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5 from 1 review

Quick & Easy Cauliflower Fried Rice

This vibrant, low-carb cauliflower fried rice is brimming with savory flavors and crisp-tender vegetables. It comes together in under 30 minutes for a healthy, satisfying meal that’s better than takeout.

  • Total Time25 minutes
  • Yield6 servings 1x

Ingredients

Scale

Produce

  • 1 small yellow onion (finely diced)
  • 3 medium garlic cloves (minced)
  • 1 teaspoon fresh ginger (grated)
  • 1 large red bell pepper (cut into ¼-inch dice)
  • 3 cups frozen mixed vegetable medley (e.g., peas, carrots, green beans)
  • 6 cups about 1 ½ lbs / 680 g fresh or frozen riced cauliflower
  • ½ bunch scallions (thinly sliced)

Proteins

  • 3 large eggs
  • ¾ cup about 185 mL liquid egg whites

Pantry & Seasonings

  • 1 tablespoon avocado oil
  • 5 tablespoons coconut aminos
  • ¼ cup 60 mL vegetable broth or water, as needed
  • ½ teaspoon turmeric powder
  • Fine sea salt and freshly ground black pepper

Garnish

Instructions

  1. Foundation Flavors: Place your wok or sauté pan over medium-high heat. Add the avocado oil. Once shimmering, add the diced onion and a pinch of salt, sautéing for 3–4 minutes until softened. Stir in the minced garlic and grated ginger, cooking for another minute until fragrant.
  2. Sauté the Peppers: Add the diced red bell pepper to the pan. Continue to stir-fry for 2–3 minutes, allowing the peppers to brighten in color while retaining a crisp texture.
  3. Toast the ‘Rice’: Tumble the riced cauliflower into the pan. Stir continuously for 3–4 minutes to toast it slightly, which helps remove excess moisture and develops a subtly nutty flavor.
  4. Steam-Fry the Vegetables: Pour in the frozen vegetable medley, the coconut aminos, and the turmeric powder. Stir everything to combine, then cover the pan and let the contents cook for 6–8 minutes. The cauliflower should be tender and the vegetables warmed through. If the pan appears dry at any point, add a splash of the vegetable broth to help create steam.
  5. Create Egg Ribbons: Whisk the whole eggs and egg whites together in your small bowl until uniform. Push the vegetable mixture to one side of the pan. Pour the egg mixture into the cleared space. Let it set briefly before gently scrambling it into soft ribbons.
  6. Final Assembly: Once the eggs are cooked, gently fold them into the cauliflower rice mixture. Stir in most of the sliced scallions, reserving some for garnish. Season to taste with additional salt and pepper. Serve immediately, topped with the remaining scallions and a sprinkle of toasted pepitas.

Notes

  • Storage: Leftovers can be kept in an airtight container in the refrigerator for up to 3 days. To minimize moisture, press a piece of plastic wrap directly onto the surface of the rice before sealing the container.
  • Ingredient Swaps: Feel free to use tamari in place of coconut aminos for a similar salty-savory note. For a different crunch, try toasted sunflower seeds or chopped cashews as a garnish. Edamame or finely chopped broccoli can be great additions to the vegetable medley.
  • Troubleshooting: If you find the dish has too much moisture at the end, simply turn the heat up to high for the final 60 seconds of cooking, stirring constantly to help the excess water evaporate before serving.

Nutrition Facts (per serving): Calories: 197 kcal | Total Fat: 8 g (Saturated Fat: 1.6 g) | Total Carbs: 20 g (Fiber: 6 g, Sugars: 7 g) | Protein: 12 g | Sodium: 496 mg | Cholesterol: 93 mg | Potassium: 708 mg

These values are approximate and may vary based on ingredients and preparation.

  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Category: Side Dish
  • Cuisine: Asian-Fusion

Nutrition

  • Calories: 197

Find it online: https://foodtrackergirl.com/2025/06/22/my-favorite-easy-cauliflower-fried-rice-with-frozen-veggies/