Riced cauliflower: This is the star of our low-carb fried rice. Finely chopped or grated cauliflower ingeniously mimics the texture of traditional rice, providing a light yet satisfying base for the dish. It’s packed with nutrients and fiber, making it a fantastic healthy foundation.

Olive oil: A small amount of olive oil is used to coat the riced cauliflower and vegetables. This not only aids in achieving that desirable crispy texture in the air fryer but also contributes healthy monounsaturated fats and a subtle, rich flavor to the overall dish.

Peas and carrots: This classic combination is more than just filler; it adds essential color, a pleasant tender-crisp texture, and a touch of natural sweetness that balances the savory notes of the fried rice. Using thawed frozen peas and carrots makes preparation a breeze.

Garlic: Minced garlic is a powerhouse of flavor. It infuses the fried rice with a robust, aromatic, and slightly pungent kick that is characteristic of authentic Asian-inspired dishes. Freshly minced garlic yields the best results, but pre-minced works in a pinch.

Low sodium soy sauce: Crucial for that quintessential savory, umami flavor, low sodium soy sauce allows you to control the saltiness of your dish while still delivering depth. It’s the primary seasoning that brings all the components together, creating a harmonious taste profile.

Eggs: Beaten and scrambled directly in the air fryer, eggs add a wonderful source of lean protein, making the fried rice more substantial and satisfying. Their fluffy texture also contributes to the overall mouthfeel, binding the ingredients beautifully.

Green onions: Chopped green onions serve a dual purpose. They act as a fresh, vibrant garnish, adding a pop of color and a mild, peppery onion flavor that brightens the entire dish and provides a refreshing finish.

Achieving the ideal texture for your riced cauliflower is paramount for this recipe. When preparing riced cauliflower, whether from a fresh head or using pre-riced, ensure that the pieces are as uniform in size as possible. This consistency is key to promoting even cooking in the air fryer, preventing some parts from being mushy while others remain undercooked. If you’re ricing the cauliflower yourself with a food processor, use the pulse function in short bursts. Your goal is a rice-like grain, not a paste or finely chopped mush. Over-processing can lead to excess moisture and a soggy final product, which is precisely what we want to avoid for that crispy fried rice feel.

Furthermore, when it comes to scrambling the eggs in the air fryer basket, timing and technique are essential. Once you’ve made space in the basket, pour in your beaten eggs and immediately begin stirring them frequently with a spatula. This active scrambling ensures they cook into light, fluffy curds that integrate seamlessly with the cauliflower mixture. Avoid letting them sit untouched for too long, as they might form a solid, rubbery layer. The rapid air circulation in the air fryer cooks eggs quickly, so constant attention will result in perfectly cooked, tender eggs that enhance the overall texture and protein content of your delicious cauliflower fried rice.

Another crucial tip for air frying is to avoid overcrowding the basket. While it might be tempting to load up the air fryer for a larger batch, doing so will steam the ingredients rather than crisp them. Cook in batches if necessary, allowing enough space for the hot air to circulate freely around the cauliflower. This ensures each grain of cauliflower has the opportunity to achieve that desirable slightly browned and crispy texture that mimics traditional fried rice, truly elevating this healthy alternative.

• Riced cauliflower – Substitute with riced broccoli: If cauliflower isn’t your preference or readily available, riced broccoli makes an excellent alternative. It offers a similar granular texture and a slightly bolder, earthy flavor profile, while maintaining the low-carb and nutrient-rich benefits. Ensure it’s finely riced for optimal cooking in the air fryer.

• Olive oil – Substitute with avocado oil: For a neutral-tasting oil with an even higher smoke point, avocado oil is a fantastic choice. This makes it particularly well-suited for air frying, where high temperatures are used, ensuring your oil doesn’t burn and impart any off-flavors. It also offers similar healthy fat benefits.

• Thawed frozen peas and carrots – Substitute with fresh diced bell peppers and corn: To introduce a different set of textures and vibrant colors, swap out the classic mix for freshly diced bell peppers (any color works!) and sweet corn. These additions will lend a lovely crunch and a burst of natural sweetness, enhancing the overall flavor complexity and visual appeal of your fried rice.

• Minced garlic – Substitute with garlic powder: In moments when fresh garlic is unavailable or you need a quicker solution, garlic powder can be used. Approximately 1/2 teaspoon of garlic powder can replace one clove of fresh minced garlic. While it offers a slightly less pungent flavor, it still provides the essential aromatic base for the dish.

