Cauliflower Fried Rice with Shrimp: A Low-Carb Dinner in 20 Minutes

I’m going to be honest with you—I was skeptical about cauliflower rice for the longest time. It sounded like one of those diet food substitutions that tries too hard and ends up being a disappointing imitation of the real thing. You know what I mean? Like those cauliflower pizza crusts that taste more like vegetable mush than actual pizza.

But then I actually tried making fried rice with it, and something clicked. When you stir fry cauliflower rice with the right seasonings and technique, it doesn’t taste like you’re trying to trick yourself into eating vegetables instead of rice.

It tastes like its own delicious thing. The cauliflower takes on all the savory flavors from the sauce, the texture is surprisingly similar to rice, and most importantly—you feel satisfied without that heavy, carb-loaded feeling that comes after eating a giant bowl of regular fried rice.

Adding shrimp was a no-brainer. Shrimp cooks fast, it’s high in protein, and it brings that classic fried rice vibe without weighing you down. This whole dish comes together in about 20 minutes, which is faster than waiting for delivery.

And honestly? It tastes better than most takeout I’ve had. No greasy aftertaste, no mystery ingredients, just clean flavors that actually let you taste the shrimp and vegetables.

Why You’ll Love This Cauliflower Fried Rice with Shrimp

Low-Carb and Keto-Friendly: Cauliflower rice has about 5 grams of carbs per cup compared to white rice’s 45 grams. That’s a massive difference. If you’re watching your carb intake, doing keto, or just trying to eat lighter, this recipe lets you enjoy fried rice without derailing your goals. And it’s naturally gluten-free if you use tamari instead of soy sauce.

Lightning Fast: Twenty minutes from start to finish. That includes all the prep and cooking. This is one of those rare recipes where “quick and easy” isn’t an exaggeration. Perfect for weeknights when you’re tired but still want real food instead of cereal for dinner.

Tastes Like the Real Thing: I know, I know—cauliflower substitutes have a reputation for being disappointing. But this genuinely tastes good. The key is proper technique (which I’ll walk you through) and bold seasoning. When you get it right, you’re not sitting there thinking “I wish this was regular rice.” You’re just enjoying a delicious meal.

Packed with Protein: Between the shrimp and eggs, you’re getting a solid amount of protein in every serving. This isn’t one of those light meals that leaves you hungry an hour later. It’s legitimately filling and satisfying, which is kind of the whole point of dinner, right?

Lighter But Still Satisfying: Here’s what surprised me most—you can eat a generous portion without feeling stuffed and sluggish afterward. Regular fried rice is delicious but heavy. This version gives you that same savory, comfort food satisfaction without the food coma. IMO, that’s a pretty great trade-off.

Perfect for Meal Prep: This reheats beautifully and actually holds up better than regular fried rice, which can get dried out. Make a big batch on Sunday and you’ve got easy lunches sorted for the week. It’s one of those rare healthy meals that you’ll actually look forward to eating as leftovers.

Ingredients You’ll Need

This recipe uses simple, fresh ingredients that you can find at any grocery store. Most of the stuff is probably already in your kitchen if you cook Asian-inspired food with any regularity.

Main Ingredients:

• 1 lb large shrimp, peeled and deveined (fresh or frozen, thawed)
• 4 cups cauliflower rice (about 1 medium head of cauliflower, riced, or 1 lb frozen)
• 3 large eggs, lightly beaten
• 1 cup frozen peas and carrots (or fresh vegetables of choice)
• 3 cloves garlic, minced
• 1 teaspoon fresh ginger, grated
• 3 green onions, sliced (white and green parts separated)
• 3 tablespoons vegetable oil (divided)

Sauce and Seasonings:

• 3 tablespoons soy sauce (or tamari for gluten-free)
• 1 tablespoon sesame oil
• 1 teaspoon rice vinegar
• ½ teaspoon white pepper (or black pepper)
• ¼ teaspoon red pepper flakes (optional, for heat)
• Salt to taste
• Sesame seeds for garnish (optional)

Key Ingredient Notes

Cauliflower Rice Options: You can buy pre-riced cauliflower in the produce section or freezer aisle, or make your own by pulsing cauliflower florets in a food processor until they’re rice-sized. Pre-riced is more convenient. Frozen cauliflower rice works great—just make sure to thaw it completely and squeeze out excess moisture before cooking. This is crucial for texture. Wet cauliflower rice turns to mush when you stir fry it.

