Cauliflower Veggie Fried Rice Recipe Easy and Delicious

Cauliflower veggie fried rice is the perfect dish for those looking to enjoy the comforting flavors of fried rice without the heavy carbs. Using cauliflower rice as a base, this recipe transforms a humble vegetable into a vibrant and nutritious meal packed with colorful veggies, aromatic seasonings, and a hint of savory soy sauce.

It’s a fantastic way to sneak more vegetables into your diet while satisfying your cravings for a quick stir-fry.

Whether you’re a busy professional, a health-conscious eater, or simply someone who loves easy, flavorful meals, this cauliflower fried rice recipe will quickly become a staple in your kitchen. It cooks in under 30 minutes and can be customized with your favorite vegetables or proteins.

Plus, it’s vegan, gluten-free, and incredibly satisfying—making it a crowd-pleaser for everyone at the table.

Why You’ll Love This Recipe

Cauliflower veggie fried rice is a light yet filling alternative to traditional fried rice. By swapping white rice for cauliflower, you reduce calories and carbs significantly without compromising on taste or texture.

This recipe is loaded with fresh vegetables like bell peppers, carrots, and peas, which add a delightful crunch and a burst of color. It’s also super versatile—perfect for meal prepping or a quick weeknight dinner.

The dish comes together in one skillet, making cleanup a breeze.

Whether you’re gluten-free, vegan, or just want to eat more veggies, this cauliflower fried rice fits the bill. It’s packed with vitamins, fiber, and antioxidants, making it both delicious and nutritious.

Ingredients

• 1 medium head of cauliflower (to make about 4 cups cauliflower rice)
• 2 tablespoons vegetable oil (or sesame oil for extra flavor)
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 cup mixed vegetables (such as diced carrots, peas, and bell peppers)
• 2 green onions, sliced
• 3 tablespoons soy sauce (or tamari for gluten-free)
• 1 teaspoon grated fresh ginger
• 1/2 cup corn kernels (optional)
• Salt and pepper, to taste
• 1/4 teaspoon crushed red pepper flakes (optional for a spicy kick)

Equipment

• Food processor (to make cauliflower rice quickly)
• Large skillet or wok
• Cutting board and knife
• Spatula or wooden spoon
• Measuring spoons and cups

Instructions

1. Prepare the cauliflower rice: Cut the cauliflower into florets and pulse them in a food processor until they resemble rice grains. Be careful not to over-process to avoid a mushy texture.
2. Heat oil in your skillet or wok: Over medium-high heat, warm the vegetable or sesame oil until shimmering.
3. Sauté the aromatics: Add the chopped onion and cook for 2-3 minutes until translucent. Stir in the minced garlic and grated ginger and cook for another minute until fragrant.
4. Add mixed vegetables: Toss in the diced carrots, peas, bell peppers, and optional corn kernels. Stir-fry for about 4-5 minutes until the veggies are tender but still crisp.
5. Cook the cauliflower rice: Add the cauliflower rice to the skillet, mixing well with the vegetables. Stir-fry for 5-7 minutes, allowing the cauliflower to soften slightly but retain its texture.
6. Season the dish: Pour the soy sauce over the mixture, sprinkle with salt, pepper, and red pepper flakes if using. Stir thoroughly to coat everything evenly.
7. Add green onions: Stir in the sliced green onions during the last minute of cooking for a fresh, mild onion flavor.
8. Serve warm: Remove from heat and transfer the cauliflower veggie fried rice to plates or bowls. Enjoy immediately for the best texture and flavor.

Tips & Variations

Use day-old cooked rice instead of cauliflower rice if you prefer a more traditional fried rice texture.

For extra protein, consider adding scrambled eggs, tofu cubes, or cooked chickpeas. You can also swap in your favorite vegetables such as broccoli, snap peas, or mushrooms depending on what’s fresh or in season.

To deepen the flavor, drizzle a teaspoon of toasted sesame oil right before serving. This adds a lovely nutty aroma that elevates the dish.

If you’re avoiding soy, substitute soy sauce with coconut aminos or a homemade tamari alternative. For a spicy twist, try mixing in some Sriracha or chili garlic sauce.

Nutrition Facts

Serving Suggestions

This cauliflower veggie fried rice pairs beautifully with Asian-inspired dishes such as steamed dumplings, crispy spring rolls, or miso soup. It also works well as a standalone meal for lunch or dinner.

For a heartier option, serve alongside grilled tofu or tempeh marinated in a tangy sauce. You can also top it with fresh herbs like cilantro or a squeeze of lime for an added zing.

Looking to explore more vegetable-packed recipes? Check out these favorites:

• Vegetarian Swiss Chard Recipes for Healthy Meals
• Vegetable Alfredo Recipes for Creamy, Healthy Dinners
• Vegan Bechamel Sauce Recipe for Creamy Pasta Dishes

Conclusion

Cauliflower veggie fried rice is a fantastic way to enjoy a beloved comfort food while keeping it light, nutritious, and packed with fresh vegetables. This recipe is quick to prepare, adaptable to your pantry, and perfect for any dietary preference.

Whether you’re aiming to reduce carbs, eat more plant-based meals, or simply enjoy a flavorful stir-fry, this dish ticks all the boxes.

Feel free to experiment with different vegetables or spices to suit your taste. And remember, a little creativity in the kitchen can turn simple ingredients like cauliflower into a delicious and satisfying meal.

Don’t forget to explore more exciting veggie recipes on our site to keep your meals fresh and inspired!

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