One Pot Recipes

Cauliflower Fried Rice (One Pot)

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Quick and easy cauliflower fried rice recipe, ready in less than 30 minutes on stovetop in one pot is an easy weeknight meal. It’s packed with vegetables and Chinese flavors.

Cauliflower Fried Rice Recipe

The first time I had cauliflower fried rice, I almost puked because I overcooked it and it became very soft and “mushy.” Thankfully, I have learned from my mistakes because this is a healthy and delicious weeknight meal. In fact, I was on the Whole 30 diet last month and this low carb cauliflower fried rice helped curb my rice cravings a bit. Now, don’t get me wrong, I still love regular rice and this would never be able to replace that, but it definitely does the trick for curbing those carb cravings when you’re on a diet, such as keto. The same goes for these pasta alternatives of Zucchinni Noodles (Zoodles) and Instant Pot Spaghetti Squash.

Key ingredients

  • Oil– You need both sesame and olive oil for the best flavor.
  • Onions– Green onion as well as yellow or white onions will be used.
  • Garlic– Really adds to the overall flavor profile.
  • Mixed vegetables- You can use any of your favorite. Frozen makes things easier.
  • Cauliflower– You will need approximately 4 cups.
  • Salt and pepper- Adjust according to your preference.
  • Soy sauce- Brings in flavor and color.
  • Sriracha sauce- Gives the bland cauliflower a little kick.
  • Eggs– This is optional, but gives more bulk and flavor.

Cauliflower Rice


  • Make it in the microwave- This dish, as with other stir fry recipes, is typically cooked on the stovetop. However, you can also put it in the microwave or the oven.
  • Add meat- Such as chicken, shrimp, or beef. In a nonstick pan, heat oil and stir fry desired protein choice until golden brown. Then, add onions, garlic, mixed vegetables, cauliflower rice, salt, pepper, soy sauce, sriracha. Mix everything together until rice is tender and serve.
  • Add other vegetables- That are not already in your mix. Maybe that is a variety of bell peppers, peas, or shredded carrots, all of which you can get already cut and frozen. You can even use kimchi, if desired.
  • Include tofu- For a more filling meal that is still vegetarian friendly.
  • Make it a breakfast- By adding in the eggs and frying some bacon or sausage, too.

How to make cauliflower fried rice?

  1. Heat oil to stir fry- Onions, garlic, mixed vegetables, and cauliflower rice.
  2. Add seasonings- Of salt, pepper, soy sauce, and sriracha.
  3. Mix everything together– Until rice is tender.
How to Make Cauliflower Rice

What Can I serve with Cauliflower Rice?

Tips and techniques

  • Don’t omit sesame oil- Because it adds a lot of flavor to the overall recipe.
  • Fresh or frozen cauliflower rice– Can be used in this recipe.
  • Don’t overcook this rice– Because that will make the rice very “mushy” and inedible.
  • Use a non-stick pan– To prevent any sticking and burning.
  • Adjust the amount of spices– Based on your preference.
  • Eggs are optional- If you are going for a vegan meal, just omit them.
  • Use low sodium soy sauce- Otherwise your dish will get too salty.
  • Use a food processor- To make the cauliflower into a rice-like consistency.
  • No need for two pans- If you are adding eggs, simply move the rice to one side of the pan while you scramble eggs on the other side.
One Pot Cauliflower Fried Rice (Frozen or Fresh)

Recipe FAQs

What is Cauliflower Rice?

It’s rice that’s made by grating a head of cauliflower.

Is Cauliflower Better For You Than Rice?

Yes, it’s low carb, making it a healthier alternative to regular rice.

Can You Buy Cauliflower Rice?

Yes, most big grocery stores are carrying frozen cauliflower rice. Trader Joe’s cauliflower rice is amazing.

What Does Cauliflower Rice Taste Like?

It has a mild “veggie” taste, but if seasoned properly, it can soak up a lot of delicious flavor. It’s light and fluffy and has a firmer, chewy texture compared to regular rice.


  • Refrigerate– Place in a sealed container for up to 2 days. 
  • Freeze– This is not recommended, because it will get mushy when thawed due to the high water content.
  • Make ahead– This is best fresh, but you can make it 2 days before serving if kept in a sealed container in the fridge. Reheat in the microwave or on the stovetop.
  • Reheat– This can be warmed in the microwave or on the stovetop until heated through.

Other Cauliflower Recipes:

Easy Cauliflower Fried Rice (20 Minutes)
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5 from 5 votes
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Cauliflower Fried Rice

Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Quick and easy cauliflower fried rice recipe, ready in less than 30 minutes in 1 pot is an easy vegetarian weeknight meal. It’s packed with vegetables and Chinese flavors. Many flavor variations are possible!
Yield: 3 People



  • Cut a cauliflower head into big chunks grate it in a food processor to make rice or just use frozen cauliflower rice. 
  • In a nonstick pan, heat oil over medium high heat.
  • Add garlic, onions and stir fry until garlic is fragrant and golden brown. 
  • Add mixed vegetables, cauliflower rice and stir fry for about 4 minutes until the rice starts to become tender. 
  • Add salt, pepper, soy sauce, sriracha sauce and mix everything together.
  • Push this rice mixture to one side of the pan and make scrambled eggs on the other side. Then, mix everything together. 
  • Prior to serving, drizzle some more soy sauce and garnish with thinly sliced green onions. Enjoy!


  • Read all my tips above.
  • Leftovers can be stored in a sealed container in the fridge for up to 2 days. 


Calories: 216kcal, Carbohydrates: 17g, Protein: 11g, Fat: 12g, Saturated Fat: 2g, Cholesterol: 109mg, Sodium: 1241mg, Potassium: 795mg, Fiber: 5g, Sugar: 5g, Vitamin A: 1740IU, Vitamin C: 111.4mg, Calcium: 78mg, Iron: 2.1mg
Course: Main Course
Cuisine: American, Chinese
Calories: 216
Author: Abeer

5 comments on “Cauliflower Fried Rice (One Pot)”

  1. Cauliflower fried rice is a perfect idea and healthy option to a traditional rice.!

  2. What a great idea! I love fried rice and often make it with quinoa instead but I love this alternative. Can’t wait to try it!

  3. tried this tonight w/ celery,carrot,red pepper, and grated ginger in place of the garlic- omitted the sriracha b/c I didn’t have any-added a bit of sesame oil for taste at the end-delicious-will do it again often

  4. i followed the recipe as stated and next time will cut the sriracha back just a little.

  5. This turned out amazing! In order to keep the consistency of Califlower rice (not too moist or water), I used a steamer (10min) to steam big florets of califlower, then immediately placed the on paper towel to dry (3-5min). Then I put them into food processor for just a few seconds, leaving the texture very similar to rice! Then you can proceed to make whatever dish you’d like—add chicken, vegetables to stir fry and simply refrigerate the plain leftover Caluiflower rice. My entire family of picky eaters loved it!

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