Shrimp Selection and Prep: Use large or extra-large shrimp for the best texture and presentation. Smaller shrimp get lost among the vegetables and overcook easily. Fresh is great, but frozen shrimp work perfectly fine—just thaw them in the fridge overnight or under cold running water for 15 minutes. Pat them very dry with paper towels before cooking. Wet shrimp steam instead of sear, and you want that nice golden color on them.

Vegetable Choices: I use frozen peas and carrots because they’re convenient and always on hand, but fresh vegetables are even better if you have them. Bell peppers, snap peas, broccoli florets, mushrooms, or cabbage all work beautifully. Cut everything into small, bite-sized pieces so they cook quickly and evenly. The key is using vegetables that stay crisp-tender rather than turning mushy.

Sesame Oil Importance: Don’t skip the sesame oil. It’s what gives this dish that authentic fried rice flavor. Regular vegetable oil doesn’t have the same nutty, aromatic quality. A little goes a long way—you only need a tablespoon, but it makes a huge difference. Store it in your pantry and it’ll last forever.

Soy Sauce vs. Tamari: Regular soy sauce works great, but if you’re gluten-free or cooking for someone who is, tamari is your friend. It’s basically gluten-free soy sauce and tastes virtually identical. Coconut aminos work too but they’re sweeter and less salty, so you may need to adjust seasoning.

How to Make Cauliflower Fried Rice with Shrimp (Step-by-Step)

The secret to great cauliflower fried rice is the same as regular fried rice—high heat, quick cooking, and everything prepped before you start. Once you turn on the stove, things move fast. Have all your ingredients measured, chopped, and ready to go.

Step 1: Prep the Cauliflower Rice

If you’re using frozen cauliflower rice, thaw it completely and then—this is important—squeeze out as much moisture as possible. I dump it into a clean kitchen towel, gather the edges, and twist it over the sink to wring out the water. You’d be surprised how much liquid comes out. This step is the difference between crispy, rice-like cauliflower and mushy, soggy cauliflower.

If you’re using fresh cauliflower rice (either store-bought or homemade), you can skip the squeezing step, though it doesn’t hurt to pat it dry with paper towels if it seems wet.

Set the cauliflower rice aside. You’ll add it later in the cooking process.

Step 2: Cook the Shrimp

Heat 1 tablespoon of vegetable oil in a large wok or skillet over high heat. Let it get really hot—you want to see the oil shimmering. Pat your shrimp dry one more time with paper towels, then season them lightly with a pinch of salt and pepper.

Add the shrimp to the hot pan in a single layer. Don’t overcrowd them—cook in two batches if needed. Let them cook undisturbed for about 2 minutes until the bottom turns pink and slightly golden. Flip them and cook for another 1-2 minutes until they’re just cooked through and opaque. Don’t overcook shrimp or they get rubbery—they should still be tender and juicy.

Remove the shrimp from the pan and set them aside on a plate. They’ll go back in later, so it’s fine if they’re slightly undercooked at this point.

Step 3: Scramble the Eggs

Add another tablespoon of oil to the same wok. Pour in the beaten eggs and let them sit undisturbed for about 20 seconds until they start to set around the edges. Then use your spatula to gently scramble them, breaking them into small pieces.

Cook until the eggs are just set but still slightly wet—about 1 minute. They’ll finish cooking later when everything gets combined. Remove them from the pan and set aside with the shrimp.

Step 4: Stir Fry the Vegetables

Add the remaining tablespoon of oil to the wok. Toss in the minced garlic, grated ginger, and the white parts of the green onions. Stir constantly for about 30 seconds until fragrant. Be careful not to burn the garlic—it goes from perfect to burnt really fast.

Add your vegetables (peas, carrots, or whatever you’re using). Stir fry for 2-3 minutes until they’re heated through and starting to soften but still have some crunch. If you’re using fresh vegetables, they might need an extra minute or two. Frozen vegetables cook faster since they’re already blanched.

Step 5: Combine and Season

Add the cauliflower rice to the wok with the vegetables. Spread it out in an even layer and let it cook undisturbed for about 2 minutes. This helps it dry out and get slightly crispy on the bottom—that’s where the flavor and texture come from.

Then start stirring and tossing everything together. Cook for another 3-4 minutes, stirring frequently, until the cauliflower rice is tender but not mushy. It should still have a little bite to it, similar to al dente rice.

Add the soy sauce, sesame oil, rice vinegar, white pepper, and red pepper flakes if using. Toss everything to coat evenly. Taste and add salt if needed—the soy sauce is salty, so you might not need any additional salt.

Add the cooked shrimp and scrambled eggs back to the wok. Toss everything together for about a minute until the shrimp is heated through and everything is well combined. Toss in the green parts of the green onions and give it one final stir.

