Cauliflower Fried Rice – Healthy and Amazing!

Cauliflower Fried Rice Recipe is Healthy and Amazing! | @bestrecipebox

Cauliflower Fried Rice Recipe is Healthy and Amazing! | @bestrecipebox

Have you ever wondered how to make cauliflower fried rice? Well here it is and it’s super easy. You’ll wonder why you’ve never made cauliflower fried rice before because it really is one of those easy 30 minute recipes. If you love asian fried rice but don’t want all the calories, then try substituting the rice with cauliflower! No joke friends, this truly is a game changer in satisfying your fried rice cravings and keeping it low fat and healthier.

When cut into small pieces, cauliflower truly resembles the same bite and texture as rice.  This easy cauliflower recipe has minced cauliflower that soaks up all the flavors just like rice, but you doesn’t have all the carbs and calories that rice has.

Cauliflower Fried Rice Recipe is Healthy and Amazing! | @bestrecipebox

Healthy and Amazing Cauliflower Fried Rice 

Cauliflower Fried Rice Recipe is Healthy and Amazing! | @bestrecipebox

This recipe for cauliflower fried rice is super flexible too because you can add what ever you like. Just like any fried rice recipe, this cauliflower version has endless possibilities. Add ground shrimp, chicken, pork, beef or tofu. Add more vegetables if you like. What ever you add, it’ll be delicious so long as you don’t overcook the cauliflower.

Hand Cut- The secret is to make sure to keep the cauliflower with a good bite and not cook it to be mushy. Another key factor is to hand-mince it to get the perfect texture. You can use a food processor too, but make sure to not overprocess the cauliflower or else it will be mushy.

Food Processor: This is our favorite food processor for home; linked here. It is a great balance between useable size for the average recipe and how much space is needed to store it.

Grate the cauliflower: You can also grate the cauliflower to get the rice texture! Here’s a cauliflower grater package with sauces for fried rice.

Pre-cut & bagged: You can buy pre-cut cauliflower in bags in your frozen food section.

How To Make Cauliflower Fried Rice | @bestrecipebox

Before and After! Here’s the link to the food processor.

How To Make Cauliflower Fried Rice | @bestrecipebox

More Fried Rice Recipes, Asian Recipes and Healthy Recipes.

Cauliflower Fried Rice Recipe is Healthy and Amazing! | @bestrecipebox

Cauliflower Fried Rice Recipe is Healthy and Amazing! | @bestrecipebox

Here’s more Healthy Recipes from our collection: 

Zucchini Noodles with Garlic and Parmesan! Recipe Here.

Zucchini Noodles with Parmesan, Garlic HEALTHY and delicious! | @bestrecipebox

Low Carb Cheesy Saucy Spaghetti Squash that’s super quick and easy. Recipe Here.

Low Carb Cheesy Saucy Spaghetti Squash! | @bestrecipebox

Cauliflower Fried Rice Recipe is Healthy and Amazing! | @bestrecipebox
Cauliflower Fried Rice Recipe is Healthy and Amazing! | @bestrecipebox

Cauliflower "Fried Rice"

Yield: Serves 3-4

Total Time: 30 minutes

Using minced cauliflower instead of rice, this "fried rice" is a great way to get your veggies. We prefer the texture of hand minced cauliflower, but you can always mince it in a food processor or buy it pre-minced. If using a food processor, be careful not to process it too much or else the cauliflower will become mushy once cooked.

This is our favorite food processor for home; linked here. It is a great balance between useable size for the average recipe and how much space is needed to store it.


  • 1 medium head cauliflower
  • 1 large egg
  • 2 Tablespoons (30ml) cooking oil, divided
  • 1/2 medium onion, chopped
  • 2 cloves garlic, minced
  • 1/2 cup (120ml) diced frozen carrots
  • 1/2 cup (120ml) frozen peas
  • 2 Tablespoons (30ml) soy sauce *for gluten-free use tamari
  • 1/2 teaspoon sesame oil
  • fresh cracked black pepper to taste
  • 2 green onions, diced
  • optional: kosher salt
  • more optional vegetables: celery, broccoli, corn, spinach


  1. Mince cauliflower into very small crumbled pieces, resembling the size of rice or larger because the cauliflower will shrink as it cooks. You can use a food processor to get this texture, but be careful to not process the cauliflower too much or it will become mushy. We prefer to hand mince everything to get the small texture, so it still remains firm when cooked. 
  2. Heat large skillet on medium high heat. Add olive oil, then add onion and garlic. Cook until soft and translucent.
  3. Add cauliflower and sauté until tender, but not mushy soft. Add the peas and carrots and stir until combined.
  4. Add the beaten egg, soy sauce, sesame oil and black pepper. Stir until the egg coats all of the cauliflower and becomes cooked.
  5. If needed, add additional kosher salt to taste. Add green onions and stir until everything is combined.
  6. Serve warm.
Recipe Source:

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14 comments… add one

  • C October 17, 2016, 2:39 pm

    Made this tonight! Good for a first go at it! I will probably add another egg, also more soy, a hint more sesame oil. I used frozen riced cauliflower, so I think it may have been a larger amount than a medium head of cauliflower. I’m excited to eat dinner tonight! Thank you!

  • Christina October 20, 2016, 7:01 pm

    This was yummy I added some broccoli and another half tsp of sesame oil. Will make again for sure

  • Bea Cook October 22, 2016, 4:24 pm


  • Jan October 24, 2016, 10:40 am

    I can’t find the Nutritional breakdown of this recipe

  • Paige October 25, 2016, 5:42 pm

    So good! Definitely gonna make this often. My kids loved it and both went back for seconds.

  • Lynn October 26, 2016, 6:40 pm

    Been looking for a simple fried cauliflower “rice” recipe, so happy to hv found it! Thanks!

  • Drew Humphries November 23, 2016, 7:22 am

    Outstanding recipe, tastes good and good for ya….even with some crumbled bacon !

  • Tina December 19, 2016, 6:30 pm

    I made this tonight and it was awesome! Love stir fry! Thank you for this recipe a I don’t eat rice anymore. Great substitute

  • Laura January 6, 2017, 5:55 pm

    This looks amazing! Can’t wait to try it! Need a nutrition info breakdown, though.

  • Marianna January 9, 2017, 7:52 pm

    I made this for dinner tonight with some ground beef. It was delicious! Thanks for the recipe! =)

  • Monica January 10, 2017, 2:38 pm

    Just tried this. Absolutely delicious. It has joined the regular rotation on my menu. Highly recommend.

  • Pam January 11, 2017, 4:04 pm

    This recipe was awesome!

  • Janine aggott January 27, 2017, 1:26 pm

    I don’t cook. I’m serious – I cook nothing, nada, don’t even know how to chop/dice/mince. My husband does all the cooking. Well, I saw this recipe on Facebook and o was intrigued. I MADE IT and it came AWESOME! I read a few comments before I made it and doubled up the egg/tamari/sesame seed oil because my head of cauliflower was a
    little too big. And I added ginger (left over from take-out sushi). I’m so proud of myself. My husband will never believe I did this (he’s traveling). Thank you so much. I’m going to try some more of your recipes.

  • MARY JONES February 14, 2017, 9:28 am

    I saw this and have not tried it yet but it is driving me crazy. I have to try it. Tried some of the other recipes and they are great. Thank you for this page.


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