This easy and healthy cauliflower fried rice is a reader favorite because it’s low carb and super flavorful. It’s a fantastic keto cauliflower rice recipe too! 

Cauliflower Fried Rice Recipe in bowl with chopsticks

Have you ever wondered how to make cauliflower fried rice?

First of all, 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.

Cauliflower Fried Rice Recipe in bowl with wooden spoon

Watch the Video Making the Recipe:

How to Make Cauliflower Rice

You can cut a whole head of cauliflower into small bite sized pieces. That’s how we make it and love it because you can have nice bite and texture when you had-cut them into “rice”. 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. It’s because of all these awesome factors, you can eat more and not feel as guilty!

You can also buy frozen Cauliflower rice or “riced cauliflower” in the frozen section of most grocery markets. They’re readily available in most super markets and Trader Joes cauliflower rice seems to be the most popular.

Cauliflower Fried Rice Recipe in bowl with chopsticks

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. Overall, it’ll be delicious so long as you don’t overcook the cauliflower.

Here’s our Favorite Tools for Ricing Cauliflower:

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

Hand Cut– The secret is to great riced cauliflower is to keep the cauliflower with a good bite and not cook it to be mushy. Hand-mincing it helps 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. And every kitchen should have a good knife.

Grate the cauliflower- You can also grate the cauliflower to get the rice texture! Whip out the box grater and go to town!

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

Riced cauliflower in food processor
Cauliflower Fried Rice Recipe is Healthy and Amazing! | @bestrecipebox

Cauliflower “Fried Rice”

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.
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  • 1 medium head cauliflower
  • 1 large egg
  • 2 Tablespoons (30 ml) cooking oil (olive oil, grape seed oil, canola oil – whatever your preference)
  • 1/2 medium onion , chopped
  • 2 cloves garlic , minced
  • 1/2 cup (65 g) diced frozen carrots
  • 1/2 cup (75 g) frozen peas
  • 2 Tablespoons (30 ml) soy sauce *for gluten-free use tamari
  • 1/2 teaspoon (2.5 ml) sesame oil
  • 1/2 teaspoon salt , or to taste
  • fresh cracked black pepper to taste
  • 2 green onions , diced
  • more optional vegetables: celery , broccoli, corn, spinach


  • 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.
  • Heat large skillet on medium high heat. Add cooking oil, then add onion and garlic. Cook until soft and translucent.
    Add cauliflower and sauté until tender, but not mushy soft. Add the peas and carrots and stir until combined.
  • Add the beaten egg, soy sauce, sesame oil, salt and black pepper. Stir until the egg coats all of the cauliflower and becomes cooked.
    If needed, add additional kosher salt to taste. Add green onions and stir until everything is combined. Serve warm.

Nutrition Information per Serving

Calories: 154kcal, Carbohydrates: 14g, Protein: 6g, Fat: 9g, Saturated Fat: 1g, Cholesterol: 46mg, Sodium: 594mg, Potassium: 580mg, Fiber: 4g, Sugar: 3g, Vitamin A: 3450IU, Vitamin C: 77.4mg, Calcium: 59mg, Iron: 1.5mg

This recipe was originally published in 2016 and re-published in 2021 with updated photos.