Remove from heat immediately. Taste and adjust seasoning if needed. Sometimes I add an extra splash of soy sauce or sesame oil depending on how it tastes.

Serve hot, garnished with sesame seeds if you want to be fancy.

Serving Suggestions

This cauliflower fried rice with shrimp is versatile enough to work in different ways depending on what you’re in the mood for or who you’re feeding.

As a Complete Meal

Honestly, this is a complete meal on its own. You’ve got protein from the shrimp and eggs, vegetables for nutrients and fiber, and enough volume from the cauliflower rice to be satisfying. I usually just serve it in bowls and call it dinner.

If you want to bulk it up slightly, serve it with a simple cucumber salad or some steamed edamame on the side. The cool, fresh flavors balance out the savory richness of the fried rice nicely.

Protein Variations

While shrimp is fantastic, you can easily swap in other proteins based on what you have or what you’re craving. Diced chicken breast works great—cook it the same way as the shrimp. Thinly sliced beef or pork can be quickly stir fried before you start the vegetables. For a vegetarian version, use cubed firm tofu that’s been pressed and pan-fried until crispy.

You can also mix proteins—chicken and shrimp together is a classic combination. Or add some Chinese sausage (lap cheong) for extra flavor. The technique stays the same regardless of which protein you choose.

Side Dish Options

If you’re serving this as part of a larger meal (maybe for a dinner party or family gathering), it works beautifully as a side dish alongside other Asian-inspired mains. It pairs well with teriyaki salmon, grilled chicken skewers, or even just simple steamed dumplings.

You could also serve it alongside a clear soup like miso or egg drop soup for a more traditional meal structure. The soup adds warmth and another layer of flavor without making the meal feel heavy.

Tips for Perfect Cauliflower Fried Rice

Removing Excess Moisture: This is the single most important tip for cauliflower fried rice. Cauliflower naturally contains a lot of water, and when you cook it, that water releases and can make everything soggy. If using frozen cauliflower rice, thaw it completely and squeeze out as much liquid as possible using a kitchen towel or cheesecloth. If using fresh, make sure it’s not sitting in any water after ricing. Dry cauliflower rice = crispy, rice-like texture. Wet cauliflower rice = mushy disappointment.

Getting the Right Texture: You want your cauliflower rice to be tender but still have a little bite, similar to properly cooked regular rice. Don’t overcook it or it’ll turn to mush. Let it sit undisturbed for a couple minutes after adding it to the wok—this helps develop some browning and crispiness on the bottom, which adds flavor and improves texture. Then toss it frequently to prevent burning but allow it to dry out.

Preventing Mushy Cauliflower Rice: Besides removing moisture, the other key is high heat and not overcrowding the pan. If your pan isn’t hot enough, the cauliflower will steam instead of stir fry. If you add too much at once, the temperature drops and everything steams. Use the largest pan you have and cook in batches if necessary. Better to make two batches of crispy cauliflower rice than one batch of mushy nonsense.

Best Pan for Cooking: A large wok is ideal because of the high, sloped sides and the way it distributes heat. But a large skillet or sauté pan works fine too—just make sure it’s big enough that you’re not piling ingredients on top of each other. Cast iron holds heat well and can give you good browning. Nonstick is convenient for cleanup. Whatever you use, make sure it can handle high heat without warping or smoking.

Storage and Meal Prep Tips

Refrigerator Storage: Store leftovers in an airtight container in the fridge for up to 4 days. The cauliflower rice actually holds up better than regular rice, which tends to dry out. The flavors continue to develop as it sits, so day-two leftovers often taste even better than fresh.

Reheating Instructions: Microwave individual portions for 2-3 minutes, stirring halfway through. For better texture, reheat in a skillet over medium-high heat for 3-4 minutes, stirring frequently. The skillet method brings back some of that crispy texture that you lose in the microwave. Add a splash of water or soy sauce if it seems dry.

Meal Prep Strategy: This is perfect for meal prep. I usually make a double batch on Sunday and portion it into individual containers for weekday lunches. It holds up beautifully and doesn’t get weird or watery like some meal prep food does. You can prep all your ingredients separately the night before (rice the cauliflower, chop vegetables, devein shrimp) and then do a quick stir fry when you’re ready to eat.

Freezing Considerations: Cauliflower rice freezes better than regular cooked rice, surprisingly. The texture changes slightly—it gets a bit softer—but it’s still perfectly edible. Freeze in individual portions for up to 3 months. Thaw in the fridge overnight and reheat in a skillet for best results. I will say though, this tastes best fresh or refrigerated rather than frozen. The shrimp texture can get a bit rubbery after freezing.