Gluten-Free Cauliflower Fried Rice
This Cauliflower Fried Rice is a quick low-carb alternative to takeout that’ll trick your tastebuds! Ready in just 20 minutes with simple ingredients.
Let me tell you about the time I made this Cauliflower Fried Rice for my carb-loving husband without telling him what was in it. He devoured the entire bowl and asked for seconds before I confessed there wasn’t a single grain of rice involved. His jaw literally dropped—and that’s when I knew this 20-minute recipe was a keeper.
Here’s the thing about cauliflower: when you grate it and stir-fry it with sesame oil, garlic, and Tamari, it transforms into something magical. The texture is surprisingly similar to regular fried rice, and the flavor? Well… it’ll absolutely trick your tastebuds into thinking you’re eating the real deal.
This low-carb alternative has become my go-to weeknight dinner when I’m craving takeout but want something lighter and gluten-free. It’s faster than ordering delivery, costs a fraction of the price, and you can feel good about serving it to your family. Plus, it’s ridiculously versatile—add whatever protein or veggies you’ve got hanging out in your fridge.
Table of Contents
Ingredients
| Ingredient | Amount |
|---|---|
| Sesame oil, divided | 4 teaspoons |
| Eggs | 2 |
| Small head cauliflower (or 4 cups frozen cauliflower rice) | 1 |
| Frozen mixed vegetables | 1/2 cup |
| Green onions, chopped | 2 |
| Garlic, pressed or minced | 3 cloves |
| Salt and pepper | To taste |
| Gluten-free reduced-sodium Tamari | 2-3 Tablespoons |
Instructions
Step 1: Crack your eggs into a bowl, add 1 teaspoon of sesame oil, and whisk everything together until well combined. Set this aside while you prep your cauliflower—the oil helps create silky, restaurant-style scrambled eggs that won’t stick to your wok.
Step 2: Break your cauliflower into big chunks and run them through a food processor fitted with the grating attachment until they look like rice grains. You could also use a box grater if you’re feeling old-school, or just grab 4 cups of frozen cauliflower rice to save yourself some time. Measure out exactly 4 cups and save any extra for tomorrow’s lunch—it keeps beautifully in the fridge.
Step 3: Crank your wok or large nonstick skillet up to high heat and add the remaining 3 teaspoons of sesame oil. Toss in your grated cauliflower, chopped green onions, and frozen mixed vegetables, then stir-fry for 3-4 minutes until the cauliflower just starts to soften and turn slightly golden. Add the garlic, season generously with salt and pepper, and keep stir-frying for another 30 seconds until that gorgeous garlic fragrance fills your kitchen.
Step 4: Push all the veggies to the sides of your wok to create a little clearing in the center, then pour in your whisked eggs. Let them sit for just a few seconds to set, then scramble them right there in the middle of your wok. Once the eggs are cooked through, toss everything together so the scrambled bits get distributed throughout your Cauliflower Fried Rice.
Step 5: Drizzle 2 tablespoons of gluten-free Tamari over the entire mixture and give it a final toss to coat everything evenly. Taste it—this is the fun part—and add that extra tablespoon of Tamari if you want a deeper, saltier flavor. Serve immediately while it’s piping hot and crispy around the edges!
Substitutions
Don’t have fresh cauliflower? Frozen cauliflower rice is your best friend and honestly makes this 20-minute recipe even faster. Just make sure to thaw it first and squeeze out as much moisture as possible with a clean kitchen towel, or your fried rice will end up soggy instead of crispy.
Need a soy-free version? Swap the Tamari for coconut aminos—it’s got a slightly sweeter taste but still delivers that savory, umami-rich flavor this low-carb alternative needs. You might want to add a pinch of extra salt since coconut aminos aren’t quite as salty.
Want to boost the protein? Toss in some cooked shrimp, diced chicken, crumbled tofu, or even leftover steak. According to research on balanced low-carb meals, adding quality protein helps keep you satisfied longer and balances your blood sugar.
