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This easy Cauliflower Fried Rice is a quick, healthy take on takeout, loaded with tender chicken, peas, and carrots in a savory soy sauce. I throw it together on busy weeknights with rotisserie chicken, and it is ready in 15 minutes. It is a lighter, low-carb spin on a favorite, like our beef and broccoli.
Searing the cauliflower rice undisturbed gives it a golden, fried-rice texture instead of turning mushy.
Cauliflower Fried Rice Quick Look
- 🕒 Prep Time: 5 minutes
- 🌡️ Cook Time: 10 minutes
- ⏳ Total Time: 15 minutes
- 🍽️ Serving: 2 servings
- ⚡ Calories: 224kcal
- 🌶️ Flavor Profile: Savory, umami, light, and satisfying
- ✋ Difficulty: Easy, a quick 15 minute skillet meal, like our teriyaki salmon
Quick Answer
To make cauliflower fried rice, heat oil in a large skillet over medium-high heat, add the white parts of the scallions and the frozen cauliflower rice, press it into a single layer, and let it sear undisturbed for about 4 minutes until golden. Stir in the peas and carrots and diced cooked chicken until heated through. Add the green parts of the scallions and a simple sauce of soy sauce, black soy sauce, cornstarch, and garlic powder, then stir to coat everything. Take it off the heat right away and serve with sesame seeds. It comes together in about 15 minutes.
Jump to:
- Cauliflower Fried Rice Quick Look
- Quick Answer
- Why This Recipe Works
- Why You’ll Love This Recipe
- Key Ingredients
- Variations and Substitutions
- How to Make Cauliflower Fried Rice
- Recipe Tips & Tricks
- Serving Ideas and Suggestions
- Cauliflower Fried Rice FAQs
- Other Recommended Easy Asian Dinner Recipes
- Cauliflower Fried Rice
Why This Recipe Works
Click to see the technique science
- Ready in 15 minutes. Frozen cauliflower rice and rotisserie chicken make this a lightning-fast weeknight meal.
- Lighter and low-carb. Cauliflower rice swaps in for white rice, cutting carbs without losing that fried-rice feel.
- Golden, not mushy. Searing the cauliflower undisturbed gives it real texture and a toasty, fried-rice flavor.
- Big takeout flavor. A simple soy and black soy sauce mix delivers that savory, umami-packed restaurant taste.
- Uses rotisserie chicken. Pre-cooked chicken keeps it quick and is a great way to stretch leftovers.
- Easy one-skillet meal. Everything cooks in one pan, so it is a fast, healthy dinner with minimal cleanup.
Why You’ll Love This Recipe
- It is a quick, low-carb take on fried rice that is ready in just 15 minutes.
- Frozen cauliflower rice and rotisserie chicken keep it fast and weeknight-easy.
- It delivers big takeout flavor at home, like our bourbon chicken.
Key Ingredients
A handful of simple ingredients make this quick, healthy fried rice.
- Frozen cauliflower rice: The low-carb base that sears up golden and stands in for white rice.
- Rotisserie chicken: Pre-cooked diced chicken adds protein and keeps this meal fast and easy.
- Peas and carrots: A classic frozen fried-rice veggie mix that adds color and sweetness.
- Soy sauce and black soy sauce: They build the savory, umami flavor and rich color of the sauce.
- Scallions and sesame seeds: Fresh scallions and a sprinkle of sesame finish it with flavor and crunch.
See recipe card for exact quantities.
Variations and Substitutions
Make this cauliflower fried rice your own with a few easy swaps.
- Add an egg: Scramble an egg in the pan for a more classic fried rice feel.
- Switch the protein: Use diced shrimp, leftover steak, or tofu in place of the chicken.
- Add more veggies: Stir in edamame, broccoli, or bell pepper for extra color and nutrition.
- Spice it up: Add sriracha or chili garlic sauce for heat, or serve it with our garlic ginger snow peas.
- Make it a bowl: Top with a fried egg and serve alongside our chicken teriyaki for a bigger meal.
How to Make Cauliflower Fried Rice
- Heat the oil in a large skillet over medium-high heat. Add the white parts of the scallions and the cauliflower rice, stir to coat, then press into a single layer and sear undisturbed for about 4 minutes until golden.
- Stir in the peas and carrots and the diced chicken, cooking for a few minutes until everything is heated through.
- Whisk together the soy sauce, black soy sauce, cornstarch, and garlic powder, then add it to the pan with the green parts of the scallions and stir to coat.
- Take the pan off the heat immediately and serve, garnished with sesame seeds.
Recipe Tips & Tricks
- Do not stir the cauliflower right away and let it sear undisturbed so it turns golden instead of mushy.
