Cauliflower Fried Rice With Scrambled Eggs and Veggies – A Light, Flavorful Weeknight Favorite

If you love fried rice but want something lighter, this cauliflower version hits the spot. It’s quick, satisfying, and packed with color and texture from crisp veggies and soft scrambled eggs. The flavors are familiar—garlic, ginger, sesame, and soy—so it tastes like comfort food but won’t weigh you down.

You can make it with frozen or fresh riced cauliflower and whatever vegetables you have on hand. It’s great for weeknights, and it reheats well for lunch the next day.

What Makes This Recipe So Good

• Fast and flexible: Ready in about 20–25 minutes with options for fresh or frozen cauliflower rice.
• Balanced and satisfying: Soft scrambled eggs add protein and richness, while veggies bring crunch and color.
• Lighter than takeout: Big flavor without the heavy, greasy feel.
• Customizable: Use any mix of vegetables, switch up the sauce, or add a protein like shrimp or tofu.
• Meal-prep friendly: Stores well and tastes great reheated.

Ingredients

• 1 medium head cauliflower, riced (about 4 cups), or 1 lb bag of frozen riced cauliflower
• 3 large eggs
• 2 tablespoons neutral oil (avocado, canola, or light olive oil), divided
• 1 teaspoon toasted sesame oil
• 3 cloves garlic, minced
• 1 tablespoon fresh ginger, finely grated (or 1 teaspoon ground ginger in a pinch)
• 1 small yellow onion, finely chopped
• 1 cup carrots, diced small
• 1 cup frozen peas (no need to thaw)
• 1 red bell pepper, diced
• 3 green onions, thinly sliced (whites and greens separated)
• 3 tablespoons low-sodium soy sauce or tamari
• 1 tablespoon rice vinegar
• 1–2 teaspoons sriracha or chili-garlic sauce (optional, to taste)
• Salt and black pepper to taste
• Optional garnish: sesame seeds, extra green onion, lime wedges, cilantro

Instructions

1. Prep the cauliflower rice: If using a whole head of cauliflower, cut it into florets and pulse in a food processor until it resembles rice. Avoid over-processing.

   Pat dry with a clean towel if it seems wet to prevent sogginess. If using frozen, keep it frozen until cooking.

2. Beat the eggs: Whisk eggs with a pinch of salt and pepper in a small bowl. Set aside.
3. Cook the eggs: Heat 1 teaspoon neutral oil in a large skillet or wok over medium heat.

   Pour in the eggs and gently scramble until just set, soft, and slightly glossy. Transfer to a plate and keep warm.

4. Sauté aromatics: Add 1 tablespoon neutral oil to the pan. Add onion and carrots with a pinch of salt.

   Cook 3–4 minutes until beginning to soften. Stir in garlic, ginger, and the white parts of the green onions; cook 30–60 seconds until fragrant.

5. Add the veggies: Add bell pepper and peas. Cook 2–3 minutes, stirring frequently, until crisp-tender.
6. Cook the cauliflower rice: Push veggies to the sides of the pan.

   Add remaining neutral oil to the center, then add cauliflower rice in an even layer. Let it sit undisturbed for 1–2 minutes to steam off moisture and develop a little color. Stir and cook another 3–5 minutes until tender but not mushy.

7. Season it: Add soy sauce, rice vinegar, and sesame oil.

   If using sriracha, add it now. Toss well to coat. Taste and adjust seasoning with more soy, a pinch of salt, or black pepper.

8. Finish with eggs: Return scrambled eggs to the pan.

   Break into small curds and fold through the rice. Add green onion tops and toss.

9. Serve: Remove from heat. Garnish with sesame seeds, extra green onions, cilantro, or a squeeze of lime.

   Serve hot.

Storage Instructions

• Refrigerate: Cool completely, then store in an airtight container for up to 4 days.
• Freeze: Portion into freezer-safe containers or bags and freeze up to 2 months. For best texture, slightly undercook the cauliflower before freezing.
• Reheat: Warm in a skillet over medium heat with a splash of water or a drizzle of oil, stirring until heated through. Microwave in 30–45 second bursts, stirring in between.

Benefits of This Recipe

• Lower carbs, big flavor: Cauliflower keeps it light without sacrificing taste.
• Protein boost: Eggs add satisfying protein and a silky texture.
• Veggie-packed: Peas, carrots, and bell pepper bring fiber, color, and crunch.
• Budget-friendly: Uses basic pantry sauces and affordable produce.
• Weeknight MVP: One pan, minimal cleanup, and quick cook time.

What Not to Do

• Don’t over-process the cauliflower: Too fine and it turns mushy.

  Aim for rice-like bits.

• Don’t skip drying: If your cauliflower is wet, blot it. Excess moisture leads to soggy rice.
• Don’t overcrowd the pan: Cook in batches if needed so steam can escape and the rice can sauté.
• Don’t overcook the eggs: Soft, creamy eggs mix better and keep the dish tender.
• Don’t drown it in soy sauce: Start with the amount listed, then adjust to taste.

Alternatives

• Protein swaps: Add sautéed shrimp, chicken, pork, or crispy tofu. Cook separately, then fold in at the end.
• Vegetable swaps: Try broccoli rice, edamame, corn, zucchini, mushrooms, or shredded cabbage.
• Sauce variations: Replace soy with tamari or coconut aminos.

  Add a splash of oyster sauce for depth or a drizzle of hoisin for sweetness.

• Spice it up: Use chili oil, gochujang, or red pepper flakes instead of sriracha.
• Egg-free option: Skip eggs and bump up protein with tofu or edamame. A sprinkle of nutritional yeast adds savory notes.
• Sesame-free or soy-free: Omit sesame oil and use a neutral oil; swap soy sauce for coconut aminos and season with extra salt as needed.
• Low-FODMAP tweak: Use the green tops of scallions only, omit garlic and onion, and season with ginger and garlic-infused oil.

FAQ

Can I use pre-riced cauliflower?

Yes. Store-bought fresh or frozen riced cauliflower works well.

If it looks wet or icy, spread it on a towel to remove excess moisture before cooking.

How do I keep cauliflower rice from getting mushy?

Use high heat, don’t crowd the pan, and let the cauliflower sit for a minute to steam off moisture before stirring. Dry the cauliflower and cook just until tender.

What if I don’t have fresh ginger?

Use 1 teaspoon ground ginger or 1–2 teaspoons ginger paste. Fresh gives the brightest flavor, but the substitutes still taste great.

Can I make this ahead?

Absolutely.

Cook as directed, cool, and store in the fridge up to 4 days. Reheat in a skillet to revive texture.

Is this recipe gluten-free?

It can be. Use tamari or a certified gluten-free soy sauce, and check labels on sriracha and other sauces.

What pan should I use?

A large nonstick skillet or a well-seasoned wok is ideal.

The wide surface helps evaporate moisture and prevents steaming.

How can I add more protein?

Stir in cooked shrimp, rotisserie chicken, diced ham, or crispy tofu. Aim for 1 to 2 cups of added protein for four servings.

Can I add leftover rice?

Yes. You can replace half the cauliflower with day-old cooked rice for a hybrid version that’s still lighter than traditional fried rice.

Wrapping Up

Cauliflower Fried Rice with Scrambled Eggs and Veggies delivers the comfort of takeout with a lighter touch and a fresher taste.

It’s quick, flexible, and endlessly customizable, making it a solid go-to for busy nights. Keep a bag of riced cauliflower in the freezer and you’re never far from a colorful, satisfying meal that’s ready in minutes. Add your favorite protein, adjust the heat, and make it your own.