Cauliflower Fried Rice with Peas and Carrots is a wholesome and satisfying twist on the classic fried rice, replacing traditional rice with finely grated cauliflower. It’s a light, low-carb, and nutrient-rich dish bursting with flavor, texture, and vibrant colors.
This dish is perfect for anyone looking to eat healthier without giving up on taste. It has all the familiar flavors of fried rice — savory soy sauce, fragrant garlic, crunchy vegetables, and scrambled egg — but with a fresh and lighter touch. Each bite delivers the comfort of your favorite takeout but in a nourishing and guilt-free way!
Why I Love This Recipe
I love this recipe because it’s the ultimate healthy comfort food. It’s amazing how cauliflower can mimic the texture of rice so perfectly while adding extra fiber and nutrients. The combination of tender cauliflower “grains,” crisp peas and carrots, and umami-rich soy sauce creates a satisfying balance of flavors.
It’s also quick, easy, and incredibly versatile — ready in less than 25 minutes! Whether you’re following a low-carb, keto, or gluten-free lifestyle, or simply trying to add more veggies to your meals, this recipe is a total winner. Plus, it makes you feel full and energized without feeling heavy afterward.
Why It’s a Must-Try Dish
- Healthy and Low-Carb: Perfect for those reducing carbs or calories.
- Quick & Easy: Ready in under 25 minutes — ideal for busy nights.
- Packed with Veggies: A delicious way to sneak in more greens.
- Customizable: Add your favorite proteins or seasonings.
- Tastes Like Takeout: All the flavor with a fraction of the calories.
Preparation and Cooking Time
- Prep Time: 10 minutes
- Cooking Time: 15 minutes
- Total Time: 25 minutes
- Servings: 4
- Calories: ~160–190 kcal per serving
Cuisine
Asian-Inspired / Healthy
Course
Main Course / Side Dish / Lunch / Dinner
Ingredients
Main Ingredients
- 1 medium head cauliflower (about 4 cups riced)
- 1 tablespoon sesame oil (or olive oil)
- 2 large eggs, lightly beaten
- 1 small onion, finely diced
- 2 cloves garlic, minced
- 1 cup frozen peas and diced carrots (thawed)
- 2 tablespoons soy sauce (or tamari for gluten-free)
- ½ teaspoon ground black pepper
- Salt, to taste
- 2 green onions, chopped (for garnish)
Optional Add-ins
- 1 tablespoon oyster sauce or hoisin sauce (for richer flavor)
- ½ teaspoon chili flakes or sriracha (for heat)
- Cooked chicken, shrimp, or tofu (for added protein)
- 1 teaspoon grated ginger (for aroma and depth)
Simple Cooking Directions
- Rice the cauliflower using a food processor or grater.
- Cook eggs and set aside.
- Stir-fry garlic, onion, peas, and carrots.
- Add cauliflower rice and sauces.
- Toss everything together and serve hot.
Step-by-Step Recipe Preparation Method
Step 1: Prepare the Cauliflower Rice
- Wash and thoroughly dry the cauliflower.
- Remove the outer leaves and cut into florets.
- Place florets in a food processor and pulse until it resembles rice grains (do not over-process).
- Alternative: Use a box grater with medium holes to manually grate cauliflower.
Step 2: Cook the Eggs
- Heat ½ tablespoon of sesame oil in a large nonstick skillet or wok over medium heat.
- Add the beaten eggs and scramble until just set.
- Remove from the pan and set aside.
Step 3: Sauté the Vegetables
- In the same pan, add the remaining ½ tablespoon of oil.
- Add diced onion and cook until translucent (about 2 minutes).
- Stir in garlic and cook for another 30 seconds.
- Add peas and carrots; cook for 2–3 minutes until tender.
Step 4: Add Cauliflower Rice
- Stir in the cauliflower “rice.”
- Cook for 5–6 minutes, stirring frequently, until the cauliflower is tender but not mushy.
- Add soy sauce (and optional oyster sauce), salt, and pepper. Toss to coat evenly.
Step 5: Combine Everything
- Return scrambled eggs to the pan.
- Mix everything well, breaking eggs into smaller pieces.
