Cauliflower Fried Rice
Published January 9, 2024 • Updated February 18, 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 that typical cauliflower smell. It's my favorite low carb alternative to traditional fried rice.
This is a go-to keto side dish in my house. Swap riced cauliflower for white rice and you seriously cut the carbs without losing flavor or texture. The way I cook it, you hardly notice the switch.
I pair it with beef and broccoli, teriyaki chicken, or keto shrimp fried rice when I want a full spread. On busy weeknights, I toss in leftover chicken or pork and call it dinner.
The finely grated cauliflower comes out fluffy like traditional rice, and the bits of carrot and bell pepper add color and crunch. I use a dry-skillet method that cooks off the moisture first, which is what eliminates that funky cauliflower smell most people complain about. No oil, no liquid, just heat. That one step changes everything.
The whole dish comes together in about 15 minutes once the cauliflower is riced. I’ve been making this keto version for years, and it’s the one my family actually requests. Not because it’s “healthy” (they don’t care about that), but because to them it’s just fried rice night.
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
Riced cauliflower gets a bad rap, and I get it. Most people cook it in oil or butter right away, and it turns into a mushy, smelly mess. I dealt with that for a long time before I figured out what was going wrong.
The problem is moisture. Raw cauliflower (especially frozen) is full of water, and that water is what carries the sulfur smell and creates that soggy texture. If you cook it in oil before removing the moisture, you’re basically steaming it in its own funk.
My dry-skillet method
I start by cooking the riced cauliflower in a completely dry skillet. No oil, no butter, nothing. Just the cauliflower and heat. After 4-5 minutes, the moisture cooks off and you’re left with fluffy, neutral-tasting rice. That’s when I add the oil and other ingredients. This one step is the difference between cauliflower rice that tastes like gym socks and rice that actually tastes good.
Frozen works the same way
I’ve tested both frozen bags and fresh heads, and the results are identical with this method. Don’t steam the frozen cauliflower rice in the microwave first. Just dump the frozen rice straight into a dry skillet and let the heat do the work. It takes a couple extra minutes for the ice to melt off, but the end result is the same fluffy texture. This is one of my favorite keto side dishes because of how forgiving the method is.
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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
-
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 seasoning
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.
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Get My Macros + Recipes →Frequently Asked Questions
Should I use frozen or fresh cauliflower rice?
I've tested both dozens of times, and honestly, the results are the same with my dry-skillet method. Fresh gives you more control over the grain size if you rice it yourself, but frozen is what I reach for on weeknights because it's faster. Either way, skip the microwave steaming step. Just go straight into the dry skillet.
Why is my cauliflower rice mushy?
I've troubleshot this so many times. The three biggest causes: over-processing in the food processor (I've done it, it turns to paste in seconds), cooking in oil or butter before the moisture cooks off, and adding too much sauce at the end. My fix is always the same. Dry skillet first, 4-5 minutes, no oil. Once the moisture is gone and the rice is fluffy, then I add everything else.
Does cauliflower rice taste like real rice?
I'm not going to lie to you. Only rice tastes like rice. But what I've figured out is that the "cauliflower taste" people complain about is actually the moisture and sulfur compounds, not the vegetable itself. Once I cook those off with the dry-skillet method, the rice becomes neutral enough to take on whatever seasoning or sauce I add. My family doesn't even think about it being cauliflower anymore.
Can I use broccoli rice instead of cauliflower rice?
I've made this with riced broccoli and it works. The flavor is a little more earthy and the color is obviously greener, but the texture holds up fine. I use the same dry-skillet method. It's a solid low carb swap if cauliflower isn't your thing.
How do you keep cauliflower rice from getting watery?
This was my biggest frustration for a long time. The answer I landed on is simple: cook the riced cauliflower in a dry skillet first, before adding any oil or other ingredients. That 4-5 minutes of dry heat pulls out all the excess moisture. I also avoid adding too much soy sauce at the end. A couple tablespoons is plenty.
Can I make this ahead and meal prep?
I do this almost every week. The cooked rice keeps in the fridge for 5 days and reheats well on the stovetop. I make a double batch, portion it into containers, and grab one for lunch. It also freezes well for up to 3 months. I spread it flat on a sheet pan first so it doesn't freeze into a brick.
Is cauliflower fried rice good for weight loss?
I eat this regularly as part of my keto routine. A serving has a fraction of the carbs of regular fried rice, and if you skip the carrot and bell pepper, you're down to about 5.3 net carbs per serving. I load mine up with protein (chicken or shrimp) and it keeps me full without the carb crash I used to get from white rice.
Can I add protein to make it a complete meal?
I do this all the time. Diced chicken, shrimp, pork, or sliced flank steak all work great. I cook the protein first, set it aside, then make the rice and toss the protein back in at the end. It turns a keto side dish into a full dinner in one skillet.
I used frozen cauliflower rice instead of ricing a fresh head and was not sure it would work. The trick I figured out was squeezing out the moisture after microwaving it, before it went into the skillet. Without that step, the whole thing turns soggy. Ended up with that fluffy texture the recipe talks about, which I was not expecting from a frozen bag.
Sesame oil deepens by day two, which makes this the one thing in my Sunday prep I actually look forward to eating by Wednesday.
Added a tablespoon of chili garlic sauce with the soy sauce and it freaking changes everything. That cauliflower smell disappears and you get real street food heat that makes the whole bowl feel like a meal. Going heavier on it next time.
Chili garlic sauce on top of the soy sauce, noted. I use fish sauce sometimes for a similar depth but the heat from the chili garlic sounds better here. Report back when you go heavy on it.