Quick Recipe Version (TL;DR)

Yield: 4 servings
Prep Time: 15 minutes
Cook Time: 12 minutes
Total Time: 27 minutes

Quick Ingredients

5 packed cups riced cauliflower (about 1 large head), patted dry
2 large eggs, beaten with 1/8 tsp kosher salt
1 tbsp neutral oil (avocado, canola, or grapeseed), divided
1/2 cup frozen peas, thawed
1/2 cup carrots, cut into 1/4-inch dice
4 scallions, thinly sliced (whites and greens separated)
2 garlic cloves, minced
2 tbsp low-sodium soy sauce (or tamari)
1 tsp toasted sesame oil
1/4 tsp black pepper
Optional: 8 oz shrimp (peeled/deveined) or 1 cup cooked chicken, diced

Do This

1. Prep and dry: Pat cauliflower rice very dry; thaw peas; slice scallions.
2. Scramble eggs: Heat 1 tsp oil in a large skillet over medium heat; scramble eggs 60–90 seconds; remove to a plate.
3. Cook veg: Add 2 tsp oil; cook carrots 2 minutes; add peas, scallion whites, and garlic for 30 seconds.
4. Stir-fry cauliflower: Add remaining oil and cauliflower; cook over medium-high 4–6 minutes until hot and drier.
5. Season: Stir in soy sauce and black pepper; cook 30 seconds.
6. Finish: Add eggs back plus scallion greens; turn off heat; drizzle sesame oil.
7. Optional protein: Cook shrimp first (2–3 minutes) or stir in cooked chicken at the end to warm through.

Why You’ll Love This Recipe

All the cozy, savory flavors of fried rice with a lighter, veggie-forward base.
Fast and weeknight-friendly: one pan, about 12 minutes of cooking.
Flexible: use whatever veggies you have, and add shrimp or chicken if you want.
Great texture when cooked correctly: tender, not watery, with just enough chew.

Grocery List

Produce: 1 large head cauliflower (or pre-riced), scallions, garlic, carrots
Dairy: eggs
Pantry: low-sodium soy sauce (or tamari), toasted sesame oil, neutral oil, kosher salt, black pepper
Frozen: peas
Optional proteins: shrimp or cooked chicken

Full Ingredients

Base

5 packed cups riced cauliflower (from about 1 large head cauliflower, 2 to 2 1/4 lb), or 2 (12-oz) bags pre-riced cauliflower
2 large eggs
1/4 tsp kosher salt, divided

Vegetables & Aromatics

1/2 cup carrots, cut into 1/4-inch dice (about 1 medium carrot)
1/2 cup frozen peas, thawed (run under warm water for 30 seconds, then drain)
4 scallions, thinly sliced, whites and greens separated
2 garlic cloves, minced

Sauce & Seasonings

2 tbsp low-sodium soy sauce (or tamari)
1 tsp toasted sesame oil
1/4 tsp freshly ground black pepper

Cooking Fat

1 tbsp neutral oil (avocado, canola, grapeseed), plus 1 tsp as needed if the pan looks dry

Optional Protein (Choose One)

Shrimp option: 8 oz raw shrimp (16/20 count), peeled and deveined
Chicken option: 1 cup cooked chicken, diced (about 5 oz), warmed at the end

Optional for Serving

1 tsp toasted sesame seeds
1–2 tsp extra sliced scallion greens

Step-by-Step Instructions

Step 1: Rice and dry the cauliflower

If using a whole cauliflower: cut into florets, then pulse in a food processor until it looks like small grains of rice (work in batches; don’t over-process into mush). Measure 5 packed cups.

Spread the cauliflower rice on a clean kitchen towel or several paper towels and press firmly to remove excess moisture. This one step makes the difference between fluffy “fried rice” and watery cauliflower.

Step 2: Prep the vegetables and sauce

Thaw the peas (a quick rinse under warm water works well) and drain thoroughly. Dice the carrots into 1/4-inch pieces so they cook quickly.

Slice scallions, keeping the whites and greens separate. Mince the garlic. In a small bowl, stir together the soy sauce and black pepper. Set everything next to the stove so the stir-fry moves fast.

