Cauliflower Fried Rice
Published January 9, 2024 • Updated February 1, 2026
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I make this cauliflower fried rice all the time because it actually tastes good. The trick is getting a fluffy rice-like texture while cooking off the typical cauliflower flavor and smell. It's my favorite low carb alternative to traditional fried rice.
Cauliflower fried rice is a go-to keto alternative to the classic Chinese favorite. Swap cauliflower rice for regular white rice and you seriously cut back on the carbs without sacrificing flavor or texture. The way I cook it in this recipe, you hardly notice the switch. It’s a great side dish to go along with broccoli & beef or teriyaki chicken.
The finely grated cauliflower comes out fluffy like traditional rice, and the bits of carrot and bell pepper add color and crunch. It’s also easy to make – this 20 minute side dish can turn into a full meal when you add your favorite protein: chicken, pork or beef.
Want to drop the carbs even more? Decrease or omit the carrot and bell peppers. Without the carrot and bell peppers, each serving is 5.3 net carbs and 8.4 total carbs.
How to make cauliflower rice taste good
One of the reasons riced cauliflower gets a bad rap is because it stinks, gets mushy when you cook it and it can give a hint of fruity, gym sock flavor. No wonder people make fun of this pungent cruciferous vegetable.
You shouldn’t have to suffer through a bad replacement for rice just because you’re eating keto. With these tips, I make cauliflower rice from frozen or fresh that doesn’t stink, doesn’t taste funky, and comes out fluffy instead of mushy.
Best way to cook cauliflower rice
The secret is cooking the rice in a dry skillet. Don’t add any liquid or oil. Just let the riced cauliflower cook for 4-5 minutes until all the moisture cooks out and you get a fluffy, rice-like texture. That moisture is what makes cauliflower rice mushy, and it’s what carries the unpleasant smell and flavor too.
Using frozen cauliflower rice
This method is the same if you are using frozen cauliflower from a bag. No need to steam the bag of frozen cauliflower rice in the microwave or stovetop first. Just add the frozen riced cauliflower straight to a dry skillet and cook until fluffy.
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Ingredients
1 medium head cauliflower or 10 oz bag frozen cauliflower rice -
2 teaspoons sesame oil
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1 medium carrot, cubed
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2 cloves garlic, minced
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1/4 cup finely diced red bell pepper
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1/4 cup finely diced green bell pepper
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2 eggs, lightly beaten
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2 - 2 1/2 tablespoons soy sauce or liquid aminos
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3/4 teaspoon sweetener of choice
-
sliced green onions for garnish
Step by Step Instructions
Step by Step Instructions
Rice the cauliflower (only if using fresh cauliflower)
If using a head of cauliflower, cut the cauliflower into florets and place in a food processor. Pulse until finely chopped and rice-like consistency. Alternatively, cauliflower can be riced using a hand grater.
- 1 medium head of cauliflower
Cook the carrots
In a large skillet or wok, heat the sesame oil over high heat. Add diced carrots and cook for 2-3 minutes or until slightly tender. Add garlic and cook for 1 minute or until fragrant.
- 2 teaspoon sesame oil
- 1 medium carrot, diced
- 2 cloves garlic, minced
Make fluffy cooked cauliflower rice
Add riced cauliflower to the skillet (without adding additional oil) and cook for 5 minutes, stirring frequently. Cook cauliflower rice until most of the moisture is cooked out and the rice is fluffy. If using frozen cauliflower rice, add frozen rice straight to the skillet.
Saute remaining vegetables
Add diced red and green bell peppers. Cook for 3-5 minutes, stirring occasionally until slightly tender.
- 1/4 cup finely diced red bell pepper
- 1/4 cup finely diced green bell pepper
Crack the eggs
Lower the heat to low-medium. Push the rice and vegetables to the sides of the wok or skillet, creating a well. Add beaten eggs to the center and scramble until set. Mix eggs into the vegetables.
- 2 eggs, lightly beaten
Stir in the flavor
Add soy sauce or liquid aminos and sweetener. Stir to combine. Taste and adjust seasoning, adding more soy sauce, sweetener or sesame oil if needed. Garnish with sliced green onions.
- 2 - 2 1/2 tablespoons soy sauce or liquid aminos
- 3/4 teaspoon granulated sweetener of choice
Nutrition disclaimer
The nutrition information provided is an estimate and is for informational purposes only. I am a Doctor of Pharmacy (Pharm.D.); however, this content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified health provider before making any lifestyle changes or beginning a new nutrition program.
Frequently Asked Questions
Should I use frozen or fresh cauliflower rice?
It doesn't matter if you buy frozen cauliflower rice or fresh or you want to make your own by grating a head of cauliflower. The outcome and the method for preparing cauliflower rice is the same.
Why is my cauliflower rice mushy?
Mushy cauliflower rice can be caused by a couple different problems. Over processing the cauliflower in a food processor (if making your own), can make it turn mushy before you even cook it! Cooking your riced cauliflower in liquid or oil before you cook out the moisture from the vegetable can make it soggy. Adding too much liquid or sauce after cooking can make the rice alternative get mushy.
Does cauliflower rice taste like real rice?
Let's face it. Only rice will taste like actual rice, but there are techniques you can do when preparing cauliflower rice to minimize the cabbage-like flavor and give a neutral flavor ready to take on the flavors of the seasonings or sauces added.
Absolutely! You can add your favorite vegetables to this keto fried rice recipe. Bell pepper, broccoli, peppers, etc.
Yes! You can add any protein to the fried rice recipe. I have a recipe for an easy 10 minute shrimp fried rice, but you could easily add chicken too.