Looking for a quick, healthy dinner that doesn’t skimp on flavor? This cauliflower fried rice with egg and peas is your answer. It’s low in carbs, high in taste, and takes less than 30 minutes to make. Whether you’re cutting carbs, going gluten-free, or just need a new weeknight favorite, this veggie-packed meal hits the spot.
🥄 Why You’ll Love This Recipe
- Low-carb alternative to traditional fried rice
- Ready in under 30 minutes
- Kid-approved and adult-loved
- Easily customizable with your favorite add-ins
“I swapped regular rice with cauliflower for a lighter version of my go-to comfort food—and I didn’t miss the real thing one bit.” – Happy home cook
🛒 Ingredients You’ll Need
Here’s what you’ll need for this easy cauliflower fried rice:
- 1 medium head of cauliflower, riced (or 4 cups pre-riced cauliflower)
- 2 large eggs, lightly beaten
- ¾ cup frozen green peas
- 2 tablespoons soy sauce (or tamari for gluten-free)
- 1 tablespoon sesame oil
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- 1 small onion, finely chopped
- 2 green onions, sliced
- Salt and pepper to taste
👨🍳 How to Make Cauliflower Fried Rice
Step 1: Rice the Cauliflower
If you’re starting with a whole cauliflower, chop it into florets and pulse in a food processor until it resembles rice. Don’t overprocess—it should look like couscous, not mush.
Step 2: Sauté Aromatics
Heat olive oil in a large skillet over medium heat. Add chopped onion and cook until soft (about 3–4 minutes). Stir in garlic and cook for another minute.
Step 3: Scramble the Eggs
Push the onion mixture to one side of the pan. Pour the beaten eggs into the other side and scramble until fully cooked. Mix together with onions and garlic.
Step 4: Add the Veggies
Add cauliflower rice and peas to the pan. Stir well to combine and cook for 5–6 minutes, stirring occasionally until the cauliflower is tender.
Step 5: Season and Finish
Stir in soy sauce and sesame oil. Season with salt and pepper. Toss in green onions and serve hot!
🥢 Pro Tips for Perfect Cauliflower Fried Rice
- Dry cauliflower well before cooking to avoid sogginess.
- Want protein? Add cooked shrimp, chicken, or tofu.
- Spice it up with a dash of sriracha or crushed red pepper.
- Don’t overcrowd the pan—it’s best to use a wide skillet or wok.
💡 Nutrition Info (per serving)
- Calories: ~210
- Protein: 10g
- Carbs: 13g (net carbs ~10g)
- Fat: 12g
- Fiber: 3g
This low-carb fried rice fits keto, paleo, and Whole30 diets with minor adjustments (just remove peas for Whole30).
🙋 Frequently Asked Questions
Can I freeze cauliflower fried rice?
Yes! Store it in an airtight container for up to 3 months. Reheat in a skillet for best texture.
Can I use frozen cauliflower rice?
Absolutely. Just be sure to thaw and drain well before cooking.
What other veggies can I add?
Try carrots, bell peppers, mushrooms, or edamame for variety and extra nutrients.
🍴 Final Thoughts
This cauliflower fried rice with egg and peas is a lifesaver when you want something quick, healthy, and satisfying. It’s endlessly customizable, meal-prep friendly, and picky-eater approved. Once you try it, you’ll be hooked!
Ready to skip the takeout and try this tonight? Let us know how it turns out in the comments!