- Stir-fry for another 1–2 minutes to combine flavors.
- Garnish with chopped green onions before serving.
How to Serve
- Serve as a light main course on its own for a healthy lunch or dinner.
- Pair with grilled chicken, tofu, or shrimp for a protein boost.
- Serve as a side dish with Asian-inspired mains like teriyaki chicken, beef stir-fry, or miso salmon.
- Add a drizzle of sriracha or chili oil for a spicy kick.
Additional Recipe Tips
- Don’t overcook the cauliflower: It should be tender but still slightly firm for the best texture.
- Use a large skillet or wok: To ensure even cooking and prevent steaming.
- Drain any excess moisture: If the cauliflower releases too much water, sauté longer uncovered.
- Season to taste: Adjust soy sauce and salt according to preference.
- Add crunch: Sprinkle toasted sesame seeds or chopped cashews on top.
- Meal-prep friendly: Keeps well in the fridge for several days.
Variations
- Chicken Fried Cauliflower Rice: Add cooked shredded chicken for a protein-packed meal.
- Shrimp Version: Toss in sautéed shrimp for a seafood twist.
- Vegan Version: Skip the eggs and add tofu or tempeh.
- Spicy Thai Style: Add chili flakes, a squeeze of lime, and crushed peanuts.
- Pineapple Fried Rice: Add diced pineapple and cashews for a tropical flavor.
- Mushroom Fried Rice: Sauté sliced mushrooms for an earthy flavor boost.
Freezing and Storage
- Refrigerator:
- Store in an airtight container for up to 4 days.
- Reheat in a skillet or microwave before serving.
- Freezer:
- Cool completely, then store in freezer-safe bags or containers for up to 2 months.
- To reheat: Thaw overnight in the refrigerator, then stir-fry in a skillet for 5 minutes.
Special Equipment Needed
- Food processor or box grater (to make cauliflower rice)
- Large skillet or wok
- Mixing bowl
- Spatula or wooden spoon
- Knife and cutting board
Conclusion
Cauliflower Fried Rice with Peas and Carrots is a delicious, healthy, and quick alternative to classic fried rice — without sacrificing taste or satisfaction. It’s packed with fiber, vitamins, and flavor, making it a go-to meal for anyone who loves wholesome food that still feels indulgent.
From busy weeknight dinners to meal prep lunches, this recipe delivers every time. Light, colorful, and full of flavor — it’s a reminder that healthy eating can be easy, exciting, and truly enjoyable.
Cauliflower Fried Rice with Peas and Carrots
Description
Cauliflower Fried Rice with Peas and Carrots is a wholesome and satisfying twist on the classic fried rice, replacing traditional rice with finely grated cauliflower. It’s a light, low-carb, and nutrient-rich dish bursting with flavor, texture, and vibrant colors.
Ingredients
Main Ingredients
Optional Add-ins
Instructions
-
Step 1: Prepare the Cauliflower Rice : Wash and thoroughly dry the cauliflower. Remove the outer leaves and cut into florets. Place florets in a food processor and pulse until it resembles rice grains (do not over-process). Alternative: Use a box grater with medium holes to manually grate cauliflower.
-
Step 2: Cook the Eggs : Heat ½ tablespoon of sesame oil in a large nonstick skillet or wok over medium heat. Add the beaten eggs and scramble until just set. Remove from the pan and set aside.
-
Step 3: Sauté the Vegetables : In the same pan, add the remaining ½ tablespoon of oil. Add diced onion and cook until translucent (about 2 minutes). Stir in garlic and cook for another 30 seconds. Add peas and carrots; cook for 2–3 minutes until tender.
-
Step 4: Add Cauliflower Rice : Stir in the cauliflower “rice.”Cook for 5–6 minutes, stirring frequently, until the cauliflower is tender but not mushy. Add soy sauce (and optional oyster sauce), salt, and pepper. Toss to coat evenly.
-
Step 5: Combine Everything : Return scrambled eggs to the pan. Mix everything well, breaking eggs into smaller pieces. Stir-fry for another 1–2 minutes to combine flavors. Garnish with chopped green onions before serving.
