Cauliflower Fried Rice
Published January 9, 2024 • Updated March 6, 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 the takeout version.
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 chicken stir fry 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 dinner.
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. A wok works too (the higher heat at the edges helps with larger batches), but my regular 12-inch skillet handles a standard head of cauliflower with no issues.
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
Do I need to thaw frozen cauliflower rice before cooking?
I don't. Most recipes tell you to thaw it and squeeze out the moisture with paper towels, but I skip that entirely. I dump the frozen rice straight into a dry skillet over medium-high heat and let it cook for 6-7 minutes instead of the usual 4-5. The extra time lets the ice melt and the water cook off. The end result is the same fluffy texture I get from a fresh head. No thawing, no squeezing, no paper towels.
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.
Why does my cauliflower rice smell bad even after cooking?
That sulfur smell comes from the moisture in the cauliflower. When you cook it in oil or butter right away, you're trapping that water and basically steaming the vegetable in its own funk. I eliminated the smell completely by switching to a dry skillet first. Four to five minutes of dry heat pulls the moisture (and the smell) out before I add any oil or seasoning. My family stopped complaining about the smell the day I figured this out.
Can I make this without eggs?
I've skipped the eggs when cooking for friends who don't eat them, and the dish still works. You lose some of the texture contrast, but the seasoning and vegetables carry it. I've also tried crumbled extra-firm tofu in place of the eggs. I press the tofu dry first, crumble it into the well the same way I'd add eggs, and let it crisp up for a couple minutes. It doesn't taste like eggs, but it fills the same role in the bowl.
What soy sauce substitute works for gluten-free?
I use coconut aminos or tamari interchangeably. Coconut aminos is a little sweeter and milder, so I add an extra splash to match the depth of regular soy sauce. Tamari is closer in flavor and I don't have to adjust the amount. Both work in this recipe without changing anything else. I keep tamari as my default because the flavor profile is nearly identical.
Can I use an air fryer for cauliflower rice?
I've tried it and the texture is different. The air fryer dries out the rice faster, which sounds like a good thing, but it also makes the edges too crispy while the center stays uneven. I get much better results in a skillet where I can stir constantly and control the moisture. If you want to try it, spread the riced cauliflower in a thin layer at 400F for 8-10 minutes, stirring halfway. It works, but it's not my preferred method.
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.
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. I cook the protein first, set it aside, then make the rice and toss the protein back in at the end. It turns a side dish into a full dinner in one skillet.
Made a big batch on Sunday and it reheats way better than I expected (the sesame oil flavor seems to deepen overnight), so I've basically been eating fried rice for lunch all week without getting tired of it.
I've made four or five different cauliflower fried rice recipes over the past year trying to find one worth repeating, and most of them have the same problem: that sharp cauliflower smell never fully cooks out, so it follows you into every bite. This one doesn't have that. Cooking the riced cauliflower in the dry skillet without extra oil seems to be why, and I've started doing the same with other veggie rice dishes. The sesame oil carries the flavor the other recipes skip. Texture-wise, it's the closest to actual takeout rice I've found.
This is SO good and I want to warn people, do not rush the moisture step or you'll end up with soggy cauliflower soup instead of fried rice (first attempt was rough). High heat, give it space, let the pan do its thing before you crack the eggs in. The sesame oil smell when it finally crisps up is worth every minute of patience.
My 10-year-old walked in while this was cooking and asked what Chinese place I ordered from. When I told him it was the cauliflower rice he'd turned down twice, he just stood there staring at the pan. That sesame oil does all the work.
That standing-in-silence is the best review. Two teaspoons of sesame oil, not three. I've gone heavier and it turns greasy.
Making this for a family thing this weekend and I'll need to triple it for 10 people. Better to do it in batches in the wok or does it scale up fine in one go?
Batches for sure. Triple in one wok traps the moisture and you'll get mush instead of that fluffy texture. Two pans at once if you have them, otherwise just rotate through.
