Cauliflower Fried Rice Egg Cups

Cauliflower Fried Rice Egg Cups

Fresh: This is really good cauliflower fried rice.
Out: I bet cauliflower fried rice egg cups would be huge.
Fresh. Out.: Yeah, they would… (much experimentation, R&D, failure, analysis, expletives, and finally, victory).

Through extensive qualitative analysis, we have concluded that Cauliflower Fried Rice Egg Cups are, in fact, delicious. Enjoy.

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Cauliflower Fried Rice Egg Cups

Cauliflower Fried Rice Egg Cups

  • Author: Fresh. Out.
  • Prep Time: 15
  • Cook Time: 45
  • Total Time: 1 hour
  • Yield: 12 Egg Cups 1x
  • Category: Breakfast, Snacks, Lunch
  • Method: Stove Top & Baking
  • Cuisine: Chinese


Everything you love about cauliflower fried rice in a convenient to-go package. 


  • 1 16-oz carton egg whites
  • 1 12-oz bag frozen riced cauliflower
  • 3 cloves garlic, minced
  • 1 large yellow onion, diced
  • 1 thinly sliced green onion
  • 1/2 cup low-sodium or unsalted chicken broth
  • 1/4 cup frozen green peas
  • 1/3 cup matchstick carrots, loosely packed (cut into 1″ lengths if necessary)
  • 4 tbsp coconut aminos, divided
  • 1 tbsp plus 1/2 tsp sesame oil, divided
  • 1/8 tsp each salt and ground black pepper, plus additional to taste


For the Rice

  1. Heat a medium sauté pan over medium heat and add one tablespoon sesame oil and the diced onion. Cook onion, stirring as needed, until beginning to caramelize. Reduce to low heat and continue cooking until onion begins to dry out. Add garlic and stir, then remove from heat and set aside.  
  2. While the onion is cooking, heat a separate large sauté pan or heavy-bottom pot over medium-high heat. Add coconut aminos, chicken broth, and frozen riced cauliflower, stir, and cover. Cook 5-7 minutes.
  3. Remove cover and reduce heat to medium. Continue cooking until almost all remaining liquid is gone, then add onion mixture and carrots. Reduce heat to medium-low and cook off any remaining liquid. Continue cooking until rice mixture begins drying out. The trick is to cook off as much liquid as possible because the cauliflower is still full of moisture. 
  4. When cauliflower mixture is very dry, add frozen peas and green onion, toss to combine, and remove from heat. The peas will finish cooking in the oven and won’t be a mushy mess. 

Putting it Together

  1. Preheat oven to 350 degrees F with rack in center position. Place a 12-cup silicone muffin pan on a baking sheet and fill each cup half way with the fried rice mixture. Allow to cool.
  2. While rice is cooling, open the egg whites container and add 1/8 teaspoon each salt and ground black pepper, the reserved tablespoon of coconut aminos, and the reserved 1/2 teaspoon of sesame oil. Replace cap/close container and shake well to combine. 
  3. Once the cauliflower mixture has cooled enough, shake the eggs again and distribute egg whites evenly between the cups. If there is any room left in the cups, add more cauliflower mixture to fill almost to the top. These will puff up a bit while baking, but then flatten back down when cool. You will have extra rice mixture, which you can put directly into your face (we did) or refrigerate for later (but why?).
  4. Bake for 25-30 minutes. They will be fully cooked at 25 but can go to 30 without drying because of the high moisture content. If the eggs are still really soft at 25, go to 30 minutes. Remove from oven and allow to cool at least 10 minutes before transferring. Use a butter knife to go around the edges. Please note, we have not tried this in a metal muffin tin. 


Your cauliflower rice may look unappetizingly dry, but we assure you, it’s still full of moisture, which will continue to release when baked. Get it as dry as possible so you’re not left with too much moisture in the egg cups. 

Refrigerate in airtight container up 4 days. Freeze up to a month. use parchment between layers, if stacking. 


  • Serving Size: 1 Egg Cup

Keywords: cauliflower rice, fried rice, cauliflower fried rice, egg cups, egg whites, meals to go, fried rice egg cups, cauliflower fried rice egg cups, paleo, keto, low-carb, low-fat, quick meals, frozen vegetables, soy-free, grain-free, gluten-free, breakfast, lunch


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