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.
Healthy and Amazing Cauliflower Fried Rice
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.
Here’s our Favorite ways to make Cauliflower Rice:
Good tools make time in the kitchen all the more enjoyable. Here’s some of the favorites:
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.
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. 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.
Before and After! Here’s the link to the food processor.
More Fried Rice Recipes, Asian Recipes and Healthy Recipes.
Here’s more Healthy Recipes from our collection:
Zucchini Noodles with Garlic and Parmesan! Recipe Here.
Low Carb Cheesy Saucy Spaghetti Squash that’s super quick and easy. Recipe Here.
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.
Ingredients:
- 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
Directions:
- 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 olive 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 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.
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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!
This was yummy I added some broccoli and another half tsp of sesame oil. Will make again for sure
LIKE YOUR SITE VERY MUCH !!!
THANK YOU FOR SHARING !!!
I can’t find the Nutritional breakdown of this recipe
I know i was looking for it also
So good! Definitely gonna make this often. My kids loved it and both went back for seconds.
Hi Paige, if your kids loved this recipe then it makes our day! So glad that kids can enjoy this vegetable recipe as much as we do.
Been looking for a simple fried cauliflower “rice” recipe, so happy to hv found it! Thanks!
Outstanding recipe, tastes good and good for ya….even with some crumbled bacon !
Thanks Drew! And LOVE your addition of crumbled bacon. YUM!
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
Hi Tina, yeah it’s hard to go back to regular rice when we can make this recipe with less carbs. Thanks for making our recipe!
This looks amazing! Can’t wait to try it! Need a nutrition info breakdown, though.
This is delish! Dio you have the nutritional value of this recipe?
Hi Cari! Glad you enjoyed the recipe and yes, we’re working on getting nutritional value for all our recipes. Stay tuned!
I made this for dinner tonight with some ground beef. It was delicious! Thanks for the recipe! =)
Oh love that you added ground beef! That sounds fantastic. Thanks Marianna!
Just tried this. Absolutely delicious. It has joined the regular rotation on my menu. Highly recommend.
Fantastic, thank you so much Monica!
This recipe was awesome!
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.
Hi Janine! Thank you so much for letting us know and we’re happy that you AND your husband enjoyed this recipe. It’s definitely one of our most popular healthy recipes!
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.
Has anyone made this recipe with a bage of frozen cauliflower rice? If so, what size of bag or how many cups of cauliflower rice? i would so love to get my kid to eat more veggies.
Melissa, I have used it…delicious (I used Green Giant and the medley cauli rice even has a recipe on the back.)
Thanks Ruthi!
This is delicious! Will make it again and I followed the recipe to a tee and tasted great!!
That’s great news! Thanks for putting this on your maki-it-again list.
I made this with leftover cauliflower. I had boiled it the other day. Other times I roast it which would give a nice flavor to the recipe. Used one fresh carrot diced. and frozen peas. I lightly chopped the cauliflower i also had leftover pork and chopped a couple of slices of that to make a complete meal. It was delicious. Thanks.
Love the idea of roasting the cauliflower rice. All your variations sound fantastic!
I am honestly surprised with the outcome. The only thing I did different was added an extra egg to make it more nutritious but otherwise, what a simple, delicious and healthy dish. I have got thumbs up from all my family members and we’ll be eating this often from now on. Thank you!
Yay! Yeah, folks always are cautious about this recipe, but it’s always a pleasant surprise to everyone that it’s not all that bad. In fact, it’s quite delicious. Thanks for letting us know!
Frist time I have been able to get my husband to eat cauliflower and really enjoy it – (he will eat cauliflower soup) – Thanks for all the help in creating a low carb replacement for regular fried rice.
Wow that’s a huge moment to get him to eat a veggie and still enjoy it. Thanks for letting us know the great news!
I added 1 can of water chestnuts, chopped, 1/2 tsp of five spice, and just under a 1/2 tsp of red pepper flakes…like a lot!
love the extra flavor and texture you added to the recipe. Sounds fabulous!