Made this for a weeknight dinner and my son cleared his plate before I mentioned it was cauliflower. His face when I told him was worth it (this is the kid who pulls every carrot out of soup). Was a little nervous my first time ricing a whole head, but the sesame oil smell when it hits the pan is so good. Might add a bit more soy sauce next time, but it's really close to what I'd want.
Kid who pulls every carrot out of soup finishing cauliflower rice. That's something. On the soy sauce, go up to 3 tablespoons. Past that it gets salty fast.
Batch this every Sunday and it holds up all week way better than I expected. The sesame oil flavor actually deepens by day two. Five lunches, done.
Five lunches from one batch is exactly the point. Glad it held up.
My 12-year-old has been running an active anti-cauliflower campaign for three years, so I made this without announcing what it was. He ate the whole pan, went back for what he thought were leftovers, and then I told him. The face he made was worth every second. That sesame oil with the egg scrambled right into the rice gives it the flavor and texture that just reads as actual fried rice, even to a deeply suspicious kid.
The sesame oil is the thing. I tried skipping it once to cut calories and it just tasted like... vegetables. Back in immediately.
My 14-year-old has had a cauliflower radar since 2022 and rejects it in every form. Made this on a Wednesday with sesame oil and soy sauce. He ate two full bowls, said nothing, then asked if we were having it again Thursday. That silence followed by a logistics question is the highest praise I've gotten from him in this kitchen.
Two bowls and a Thursday scheduling question from a kid running active cauliflower radar since 2022. That's the review right there.
Usually make fried rice in a carbon steel wok, but only have a stainless skillet right now. Does it make much difference for cooking off the moisture and getting that fluffy texture, or will stainless hold up okay on high heat?
Stainless works fine on high heat. The pan matters less than starting completely dry, no oil at all until the moisture cooks off. Once it's almost done steaming itself out, that's when the sesame oil goes in.
I've been putting off cauliflower rice for months because every version I'd smelled cooking made me want to bail, but the sesame oil over high heat actually does something to it, the cauliflower smell just disappears. Ate the whole batch standing at the stove before I even plated it. Does it work the same with frozen cauliflower rice, or does fresh make a real difference?
Frozen works. I skip the thaw entirely and dump it straight from the bag into a dry skillet. Takes a few extra minutes to cook off the water from the ice, but the sesame oil trick does the same thing.
Brought this to a dinner at my sister's last week, and her husband, who genuinely dislikes cauliflower in any form, started asking about the seasoning before he realized what was actually in it. The sesame oil comes through in a way that just reads as fried rice, not as a substitute. Four stars because I'm still working out the timing difference between fresh and frozen, but this is going into my regular rotation for potlucks.
Ha, that's the real test. Fresh runs a couple minutes faster since there's no ice to cook off, so I add the eggs sooner. Frozen needs an extra 2-3 minutes in the dry pan first before anything else goes in.
Solid base recipe but I'm calling it: 2 tablespoons of soy sauce does not get you there. I push it to 3, sometimes a splash of rice vinegar to cut through the sweetness from the carrot. The technique on the cauliflower is right though (high heat, no extra oil) and once you season to taste it's legitimately better than what I was making before.
Yeah, I wrote 2 to 2.5 because people tend to under-season and I didn't want to scare anyone off, but 3 is where I usually land too. The rice vinegar is a good catch - the carrot and the sweetener do gang up a little.
If you're using the frozen cauliflower rice, thaw it first and squeeze out as much moisture as you can before it hits the pan. First time I skipped that step it turned into mush, second time was a completely different result. The sesame oil over high heat does the rest.
Huh, I do it the opposite way. Straight from frozen into a dry skillet and let the steam cook off. Same result without the paper towels.
I genuinely thought fried rice was just gone for me on keto. Made this on a whim and the sesame oil smell while it was cooking got me a little emotional, no joke. It's not exactly the same as takeout but it's close enough that I don't feel like I'm missing out anymore.
That sesame oil smell gets me every time too. Close enough is exactly what I was going for with this one.