Let Me Tell You About My Cauliflower Fried Rice Obsession
Alright, I probably make this cauliflower fried rice at least twice a month, sometimes more if work’s got me running around like a headless chicken. It all started when I tried to sneak more veggies onto my plate (I mean, who hasn’t?), and my friend Dave—who swears by keto, except when he's having pizza—told me about this cauliflower swap. First time I made it, I forgot to squeeze out the water and it turned into... well, let’s call it cauliflower porridge. But now? Now it’s a favorite, especially when I’m craving takeout but my wallet says, "let's not." The best bit? It makes me feel sort of virtuous without any of the usual food sadness. And yeah, I’ve even managed to convert my carb-loving little brother. Magic!
Why You’ll Love This (Or Why I Keep Making It, Anyway)
I make this whenever I want something fast, satisfying, and you know, not going to leave me in a food coma. My family goes crazy for this because, honestly, it’s just so flexible—you can toss in whatever’s lurking in your fridge, and it always tastes good (except that one time I added brussels sprouts; never again). I’ve even made it for friends who swore they “didn’t do cauliflower,” and they cleared their plates. Plus, if you’re anything like me and hate cleaning up a giant stack of pans after cooking, this is a one-pan wonder. Oh, sometimes the only thing I don't love is cleaning the food processor, but that’s life.
What You’ll Need: The Ingredients (And Some Swaps)
- 1 medium head of cauliflower (about 500g-ish), riced (sometimes I buy the frozen stuff if I’m tired, and honestly, it’s fine!)
- 2 eggs, lightly beaten (or egg whites if you’re being extra virtuous; or skip ‘em if you don’t do eggs)
- 1 cup mixed veggies (I usually go with peas and carrots, but sliced bell peppers or even some leftover broccoli bits work too)
- 2–3 scallions, chopped (my grandmother insisted on the green part only, but I use the whole thing—no shame)
- 2–3 cloves garlic, minced (or just a big squeeze of garlic paste if you’re in a hurry)
- 2 tablespoon soy sauce (tamari or coconut aminos for gluten-free/keto purists)
- 1 tablespoon sesame oil (I sometimes use olive oil if I’m out, but it’s not quite the same, just saying)
- Salt and pepper to taste (plus a pinch of chili flakes if you like a little kick)
- Optional: diced cooked chicken, shrimp, tofu, or whatever protein you have
How I Actually Make It (With a Few Tangents)
- First, rice your cauliflower. Chop it into florets, then pulse in a food processor till it looks a bit like rice. Don’t overdo it, or you’ll end up with cauliflower snow (been there, not fun). If you’re using frozen, just thaw and pat dry-ish. I sometimes skip squeezing the water and deal with it later, but that’s me.
- Heat a large pan or wok over medium-high; add half your sesame oil. Toss in garlic (don’t let it burn or you’ll smell it for hours) and the white parts of the scallions. Fry for maybe a minute.
- Add in your veggies and give them a quick stir—this is when I usually sneak a taste, you know, just to check. If you’re adding protein, throw it in here. Cook for another 2–3 minutes.
- Push everything to the side, add a bit more oil if it’s looking dry, and pour in your eggs. Scramble right in the pan. Don’t worry if it looks a bit weird at this stage—it always does!
- Now, in goes the cauliflower rice. Stir like mad. Cook for about 5-7 minutes till it’s just tender but not mushy (I once left it too long while answering a text—came back to cauliflower paste).
- Splash in the soy sauce and any chili flakes. Mix well, taste, and add salt or pepper if needed. Top with the green parts of the scallions. That’s it!
Notes (aka What I’ve Learned the Hard Way)
- If your cauliflower rice gets soggy, you probably didn’t pat it dry enough. But honestly, it’ll still taste fine—just a bit softer.
- Using a nonstick pan makes cleanup so much easier. I tried stainless steel once and nearly needed a chisel.
