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.
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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
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!
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.
If you’re making cauliflower rice from scratch, you’ll need to let it drain on a paper towel before cooking.
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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More low carb cauliflower recipes
Meal prep tools for this recipe
- Grab some glass meal prep bowls if you plan on turning this recipe into your weekly lunches.
- Use these Ziploc bag holders if you're assembling this recipe then freezing it to cook later.
- Freeze this recipe once it's been cooked in glass microwave-safe bowls up to 3 months.
- Buy coconut aminos if you plan on making this dish Whole 30 friendly.
The Best Cauliflower Fried Rice {Low Carb!}
Ingredients
- 1 tbsp olive oil
- 1 lb frozen raw shrimp, defrosted and de-shelled
- Salt & pepper, to taste
- 1 tbsp butter
- 1 yellow onion, diced
- 4 cloves garlic, minced
- 4 cups cauliflower rice (or 1 head cauliflower)
- 3 tbsp low-sodium soy sauce (sub in coconut aminos for Whole 30)
- 2 cups mixed frozen vegetables
- 1 pinch salt
- 1 egg
- 4 green onions, sliced
- Sesame seeds, for garnish
Instructions
- Heat olive oil in a large skillet over med-high heat. Add shrimp and season with salt & pepper, stir frying for 2-3 minutes until shrimp are no longer translucent. Remove from heat and transfer to a plate.
- Without wiping skillet clean, add butter. Once melted, add onions and garlic, sauteeing for 1-2 minutes until softened. Add cauliflower rice and soy sauce, sauteeing another 5-6 minutes until softened. Stir in frozen vegetables and salt, and cook another 2 min.
- Create a circle in the middle of veggies and add a tiny bit more butter. Crack egg and scramble, cooking for 30 seconds or so until solid. Stir in with the rest of veggies, and add shrimp back to pan.
- Remove from heat and stir in green onions, then garnish with sesame seeds. Serve and enjoy!
- Storage and reheating: Wait until meal has cooled slightly, then store in glass meal prep bowls up to 5 days. To reheat, microwave for 1-2 minutes.
Video
Notes
Nutrition
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Comments & Reviews
Nikki says
Your final Macro count, that is divided by 4?
Taylor Stinson says
Hi Nikki – the nutritional info posted is for one serving.
Kris says
This was a really great meal and easy prep! Delicious!
Katherine says
I LOVE 💘 this recipe! I have recently changed to a Keto friendly diet and I’m always on the lookout for new ways to make veggies delicious. This is a quick and easy meal to make (especially if you select frozen veggies). I have made this three times now. One without the shrimp. There is one item I have added. Ginger! I added 1 tbsp of fresh grated ginger to the cauliflower/soy sauce step. It really elevates the flavors. This recipe is a must try! It will become your favorite too!
Taylor Stinson says
I’m so happy you love it so much Katherine! Thanks for sharing about the ginger 🙂
Louise Forest says
Hi, I use to live in Oshawa 30 years ago, but I’m french speaking from Quebec. And I love your recipes I already told you a few months ago. My heart cries when I think about this time in Ontario, because my son born in Oshawa, now he’s 33, he was a premature baby 3 pounds only, and we know today if my son was born in Quebec he’s chance to survive was not good at all. So it’s one of the part why I love Ontario. Keep on your good work. Thank’s for all your good ideas.
Taylor Stinson says
Thank you so much for your kind words Louise and I’m so happy your son is now healthy and thriving! Take care <3