Ground Beef Cauliflower Fried Rice – A Fast, Flavor-Packed Weeknight Dinner

If you love fried rice but want something lighter, this ground beef cauliflower fried rice hits the spot. It’s savory, comforting, and quick enough for busy weeknights. You still get that classic stir-fry flavor, but with more veggies and protein in the mix.

The best part: it comes together in one pan and doesn’t require any fancy skills. It’s simple, satisfying, and easy to tweak based on what you have in the fridge.

What Makes This Recipe So Good

• Big flavor with minimal effort: Ground beef adds richness, while garlic, ginger, and soy sauce bring that familiar fried rice taste.
• Lighter than takeout: Cauliflower rice keeps things lower in carbs but still filling, thanks to protein and fiber.
• One-pan convenience: Less mess, less cleanup, more time to relax after dinner.
• Flexible and forgiving: Swap the veggies, use different sauces, or change the protein—this base recipe welcomes it all.
• Kid- and meal-prep friendly: It reheats well and tastes great the next day, so it’s perfect for lunch boxes or quick leftovers.

Shopping List

• Ground beef (1 pound; 85–90% lean works best)
• Cauliflower rice (about 4 cups; fresh or frozen)
• Eggs (2 large)
• Carrots (1 cup, diced small)
• Frozen peas (1 cup)
• Onion (1 small, diced)
• Garlic (3 cloves, minced)
• Fresh ginger (1 tablespoon, minced; or 1 teaspoon ground ginger)
• Green onions (2–3, sliced)
• Soy sauce or tamari (3–4 tablespoons)
• Sesame oil (1–2 teaspoons)
• Neutral cooking oil (avocado, canola, or vegetable oil)
• Rice vinegar (1 teaspoon; optional for brightness)
• Red pepper flakes or sriracha (optional, for heat)
• Salt and black pepper (to taste)

Instructions

1. Prep your ingredients: Dice the onion and carrots, mince the garlic and ginger, and slice the green onions. If using fresh cauliflower, pulse florets in a food processor until rice-like.

   If using frozen, break up any clumps.

2. Brown the beef: Heat a large skillet or wok over medium-high heat. Add a drizzle of oil, then the ground beef. Season lightly with salt and pepper.

   Cook, breaking it up, until browned and no longer pink, about 5–7 minutes.

3. Drain if needed: If the pan looks greasy, spoon off excess fat. You want a little left for flavor, but not so much that the rice turns soggy.
4. Add aromatics: Push the beef to one side. Add a touch more oil if the pan is dry.

   Stir in the onion, garlic, and ginger. Cook 1–2 minutes until fragrant and slightly softened, then mix with the beef.

5. Cook the veggies: Add the carrots and peas. Stir-fry 2–3 minutes until the carrots start to soften.

   Keep the heat fairly high so moisture cooks off quickly.

6. Stir-fry the cauliflower rice: Add the cauliflower rice and a pinch of salt. Cook, stirring often, for 4–6 minutes until tender with a little bite. Avoid overcooking—it should not be mushy.
7. Create a center well and scramble eggs: Push everything to the edges of the pan.

   Add a small drizzle of oil, then crack in the eggs. Scramble until just set, then fold into the mixture.

8. Season it right: Pour in soy sauce (start with 3 tablespoons), a teaspoon of sesame oil, and rice vinegar if using. Toss to coat and taste.

   Add more soy sauce for salt, sesame oil for nuttiness, or red pepper flakes/sriracha for heat.

9. Finish with freshness: Stir in green onions. Grind over a little black pepper. Remove from heat.
10. Serve hot: Add extra green onions or a drizzle of sriracha if you like.

    Enjoy as-is or with a simple cucumber salad on the side.

Storage Instructions

• Refrigerator: Store in an airtight container for 3–4 days. Let it cool slightly before sealing to prevent condensation.
• Freezer: Freeze in portions for up to 2 months. For best texture, use within 4–6 weeks.
• Reheating: Reheat in a skillet over medium heat with a splash of water to steam it back to life.

  Microwave in 60–90 second bursts, stirring between intervals.

• Avoid sogginess: If reheating from frozen, thaw in the fridge overnight so excess moisture can release before warming.

Health Benefits

• Lower carb load: Swapping rice for cauliflower reduces carbs while still providing a satisfying base.
• Protein-rich: Ground beef and eggs help keep you full and support muscle repair.
• Micronutrient boost: Cauliflower, carrots, peas, and green onions bring vitamins C, K, A, folate, and fiber to support digestion and immune health.
• Better portion control: The volume of cauliflower rice makes a hearty serving with fewer calories than traditional fried rice.
• Customizable fats: Choose lean beef and control oils and sauces to fit your nutrition goals.

What Not to Do

• Don’t overcrowd the pan: Too much steam makes the cauliflower soggy. Use a large skillet or cook in batches.
• Don’t overcook the cauliflower rice: It should be tender-crisp. Overcooking leads to a mushy texture.
• Don’t skip draining excess fat: Grease can overpower the dish and weigh it down.
• Don’t add soy sauce too early: Season near the end so the cauliflower doesn’t get waterlogged.
• Don’t forget acid and aromatics: A splash of vinegar and fresh ginger/garlic keep the flavors bright and balanced.

Alternatives

• Protein swaps: Try ground turkey, chicken, pork, or crumbled firm tofu.

  Shrimp also works—cook it first, set aside, then add back at the end.

• Veggie variations: Use bell peppers, mushrooms, broccoli rice, or shredded cabbage. Corn or edamame are great additions, too.
• Sauce ideas: Swap soy sauce for tamari or coconut aminos. Add oyster sauce for depth or a spoon of chili crisp for heat and texture.
• Flavor twists: Stir in a teaspoon of fish sauce, a squeeze of lime, or a sprinkle of five-spice for a different profile.
• Egg-free option: Skip the eggs and add extra peas or edamame for protein.
• Low-sodium: Use low-sodium soy sauce and season with a bit of citrus and pepper to compensate.

FAQ

Can I use frozen cauliflower rice?

Yes.

Use it straight from the freezer, breaking up clumps in the pan. Cook over medium-high heat to evaporate moisture quickly, and don’t add sauces until the rice is tender.

What fat percentage is best for ground beef?

Eighty-five to ninety percent lean is a sweet spot. It has enough fat for flavor but not so much that the dish turns greasy.

If you use 80% or lower, be sure to drain.

How do I keep the fried rice from getting soggy?

Use a large pan, high heat, and avoid crowding. Add sauces at the end and cook off any visible moisture. If using frozen veggies, don’t thaw before adding—just cook them hot and fast.

Can I make it spicy?

Absolutely.

Add red pepper flakes with the aromatics, and finish with sriracha or chili oil. Chili crisp adds great texture and heat.

Is this meal good for meal prep?

Yes. It keeps well for 3–4 days, reheats quickly, and doesn’t lose much texture.

Pack it with a lime wedge or extra green onions for freshness.

Do I need a wok?

No. A large nonstick or stainless steel skillet works fine. The key is enough surface area and steady medium-high heat.

Can I use pre-minced garlic and ginger?

You can, but fresh tastes brighter.

If using jarred, add a little extra to make up for the milder flavor.

Wrapping Up

Ground beef cauliflower fried rice is the kind of weeknight dinner that feels both smart and satisfying. It’s flexible, fast, and full of flavor, with a short ingredient list and minimal cleanup. Keep these basics in your pantry and freezer, and you can whip it up anytime.

Once you make it your own—with a favorite hot sauce, extra veggies, or a squeeze of lime—it’ll be a regular in your rotation.