Step 3: Scramble the eggs and set aside

Heat a large skillet or wok (12-inch is ideal) over medium heat for 1 minute. Add 1 teaspoon of the neutral oil.

Beat the eggs with 1/8 teaspoon kosher salt, then pour into the skillet. Stir gently with a spatula until softly scrambled, 60–90 seconds. Transfer eggs to a plate.

Step 4: Cook optional shrimp (or plan to add chicken later)

If using shrimp: Increase heat to medium-high and add 1 teaspoon neutral oil. Add shrimp in a single layer and cook until pink and opaque, 1–2 minutes per side (total 2–3 minutes). Transfer to the plate with the eggs.

If using cooked chicken: Keep it ready near the stove; you’ll add it at the end just to warm through (so it stays juicy).

Step 5: Stir-fry the carrots, peas, and aromatics

Add 2 teaspoons neutral oil to the skillet and keep the heat at medium-high. Add the diced carrots and cook, stirring often, for 2 minutes.

Add the peas and scallion whites and cook for 1 minute. Add the garlic and stir constantly for 30 seconds, just until fragrant (garlic burns quickly at this heat).

Step 6: Add cauliflower rice and cook until hot and “dry-fried”

Add the riced cauliflower and spread it out in an even layer. Cook over medium-high heat for 4–6 minutes, stirring every 30–45 seconds, until the cauliflower is tender-crisp and any released moisture has mostly cooked off.

If the pan looks dry and the cauliflower starts sticking, add up to 1 teaspoon more neutral oil.

Step 7: Season, bring it all together, and finish with sesame oil

Pour in the soy sauce mixture and stir well for 30 seconds so it coats everything without making the cauliflower soggy.

Return the scrambled eggs (and shrimp, if using) to the pan. Add scallion greens and toss until everything is evenly mixed and warmed through, 30–60 seconds. If using cooked chicken, stir it in now and warm for 1 minute.

Turn off the heat and drizzle in the toasted sesame oil. Taste and add the remaining 1/8 teaspoon kosher salt only if needed (soy sauce brands vary). Serve hot, topped with sesame seeds and extra scallions if you like.

Pro Tips

Dry cauliflower = better texture. Pressing out moisture and cooking over medium-high heat prevents steaming.
Don’t overcrowd the pan. Use a 12-inch skillet/wok. If your pan is smaller, cook in two batches so the cauliflower fries instead of releasing water.
Add soy sauce near the end. If it goes in too early, the cauliflower can turn soft and wet.
Cut carrots small. A 1/4-inch dice cooks fast and stays pleasantly crisp.
Finish off-heat with sesame oil. Toasted sesame oil tastes best when not cooked aggressively.

Variations

Spicy cauliflower fried “rice”: Add 1/2 teaspoon chili-garlic sauce or 1/4 teaspoon crushed red pepper with the soy sauce.
Extra-ginger version: Add 1 teaspoon finely grated fresh ginger with the garlic.
More veggie-forward: Add 1 cup thinly sliced mushrooms or 1 cup diced bell pepper; cook them after the carrots for 2–3 minutes before adding peas.

Storage & Make-Ahead

Cool leftovers to room temperature within 2 hours, then store in an airtight container in the refrigerator for up to 4 days. Reheat in a skillet over medium-high heat for 3–5 minutes, stirring often, until hot; this helps drive off moisture and brings back the best texture. Microwave reheating works in a pinch (1–2 minutes), but the skillet keeps it less watery.

Make-ahead tip: Rice the cauliflower, dice the carrots, and slice the scallions up to 2 days ahead. Store cauliflower (very lightly covered) with a paper towel in the container to absorb moisture.

Nutrition (per serving)

Approximate, per serving (recipe as written, without optional shrimp or chicken): 210 calories, 12 g protein, 11 g fat, 18 g carbs, 6 g fiber, 8 g net carbs, 620 mg sodium. Values will vary by soy sauce brand and any added protein.

Cauliflower Fried Rice With Egg and Vegetables