Eggs

If using, push the mixture to one side of the skillet, add the beaten eggs, and scramble until fully cooked. Mix everything together.

Finish and Serve

Season with salt and pepper to taste, garnish with green onions, and serve immediately!

Enjoy your delicious Cauliflower Fried Rice Bowl!

Pro Tips

For added protein, consider incorporating cooked chicken, shrimp, or tofu. You can also experiment with different sauces such as teriyaki or chili garlic for unique flavors.

Ingredient Focus: The Role of Sesame Oil

Sesame oil is a key ingredient in this dish, adding a depth of flavor that enhances the entire profile. When sautéing, use a light hand to avoid overpowering the other ingredients. If you find that the flavor of sesame oil is too strong, mixing in a neutral oil like canola or avocado can help balance the taste while retaining the beneficial attributes of the sesame.

Additionally, consider experimenting with toasting the sesame oil before adding the garlic and ginger to intensify its nutty aroma. A quick 30 seconds on medium heat can bring out its best characteristics, often leaving a lingering scent that enhances the cooking experience.

Troubleshooting Common Issues

If your fried rice is coming out too wet, it's likely due to overcooking the cauliflower or the veggies releasing too much moisture. To remedy this, ensure you're using medium-high heat and stirring occasionally to promote even cooking. If you're still facing issues, let the dish sit in the pan for an extra minute or two—this can help some of the excess moisture evaporate.

On the other hand, if the cauliflower is undercooked, increase the cooking time, stirring frequently. You can also cover the skillet for a couple of minutes to steam the mixture slightly, speeding up the cooking process without compromising texture. Just be sure to monitor closely to maintain the cruciferous bite of the cauliflower.

Questions About Recipes

→ Can I make this dish vegan?

Yes, simply omit the eggs or replace them with tofu for added protein.

→ How do I store leftovers?

Store in an airtight container in the refrigerator for up to 3 days. It can also be frozen for later use.

→ What other vegetables can I use?

Feel free to use any vegetables you have on hand like broccoli, snap peas, or zucchini.

→ Is cauliflower fried rice healthy?

Absolutely! It's low in carbs and calories, packed with fiber and nutrients from the cauliflower and vegetables.