Cauliflower Fried Rice

Cauliflower Fried Rice is something I was always a bit skeptical about, so I’m a bit late to the game with a recipe for this trend, as I tend to be with most trends.


Cauliflower fried rice in a cast iron wok with wooden spoon

What is Cauliflower Fried Rice?

I’m happy to say that I’m skeptical no longer. I only wish I had tried it sooner. This “rice” is simply cauliflower that gets grated into rice-like kernels, then fried in the same way that you fry actual rice. The taste and texture are surprisingly close to the real thing.

When Should You Use Cauliflower Instead of Regular Rice

Although I love regular fried rice, too. (check out Vegetable Fried Rice), using Cauliflower is a great way to get more veggies in. It’s also perfect for those who are avoiding grains for Paleo or Keto diets, neither of which anyone in my house is. However, we have family and friends who are, and it’s great to be able to accommodate everyone in this delicious way.

Cauliflower rice in a blue and white bowl with black chopsticks


Is Cauliflower Rice Healthy?

Cauliflower is, of course, very healthy. It’s not only low in calories and high in fiber, it’s also high in Vitamin C, Vitamin K, and B vitamins. Additionally, cauliflower is a good source of minerals, such as calcium, magnesium, phosphorus, potassium, folate, and antioxidants.

Find out more about the health benefits of eating cauliflower here: Cauliflower Nutrition



What Does Cauliflower Fried Rice Taste Like?

Similar to white rice, cauliflower has a mild flavour, so in a dish like this, it takes on and compliments the other ingredients in the recipe. There is definitely a cauliflower taste, but it isn’t overly noticeable.

Yes! You Can Freeze This Fried “Rice”.

You can freeze it, but the freezing process will change the texture. Instead of being tender-crisp, the cauliflower will have more moisture. It won’t resemble rice as much as just cauliflower. If you don’t mind that, you certainly can freeze it.

Alternately, you can “rice” the cauliflower in the food processor, then freeze it raw until you are ready to use it.

Do you Love Cauliflower?

Then you might also like:

Turkey Cauliflower Meatloaf

Cheesy Cauliflower Soup

Cauliflower Casserole

General Tso Cauliflower & Mushrooms

Roasted Cauliflower Lentil Curry

two blue & white bowls of cauliflower rice with black chopsticks

How to Make It

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5 from 5 votes
Cauliflower Fried Rice
Prep Time
15 mins
Cook Time
10 mins
Total Time
25 mins

Cauliflower "rice" instead of regular rice, makes this delicious dish low carb and it's a great way to get more veggies in.

Course: Side Dish
Cuisine: Asian, Chinese, Japanese
Keyword: gluten free, healthy, low carb
Servings: 4
Calories: 133 kcal
Author: Colleen
  • 1 cauliflower medium, about 2 lb
  • 1 tbsp sesame oil
  • 1 garlic clove minced
  • 1 tbsp fresh ginger minced
  • 6 scallions, chopped white and green parts
  • 2 eggs large, beaten
  • 3 tbsp soy sauce
  • 1 cup frozen peas & carrots
  1. In a food processor fitting with a grating attachment, pulse cauliflower until it resembles rice

  2. core and coarsly chop cauliflower

  3. spray a wok or large pan with cooking spray.

  4. add sesame oil and heat over medium

  5. Add garlic, ginger, and the white part of scallions, and cook, stirring, about 3 minutes

  6. Add cauliflower "rice", peas and carrots, and soy sauce. Turn heat to medium high, and cook, stirring, about 3 minutes.

  7. Make a well in center and add the eggs, scrambling until cooked and stirring into the cauliflower.

  8. Remove from heat, and stir in green scallion pieces.

  9. Serve hot

Recipe Notes

A food processor makes this recipe, and so many others, a breeze. I use this one, and I love it. 

If you don't have a food processor, you can grate the cauliflower with a box grater

I used gluten-free soy sauce to make this recipe gluten free.

To make thiis recipe vegan, substitute scrambled tofu for the eggs.

Nutrition Facts
Cauliflower Fried Rice
Amount Per Serving
Calories 133 Calories from Fat 54
% Daily Value*
Fat 6g9%
Saturated Fat 1g5%
Cholesterol 82mg27%
Sodium 859mg36%
Potassium 606mg17%
Carbohydrates 14g5%
Fiber 5g20%
Sugar 4g4%
Protein 9g18%
Vitamin A 3622IU72%
Vitamin C 77mg93%
Calcium 69mg7%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.

Please Share!
  • 41

10 thoughts on “Cauliflower Fried Rice

  1. I always love fried rice! It’s a great way to use up leftovers. Now with cauliflower… it’s low-carb and grain free too!

  2. I love the replacement of the rice with a veggie and cauliflower us perfect for this. Saving the recipe for later as this is a good weekly menu option.

  3. I am a new convert to cauliflower rice, so I never know what to do to make it really flavorsome. This fits the bill, thank you for sharing!

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