Fried Rice Recipe With Cauliflower Rice: Low-Carb Wok-Tossed Goodness

I developed this low-carb version after realizing traditional fried rice left me feeling sluggish. The solution was simple: replace white rice with cauliflower rice for the same texture and flavor without the carbs.

This dish maintains all the classic elements—savory soy, crisp vegetables, and that signature wok-tossed texture. The cauliflower rice absorbs the flavors beautifully while keeping it light and nutritious.

What you get is a satisfying meal that’s ready in 20 minutes with minimal effort. It’s the perfect way to enjoy fried rice while sticking to a low-carb lifestyle.

Serve it hot with a sprinkle of green onions for freshness. Here’s how to make it right every time.

Ingredients for Fried Rice Recipe with Cauliflower Rice

Pantry staples and fresh veggies come together for this light, flavorful dish.

[recipe_ingredient_scaler]

The cauliflower rice is key—Trader Joe’s or Costco have great frozen options that save time (just thaw and drain well). For tofu, extra-firm holds up best to stir-frying; press it for 20 minutes to remove excess water. Fresh ginger and garlic make a huge difference, so grab them from the produce section rather than jars. I always keep a bottle of toasted sesame oil on hand for that nutty depth.

No tamari? Regular soy sauce works fine, but reduce the salt slightly since it’s saltier. Out of fresh ginger? Ground ginger at half the amount in a pinch. For a nut-free version, swap the sesame oil for more avocado oil. The vinegar can be any light vinegar you have—white wine vinegar is my backup. If you’re missing green onions, a handful of chopped chives adds a similar fresh bite.

Leftovers keep 4-5 days in the fridge and reheat well in a skillet with a splash of water. For longer storage, freeze portions for up to 3 months. I like to double the recipe and freeze half for busy nights (it thaws quickly).

Step-by-Step Instructions for Fried Rice With Cauliflower Rice

Here’s the method. Straightforward, tested, works every time.

Step 1: Press and Sear the Tofu

Start by pressing the 14 oz Extra-Firm Tofu to remove excess moisture. Wrap it in a clean kitchen towel, place a heavy pan on top, and let it sit for 10 minutes. This ensures it gets crispy instead of soggy in the pan.

Cut the pressed tofu into ½-inch cubes and heat 2 tbsp Avocado Oil in a large wok or skillet over medium-high heat. Add the tofu and cook undisturbed for 4-5 minutes until golden brown on one side. Flip and repeat until all sides are crispy. Transfer to a plate and set aside.

Step 2: Sauté Aromatics and Vegetables

In the same pan, add the 2 whole Carrots (julienned) and cook for 2-3 minutes until slightly softened. Push them to one side and add 3 cloves Garlic Cloves (minced) and 1 tbsp Fresh Ginger Root (grated) to the center. Sauté for 30 seconds until fragrant—this builds the flavor base.

Stir in the 4 cups Cauliflower Rice and 1 cup Frozen Peas (thawed). Cook for another 3-4 minutes, stirring occasionally, until the cauliflower rice is heated through and any excess moisture has evaporated. The goal is to mimic the texture of traditional fried rice.

Step 3: Combine Everything and Season

Return the crispy tofu to the pan. Drizzle with 3 tbsp Tamari or Soy Sauce, 1 tbsp Sesame Oil, 1 tbsp Rice Vinegar, and 1 tbsp Coconut Aminos. Stir gently to coat everything evenly. The sauce should sizzle and coat the cauliflower rice and tofu without making it soggy.

Season with 0.5 tsp Salt and 0.25 tsp Black Pepper. Taste and adjust seasoning if needed. The tamari and coconut aminos add depth, while the rice vinegar brightens the dish. Cook for another 1-2 minutes to let the flavors meld together.

Step 4: Finish and Garnish

Remove the pan from heat. Stir in the white parts of the 4 whole Green Onions (thinly sliced), reserving the green parts for garnish. The residual heat will soften them slightly while keeping their freshness.

Transfer to serving plates and garnish with the remaining green onion slices and 1 tsp Sesame Seeds. The dish should be vibrant and fragrant, with crispy tofu, tender vegetables, and a savory, umami-rich sauce. Serve immediately while hot for the best texture and flavor.

Make-Ahead Tips for Leftovers

Prep Cauliflower Rice

Rice your 4 cups Cauliflower Rice up to 2 days ahead and store in an airtight container in the fridge. This saves time and lets excess moisture drain. For frozen, thaw and drain well overnight in the fridge. 💡

Pre-Cook Tofu

Press and cube the 14 oz Extra-Firm Tofu the night before. Store in a sealed container with a paper towel to absorb any extra moisture. This ensures crispy tofu when you cook it fresh the next day.

Chop Veggies Early

Julienne the 2 Carrots and slice the 4 Green Onions the morning of cooking. Keep them in separate containers in the fridge to maintain freshness. I use small glass jars from my local grocery store.

Sauce Mix

Combine the 3 tbsp Tamari or Soy Sauce, 1 tbsp Sesame Oil, 1 tbsp Rice Vinegar, and 1 tbsp Coconut Aminos in a small bowl. This can sit at room temperature for up to 24 hours before using.

Day-Of Assembly

With all components prepped, this dish comes together in under 15 minutes. Just reheat your wok, add oil, and follow the steps. Honestly, it’s the closest I’ve gotten to my grandmother’s effortless cooking style. ✨

Frequently Asked Questions