The Best Cauliflower Fried Rice {Low Carb!}

This is the Best Cauliflower Fried Rice! The low-carb dish is ready in 15 minutes thanks to frozen veggies and pre-chopped cauliflower rice.

Ingredients and substitutions

Olive oil – use any neutral cooking oil such as grapeseed or canola oil.
Frozen raw shrimp – you can make this fried rice with another protein like chicken, beef, pork or tofu.
Salt & pepper – to taste.
Butter – swap out the butter for your favourite butter substitute.
Yellow onion – white onion or shallots would both work.
Garlic – I prefer freshly minced garlic, but jarred minced garlic can be used in a pinch.
Cauliflower rice – buy the pre-chopped cauliflower rice to cut down on prep time. You can also use a food processor to make your own cauliflower rice.
Low-sodium soy sauce – coconut aminos or tamari are the best substitutes for soy sauce.
Frozen vegetables – use any mixed blend of your choice including corn, beans, peas, etc.
Egg – feel free to leave this out if you’re allergic to eggs.
Green onions – scallions would also be good.
Sesame seeds – black or white sesame seeds can both be used.

How to make cauliflower fried rice

Cook the shrimp.
Add butter to the pan.
Sauté the onions and garlic.
Add the cauliflower rice and soy sauce.
Mix in the frozen veggies.
Crack an egg into the middle.
Dump the shrimp back in.
Garnish, serve and enjoy!

Making cauliflower fried rice from scratch

If you’re feeling ambitious, you can make cauliflower rice from scratch. One head of cauliflower will make about four cups of cauliflower rice.

Using the grating blade on your food processor makes quick work on turning cauliflower into rice. If you use a food processor, you will have a little water by-product. Let it drain on a paper towel before cooking.

A hand chopper or a good kitchen knife will work as well.

The homemade version is the exact same product you would buy in a bag at the grocery store, for a lot less money! Use it just as you would the frozen rice.

Frequently Asked Questions

Why is my cauliflower fried rice soggy?

If you’ve made your cauliflower rice from scratch and you find that it’s a bit soggy, you likely left it on the heat too long. Make sure you’re not overcooking the rice or it’ll get too soggy!

Is it healthy?

If you are looking to replace rice in your diet with something healthier, cauliflower rice is a great option for keto, Whole30 and other diet plans. Cauliflower is known to be the lower calorie choice (25 calories per cup vs. 218 calories per cup in brown rice). It has fewer carbs (5 grams of carbs per cup vs. 46 grams of carbs per cup in brown rice); is high in fibre, B-vitamins and protein; and contains antioxidants necessary for memory retention.

How do you get the moisture out?

If you’re making cauliflower rice from scratch, you’ll need to let it drain on a paper towel before cooking.

Can you use frozen cauliflower rice?

If you’re using frozen cauliflower rice, you’ll want to defrost it in the fridge overnight and drain any excess water. You can also defrost in the microwave for 1-2 minutes, stirring halfway through. You don’t have to get crazy with draining it as the heat from the skillet will absorb some of the liquid. Frozen, defrosted cauliflower rice is actually what I used for this recipe myself! Just try to get the rice as dry as you can with some paper towel or a clean dish towel.

Storing and reheating

This cauliflower fried rice is great for meal prep. After it’s cooked, divide individual serving sizes into glass meal prep containers and store it in the fridge for up to 5 days. When you’re ready to eat, all you have to do is sprinkle a bit of water over top and then reheat it in the microwave for 2 to 3 minutes.

Freezing this recipe

You can assemble this recipe ahead of time and freeze it. Add everything (except for the shrimp, which will already be frozen in a separate package) to a large Ziploc freezer bag and store it for up to 2 months.

The night before you want to make this dish, stick the bag in the fridge overnight to defrost. Cook the shrimp as usual, then add your bag of rice/veggies/soy sauce to the skillet and continue cooking. Stir in green onions fresh and you’re ready to go.

If you make your cauliflower rice from scratch, grate the cauliflower, place it into an airtight container, and store it in the freezer for up to 2 months. After you’ve frozen your cauliflower rice, you can thaw it in the refrigerator when you’re ready to eat it. It will take a few hours to fully defrost. If you’re in a rush, you can also cook cauliflower rice from frozen. It will only take an extra minute to cook.

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