• Low sodium soy sauce – Substitute with tamari: For those with gluten sensitivities or celiac disease, tamari is an ideal gluten-free alternative to soy sauce. It delivers a very similar rich, umami flavor profile and can be used in equal measure, ensuring your fried rice remains delicious and accessible to everyone.

• Beaten eggs – Substitute with scrambled tofu: For a completely vegan version, crumbled and seasoned firm tofu can mimic the texture of scrambled eggs beautifully. Press the tofu to remove excess water, then crumble and season with a pinch of turmeric for color and black salt (kala namak) for an eggy flavor, cooking it similarly in the air fryer basket.

• Chopped green onions – Substitute with chopped chives: If you’re out of green onions, fresh chives offer a delightful, milder oniony flavor. They can be used as a delicate garnish or mixed into the fried rice for a subtle aromatic lift, providing a similar fresh finish to the dish.

• Allow the cauliflower fried rice to cool completely to room temperature before attempting to store it. This critical step prevents condensation from forming inside the container, which can lead to a soggy texture and compromise the crispiness you worked so hard to achieve in the air fryer.
• Once thoroughly cooled, transfer the cauliflower fried rice into an airtight container. For optimal freshness and to minimize air exposure, choose a container that closely matches the volume of the food. This helps to prevent oxidation and keeps your fried rice tasting its best.
• Store the sealed container in the refrigerator. Properly stored, the cauliflower fried rice will maintain its quality and freshness for up to 3-4 days, making it an excellent option for healthy meal prep throughout the week.
• For longer-term storage, the cauliflower fried rice freezes beautifully. To make reheating more convenient, portion the fried rice into individual servings before freezing. This allows you to thaw and reheat only the amount you need, reducing waste.
• Place each portion into a freezer-safe bag or container. If using bags, gently press out as much air as possible before sealing to prevent freezer burn, which can affect both flavor and texture. Ensure containers are specifically designed for freezer use.
• Always label each bag or container with the date of freezing. The cauliflower fried rice can be safely frozen for up to 3 months without significant loss of quality. Beyond this, while still safe to eat, the texture might start to degrade slightly.
• To reheat from frozen, it’s best to thaw the cauliflower fried rice in the refrigerator overnight. This gentle thawing process helps retain moisture. If time is short, you can use the defrost setting on your microwave, stirring occasionally.
• Once thawed, reheat the cauliflower fried rice in a skillet over medium heat, stirring frequently until it’s heated through and any excess moisture has evaporated. Alternatively, you can reheat it in the air fryer at 350°F (175°C) for 5-7 minutes, shaking the basket halfway through for even crisping.
• If your cauliflower fried rice seems a little dry after reheating, don’t hesitate to add a small splash of soy sauce (or tamari) or a light drizzle of olive oil. This can help rehydrate and refresh the flavors, bringing it back to its delicious original state.

• Stovetop Method (Best for crispiness):

  1. Heat a non-stick skillet or wok over medium-high heat. A little higher heat helps to re-crisp the cauliflower.
  2. Add a small amount, about 1-2 teaspoons, of olive oil, sesame oil, or butter to the skillet. Allow it to shimmer.
  3. Add the leftover cauliflower fried rice to the hot skillet, spreading it out evenly.
  4. Stir occasionally, breaking up any clumps, to ensure uniform heating and re-crisping. Cook for approximately 5-8 minutes, or until the rice is heated through and has regained some of its desired crispy texture.
  5. Optionally, add a fresh splash of soy sauce or a sprinkle of freshly chopped green onions just before serving for an extra boost of flavor and freshness.

• Microwave Method (Quickest, but may lose some crispiness):

  1. Place the leftover cauliflower fried rice in a microwave-safe dish. Spread it out as much as possible for more even heating.
  2. To help retain moisture and prevent drying, cover the dish with a microwave-safe lid, a damp paper towel, or a microwave-safe plate.
  3. Microwave on high for an initial 1-2 minutes. Stop halfway through to give it a good stir, ensuring that the heat is distributed evenly throughout.
  4. Check the temperature. If it’s not hot enough, continue heating in additional 30-second intervals, stirring after each, until it reaches your desired warmth.
  5. For a fresh touch, garnish with fresh green onions before serving. Be aware this method may result in a softer texture.

• Oven Method (Good for larger batches, helps re-crisp):

  1. Preheat your oven to 350°F (175°C). This moderate temperature allows for gentle reheating and some moisture evaporation.
  2. Spread the leftover cauliflower fried rice evenly in a single layer on a baking sheet. Using parchment paper can help prevent sticking and make cleanup easier.
  3. Loosely cover the baking sheet with aluminum foil. This helps to prevent the fried rice from drying out while reheating.
  4. Bake for 10-15 minutes. Halfway through the cooking time, remove the foil and stir the rice thoroughly to promote even heating and re-crisping.
  5. Once removed from the oven and piping hot, garnish with fresh green onions before serving for added flavor and visual appeal.