- Use frozen cauliflower rice straight from the freezer, since the extra moisture cooks off as it sears.
- Have everything prepped before you start, because this dish comes together very fast.
- Use black soy sauce if you can find it, since it adds that deep color and rich takeout flavor.
- Take it off the heat right away once the sauce coats everything so the cauliflower does not overcook.
- Use leftover chicken or rotisserie chicken to make it even faster, like we do in our bourbon chicken.
Serving Ideas and Suggestions
This cauliflower fried rice is a satisfying meal on its own, but it is easy to build into a bigger takeout-style spread at home. Serve it alongside our kung pao chicken or a steaming bowl of wonton soup for a complete dinner that beats delivery.
It also makes a great low-carb side dish next to grilled or baked proteins. Pair it with our teriyaki salmon or beef and broccoli for an easy, balanced weeknight meal. Top everything with extra scallions and sesame seeds for a restaurant-worthy finish.
Store leftover cauliflower fried rice in an airtight container in the fridge for up to 3 days. Reheat it in a hot skillet rather than the microwave to keep the texture from getting soggy. It is a perfect quick lunch the next day, and it is easy to double for meal prep.
Cauliflower Fried Rice FAQs
Cauliflower fried rice is a lighter, lower-carb alternative to traditional fried rice. By swapping white rice for cauliflower rice, you cut a significant amount of carbs and calories while adding fiber and nutrients from the cauliflower. With lean rotisserie chicken and vegetables, it becomes a balanced, protein-rich meal. It is naturally gluten-free if you use tamari instead of soy sauce, and you control the oil and sodium, making it a wholesome takeout swap.
The secret to non-mushy cauliflower fried rice is to sear it undisturbed over medium-high heat. Press the cauliflower rice into a single layer and let it cook for about 4 minutes without stirring so the moisture evaporates and it browns instead of steaming. Use it straight from frozen, do not overcrowd the pan, and avoid adding the sauce too early. Taking it off the heat right after saucing also keeps it from overcooking and turning soft.
Yes, you can use fresh cauliflower rice. Either buy it pre-riced or pulse cauliflower florets in a food processor until they reach a rice-like texture. Fresh cauliflower rice has more moisture, so sear it a little longer to drive off the water and get that golden, fried texture. Frozen is the most convenient option and works perfectly, but fresh gives you a slightly firmer bite if you prefer.
Rotisserie chicken makes this dish fast and easy, but you can use almost any protein. Diced cooked chicken breast or thighs, leftover steak, shrimp, or even tofu all work great. For shrimp, add it raw and cook until pink before adding the vegetables. A scrambled egg is a classic fried rice addition too. Just make sure any raw protein is fully cooked before stirring in the cauliflower and sauce.
Yes, cauliflower fried rice is great for meal prep. Make it ahead and store it in an airtight container in the fridge for up to 3 days. For the best texture when reheating, use a hot skillet rather than the microwave, which can make it soggy. You can also prep all your ingredients in advance so the actual cooking takes just minutes. It is a fantastic quick lunch or easy dinner to have on hand.
Black soy sauce is a thicker, slightly sweet, and darker soy sauce that adds deep color and rich umami flavor, giving the dish that signature takeout look and taste. It is common in Asian cooking and can be found in the international aisle or at Asian markets. If you cannot find it, you can substitute a little extra regular soy sauce with a touch of molasses or a dash of dark soy sauce, or simply leave it out.
Craving more easy takeout at home? Try our beef and broccoli next for another quick, family-friendly dinner.
Cauliflower Fried Rice
Ingredients
- 1 tablespoon Mazola Corn Oil
- 1 cup rotisserie chicken breast bones and skin removed, small dice
- 10 ounces frozen cauliflower rice
- 1/2 cup frozen peas and carrots
- 1 scallion thinly sliced
For the sauce
- 1 tablespoon soy sauce
- 1 teaspoon black soy sauce*
- 1 teaspoon cornstarch
- 1/4 teaspoon garlic powder
- sesame seeds garnish, optional
Instructions
- In a large skillet over medium-high heat, add the oil. Add the white part of the scallions and the cauliflower rice, stir to coat in the oil. Press down slightly so the rice forms a single layer in the pan. Let sear for 4 minutes and do not stir. We are looking to get the rice a golden brown color.1 tablespoon Mazola Corn Oil
- Mix in the peas and carrots and diced chicken. Stir constantly for a few minutes until the veggies and chicken are heated through.1 tablespoon Mazola Corn Oil
- Add the scallions and sauce to the pan, stir to coat everything in the sauce. Take off the heat immediately. Serve with sesame seed garnish.1 tablespoon Mazola Corn Oil
Notes
Nutrition
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