No sesame oil? You can use vegetable oil or avocado oil in a pinch, but honestly, sesame oil is what gives this dish its authentic takeout flavor. If you use a different oil, consider adding a few drops of toasted sesame oil at the end just for that nutty aroma.
Troubleshooting
Rice turning mushy? Your heat probably isn’t high enough, or there’s too much moisture in your cauliflower. Make sure your wok is screaming hot before you add anything, and if using frozen cauliflower rice, squeeze out every last drop of water—seriously, wring it like you mean it!
Not enough flavor? Don’t be shy with the Tamari and seasoning! Cauliflower is pretty neutral on its own, so it needs a generous hand with salt, pepper, and that salty-savory Tamari to really trick your tastebuds into thinking it’s traditional fried rice.
Cauliflower rice looks wet? You’re overcrowding the pan, which causes the vegetables to steam instead of fry. Cook in two batches if needed, or use the biggest wok you own—give those cauliflower pieces room to breathe and develop those crispy, caramelized edges.
Garlic burning? Add it later in the cooking process like the recipe suggests. Garlic only needs about 30 seconds to become fragrant and delicious, but if you add it too early with the cauliflower, it’ll burn and turn bitter before the veggies are done.
Storage & Meal Prep
Store your Cauliflower Fried Rice in an airtight container in the fridge for up to 4 days. It actually tastes amazing cold straight from the container—I won’t judge if you eat it for breakfast standing at the counter. You know what? I do it all the time.
To reheat, use a hot skillet with a tiny drizzle of sesame oil instead of the microwave. This brings back that crispy texture and makes it taste freshly made. The microwave works in a pinch, but you’ll lose some of that magical fried texture that makes this low-carb alternative so satisfying.
Serving Suggestions
This Cauliflower Fried Rice pairs beautifully with my aromatic five-spice shrimp stir-fry for a complete Asian-inspired dinner. The flavors complement each other perfectly, and you’ll have a restaurant-quality meal on the table in under 30 minutes.
Try it alongside these crispy Mauritian chilli cakes for a fun fusion dinner that’ll impress your guests. Or serve it as a lighter side dish with this hearty steak fajita pasta—the contrast between the rich pasta and the fresh, veggie-packed rice is absolutely perfect.
Variations
Kid-Friendly Version: My kids prefer when I use just plain frozen peas and carrots instead of the mixed vegetable medley. I also dial back the garlic to one clove and let them add extra Tamari at the table if they want it—gives them a sense of control, and they’re more likely to actually eat it!
Protein-Packed Bowl: Turn this into a complete meal by adding 1 pound of cooked protein. Diced teriyaki chicken, sautéed shrimp, or crispy tofu all work beautifully in this 20-minute recipe—just stir-fry your protein first, set it aside, then add it back in at the very end.
Spicy Cauliflower Fried Rice: Man, oh man, adding sriracha or chili garlic sauce takes this to the next level! Stir in 1-2 teaspoons when you add the Tamari, or serve it on the side so everyone can adjust the heat to their liking.
Pineapple Fried Rice: Toss in 1/2 cup of diced fresh pineapple and some cashews during the last minute of cooking. The sweet-savory combo will trick your tastebuds into thinking you ordered from your favorite Thai restaurant—perfect for summer gatherings or a fun Taco Tuesday twist!
FAQs About Cauliflower Fried Rice
Can I make Cauliflower Fried Rice ahead of time?
Absolutely! Prep your grated cauliflower up to 2 days in advance and store it in an airtight container in the fridge. When you’re ready to cook, just follow the recipe as written—this low-carb alternative comes together so quickly, it’s perfect for hectic weeknights.
How do I get the cauliflower really crispy?
High heat is your secret weapon! Make sure your wok is smoking hot before adding the cauliflower, and resist the urge to stir it constantly. Let it sit for 30-45 seconds between stirs so it can develop those golden, caramelized edges that make fried rice so addictive.