- I think this tastes better the next day, but the leftovers rarely survive that long.
Variations I’ve Tried (Plus One That Flopped)
- With shrimp: Works a treat. Just toss them in with the veggies until pink.
- Veggie overload: I’ve thrown in spinach, mushrooms, even leftover zucchini. No complaints.
- With pineapple: Thought it’d be like sweet and sour—uh, not my finest moment. Too soggy!
What If You’re Missing Equipment?
No food processor? No worries. You can grate the cauliflower on a box grater (though it’s a bit of an arm workout). Or, on second thought, just buy it pre-riced. Life’s too short.
How I Store It (If There’s Any Left, Which Is Rare)
Pop leftovers in an airtight container and stick ‘em in the fridge. Keeps for 2–3 days, though honestly, in my house it never lasts more than a day! Reheats nicely in the microwave or a pan; I sometimes add a splash of water to freshen it up.
How My Family Likes To Eat It
We usually pile it into bowls and top with a fried egg (runny yolk fans here), but sometimes I serve it alongside sticky sesame chicken (not keto, but hey). My niece insists on a squirt of Sriracha, and I’m not mad about it. Actually, I’ve even wrapped leftovers in lettuce leaves for a sort of DIY taco. Why not?
Pro Tips (Learned The Hard Way...)
- Don’t rush frying the garlic—burnt garlic ruins the whole batch. I learned this while multitasking (badly).
- Use high heat for the stir fry part, but not so high you’re sending veggies flying across the kitchen (been there, nearly lost a carrot).
- Let the cauliflower sit in the pan for a minute or two before stirring near the end—gets some nice toasty bits.
Your Questions Answered (I Get These A Lot)
- Can I freeze this?
Sort of, but it gets a tad watery after thawing. I’ve done it in a pinch, just reheat in a dry pan and it’s fine. - Is this actually filling?
Yup! But if you’re super hungry, add more protein. Or just double the batch. - Do I have to use soy sauce?
Nope—you can use coconut aminos or tamari. Or skip it and add more salt and a splash of lime. Go wild. - Where can I learn more about keto swaps?
I really like Ruled.me’s Keto Guide and these Delish recipes.
Anyway, if you’ve made it this far, you probably deserve a snack. Or maybe you’ll just go make this Cauliflower Fried Rice—Keto Stir Fry and see what all the fuss is about?
Ingredients
- 1 medium head cauliflower, riced (about 4 cups)
- 2 tablespoons olive oil
- 2 large eggs, beaten
- 1 cup mixed vegetables (carrots, peas, bell pepper), diced
- 2 green onions, sliced
- 2 cloves garlic, minced
- 2 tablespoons soy sauce (or coconut aminos for keto)
- 1 teaspoon sesame oil
- Salt and pepper to taste
Instructions
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1Heat 1 tablespoon of olive oil in a large skillet or wok over medium heat. Add the riced cauliflower and sauté for 3-4 minutes until just tender. Transfer to a bowl and set aside.
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2Add the remaining olive oil to the skillet. Add garlic and mixed vegetables, and cook for 2-3 minutes until vegetables are softened.
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3Push the vegetables to one side of the skillet. Pour the beaten eggs into the empty side and scramble until just set, then mix with the vegetables.
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4Return the cooked cauliflower rice to the skillet. Add soy sauce, sesame oil, salt, and pepper. Stir well to combine and cook for another 2-3 minutes.
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5Remove from heat, garnish with sliced green onions, and serve hot.
Approximate Information for One Serving
Nutrition Disclaimers
Number of total servings shown is approximate. Actual number of servings will depend on your preferred portion sizes.
Nutritional values shown are general guidelines and reflect information for 1 serving using the ingredients listed, not including any optional ingredients. Actual macros may vary slightly depending on specific brands and types of ingredients used.
To determine the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe (not including the weight of the container the food is in) by the desired number of servings. Result will be the weight of one serving.
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