• Air Fryer Method (Best for restoring crispiness):

  1. Preheat your air fryer to 350°F (175°C). This ensures that the air fryer is at the optimal temperature for reheating quickly and effectively.
  2. Place the leftover cauliflower fried rice in the air fryer basket, ensuring it’s not overcrowded. If you have a large amount, reheat in batches.
  3. Cook for an initial 3-5 minutes. Make sure to shake the basket vigorously halfway through the cooking process. This is crucial for even heating and to achieve that desirable crispy texture all around.
  4. Check the temperature of the fried rice. If it requires more heating, continue cooking for an additional 1-2 minutes, shaking again if needed.
  5. Serve immediately after heating, ideally garnished with fresh green onions for a final touch of freshness and flavor. This method is superb for reviving the original crispiness.

• Air fryer: This is undoubtedly the star appliance of this recipe, providing the innovative cooking method that makes this dish so unique. An air fryer works by circulating superheated air, mimicking the results of deep frying with significantly less oil, resulting in a crispy, evenly cooked fried rice texture that’s healthier and less messy.

• Mixing bowl: A spacious mixing bowl is essential for combining your ingredients. It’s used to gently toss the riced cauliflower, olive oil, peas and carrots, and minced garlic together, ensuring every grain of cauliflower is coated and seasoned before it goes into the air fryer.

• Spatula: A sturdy, heat-resistant spatula is incredibly versatile here. It’s perfect for mixing the ingredients in the bowl and, more importantly, for gently stirring and scrambling the eggs directly in the hot air fryer basket without scratching its non-stick surface.

• Knife: A sharp chef’s knife or a smaller paring knife is indispensable for preparing your fresh ingredients. It’s crucial for precisely chopping the green onions into uniform pieces and for mincing the garlic finely to distribute its aromatic flavor evenly throughout the dish.

• Cutting board: A stable and clean cutting board provides a safe and sanitary surface for all your chopping tasks. It protects your countertops and allows you to prepare ingredients like green onions and garlic efficiently and safely.

• Measuring spoons: Accuracy in measurement is key for balanced flavors. Measuring spoons are used to precisely portion out liquids like olive oil and soy sauce, ensuring the dish is perfectly seasoned without being overly oily or salty.

• Whisk: Before they hit the air fryer, the eggs need to be thoroughly beaten. A whisk achieves this quickly, incorporating air for a fluffier texture and ensuring the yolks and whites are fully combined for consistent scrambling.

• Tongs: Heat-resistant tongs are an excellent tool for handling hot ingredients and the air fryer basket itself. They can be used to easily shake the air fryer basket halfway through cooking to ensure even browning and to carefully mix the scrambled eggs with the cauliflower mixture, integrating all the flavors.

Use pre-riced cauliflower: This is perhaps the biggest time-saver! Skip the entire process of cleaning, chopping, and pulsing a whole head of cauliflower by simply purchasing pre-riced cauliflower from your grocery store. It’s ready to use straight from the bag, cutting down prep time significantly.

Frozen veggies: Embrace the convenience of frozen peas and carrots. They come pre-chopped and ready to go, eliminating any need for washing, peeling, or dicing. Just ensure they are thawed slightly before adding them to the mixture for optimal cooking.

Pre-minced garlic: While fresh garlic offers the strongest flavor, pre-minced garlic from a jar is a fantastic shortcut. It saves you the hassle of peeling and mincing fresh cloves, allowing you to add that essential aromatic flavor almost instantly.

Batch cooking: Maximize your cooking efforts by doubling or even tripling the recipe. Batch cooking allows you to prepare a larger quantity of Air Fryer Cauliflower Fried Rice in one go, providing delicious leftovers for quick and healthy meals throughout the week. This is perfect for meal prepping your lunches or easy dinners.

Preheat the air fryer: Always make it a habit to preheat your air fryer as instructed. This ensures that the cooking environment is at the optimal temperature from the moment your ingredients enter the basket, leading to more even cooking and faster results. Skipping this step can lead to longer cooking times and less consistent texture.

Mise en place: Before you start cooking, gather and prepare all your ingredients. This “everything in its place” approach, known as mise en place, ensures a smooth and efficient cooking process, preventing last-minute rushes and reducing overall cooking time.