What’s the best way to grate cauliflower?
A food processor with the grating attachment is fastest and gives you the most uniform “rice” grains. If you don’t have one, a box grater works fine—just be careful of your knuckles toward the end. Honestly though, frozen cauliflower rice from the store is a total game-changer when you’re short on time.
Why does my cauliflower fried rice taste bland?
Cauliflower needs more seasoning than regular rice to really shine in this 20-minute recipe. Don’t skimp on the Tamari, salt, and pepper—taste as you go and adjust until the flavor pops. The sesame oil is crucial too—it adds that authentic takeout taste you’re craving.
Can I use this as a meal prep base?
For sure! Make a big batch on Sunday and divide it into containers with different proteins throughout the week. Add grilled chicken on Monday, shrimp on Wednesday, and fried eggs on Friday—you’ll have variety without the extra cooking time.
Best way to prevent soggy cauliflower rice?
Always squeeze out excess moisture if you’re using frozen cauliflower rice, and make sure your pan is really hot before you start cooking. Stir-fry in batches if your pan is small—overcrowding creates steam, which makes everything mushy instead of crispy and delicious.
How can I make this more filling?
Add an extra egg or two, toss in some cooked edamame for plant-based protein, or serve it with a fried egg on top. The runny yolk mixing into the cauliflower rice is absolutely heavenly and turns this side dish into a satisfying main course.
Fianl Thoughts
This Cauliflower Fried Rice proves that eating healthy doesn’t mean sacrificing flavor or spending hours in the kitchen. It’s become one of those recipes I make on repeat because it’s fast, flexible, and always hits the spot when I’m craving something savory and satisfying.
Whether you’re trying to sneak more veggies into your family’s diet or just looking for a lighter alternative to takeout, this 20-minute recipe delivers every single time!
Gluten-Free Cauliflower Fried Rice
Equipment
- Food Processor or Box Grater
- Wok or Large Nonstick Skillet
- Mixing bowl
- Whisk
Ingredients
- 4 teaspoons sesame oil divided
- 2 eggs
- 1 small head cauliflower or 4 cups frozen cauliflower rice
- ½ cup frozen mixed vegetables
- 2 green onions chopped
- 3 cloves garlic pressed or minced
- salt and pepper to taste
- 2-3 Tablespoons gluten-free reduced-sodium Tamari
Instructions
- Crack your eggs into a bowl, add 1 teaspoon of sesame oil, and whisk everything together until well combined. Set this aside while you prep your cauliflower—the oil helps create silky, restaurant-style scrambled eggs that won’t stick to your wok.
- Break your cauliflower into big chunks and run them through a food processor fitted with the grating attachment until they look like rice grains. You could also use a box grater if you’re feeling old-school, or just grab 4 cups of frozen cauliflower rice to save yourself some time. Measure out exactly 4 cups and save any extra for tomorrow’s lunch—it keeps beautifully in the fridge.
- Crank your wok or large nonstick skillet up to high heat and add the remaining 3 teaspoons of sesame oil. Toss in your grated cauliflower, chopped green onions, and frozen mixed vegetables, then stir-fry for 3-4 minutes until the cauliflower just starts to soften and turn slightly golden. Add the garlic, season generously with salt and pepper, and keep stir-frying for another 30 seconds until that gorgeous garlic fragrance fills your kitchen.
- Push all the veggies to the sides of your wok to create a little clearing in the center, then pour in your whisked eggs. Let them sit for just a few seconds to set, then scramble them right there in the middle of your wok. Once the eggs are cooked through, toss everything together so the scrambled bits get distributed throughout your Cauliflower Fried Rice.
- Drizzle 2 tablespoons of gluten-free Tamari over the entire mixture and give it a final toss to coat everything evenly. Taste it—this is the fun part—and add that extra tablespoon of Tamari if you want a deeper, saltier flavor. Serve immediately while it’s piping hot and crispy around the edges!
