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! 
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.
Watch the video: Cauliflower Fried Rice:
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.
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. Overall, it’ll be delicious so long as you don’t overcook the cauliflower.
Here’s our Favorite Tools for Cauliflower Rice Recipes:
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 how to make Chicken Cauliflower Fried Rice Recipe
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.
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 cooking oil (olive oil, grape seed oil, canola oil - whatever your preference)
- 1/2 medium onion , chopped
- 2 cloves garlic , minced
- 1/2 cup diced frozen carrots
- 1/2 cup frozen peas
- 2 Tablespoons 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
- 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 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.
C says
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!
Michael says
I did exactly the same and used two medium eggs but instead of just adding the beaten egg I made a nest, ans let it start to fry a bit as I mixed it in. The extra soy sauce and sesame oil were needed. I also grilled some thin cut chicken breasts and tossed them in at the end. It was so good!
Christina says
This was yummy I added some broccoli and another half tsp of sesame oil. Will make again for sure
Bea Cook says
LIKE YOUR SITE VERY MUCH !!!
THANK YOU FOR SHARING !!!
Jan says
I can’t find the Nutritional breakdown of this recipe
jennifer says
I know i was looking for it also
Paige says
So good! Definitely gonna make this often. My kids loved it and both went back for seconds.
Best Recipe Box says
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.
Lynn says
Been looking for a simple fried cauliflower “rice” recipe, so happy to hv found it! Thanks!
Drew Humphries says
Outstanding recipe, tastes good and good for ya….even with some crumbled bacon !
Best Recipe Box says
Thanks Drew! And LOVE your addition of crumbled bacon. YUM!
Tina says
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
Best Recipe Box says
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!
Laura says
This looks amazing! Can’t wait to try it! Need a nutrition info breakdown, though.
Cari Hamilton says
This is delish! Dio you have the nutritional value of this recipe?
Best Recipe Box says
Hi Cari! Glad you enjoyed the recipe and yes, we’re working on getting nutritional value for all our recipes. Stay tuned!
Marianna says
I made this for dinner tonight with some ground beef. It was delicious! Thanks for the recipe! =)
Best Recipe Box says
Oh love that you added ground beef! That sounds fantastic. Thanks Marianna!
Peggy says
I bet it would be great with chicken too!!
Monica says
Just tried this. Absolutely delicious. It has joined the regular rotation on my menu. Highly recommend.
Best Recipe Box says
Fantastic, thank you so much Monica!
Pam says
This recipe was awesome!
Janine aggott says
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.
Best Recipe Box says
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!
MARY JONES says
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.
Melissa says
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.
Ruthi says
Melissa, I have used it…delicious (I used Green Giant and the medley cauli rice even has a recipe on the back.)
Best Recipe Box says
Thanks Ruthi!
Lorie says
This is delicious! Will make it again and I followed the recipe to a tee and tasted great!!
Best Recipe Box says
That’s great news! Thanks for putting this on your maki-it-again list.
eclecticnatureoflife says
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.
Best Recipe Box says
Love the idea of roasting the cauliflower rice. All your variations sound fantastic!
Roma Biddiscombe says
How many calories are in this dish!! I’m looking forward to making it!!
Best Recipe Box says
We just updated the recipe format to include the calories. Enjoy!
Micaela says
I’m having a hard time finding the nutritional breakdown. Any help would be greatly appreciated
Vijaya says
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!
Best Recipe Box says
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!
Barbara says
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.
Best Recipe Box says
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!
Michele says
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!
Best Recipe Box says
love the extra flavor and texture you added to the recipe. Sounds fabulous!
Catia software says
This looks so good, I’m going to the store to get the stuff right now. Great idea!
susan eaton says
Hi is there a substitute for the eggs? This sounds delicious but i don’t do dairy
Best Recipe Box says
You can leave out the egg. The texture will be just a touch different but still tasty. Of if you can find a vegan egg substitute. Enjoy!
Michele says
I add chopped water chestnuts and Chinese five spice. Even my students tell me how good it smells! It freezes well, too.
Julie Y says
This recipe looks delicious, but how can I make it vegan? What can I substitute for the egg?
Best Recipe Box says
To make it vegan you can leave out the egg. The texture will be just a touch different but still tasty. Of if you can find a vegan egg substitute. Enjoy!
Cvonnie says
Love,this
Pam says
I’m confused at directions? Oil divided? If I use diced raw carrot how does cooking time change. Anxious to try. TY
Best Recipe Box says
Hi Pam,
That was a typo. The oil didn’t need to be divided and the recipe is now updated. Thanks for bringing it up.
For the raw carrots add them in depending on how much “bite” you like for them. For softer, add it in the beginning with the onions and garlic. For firmer, just add them in with the peas, and maybe cook for an extra minute or two. Enjoy!
Brenda says
Made this tonight. Was very good since I’m trying to eat more healthy meals. Added roasted chicken from the deli. Made it a meal instead of a side dish. Also doubled the sauce because of the chicken and a can of mushrooms. I put the cauliflower in the food processor and it didn’t taste like cauliflower. Would make again. There’s so many other things you could add to this. Love this.
Best Recipe Box says
That’s fabulous! So glad you enjoyed it and love your different variation on it.
Renee says
Just made this for dinner! We love it—-Will make it again!
Best Recipe Box says
Thanks Renee! Super glad you enjoyed it!
Sylvia says
Is there a cook book I can purchase?
Ken Myers says
used this in a Poke bowl with Tuna Salmon and Avocado. My boys and I loved it, I’m diabetic and lowering carbs is very important. It’s nice to all eat the same thing.
Gretchen Hesse says
Oh my!! So good. Made it tonite and included some fresh herbs from my garden. Just wonderful. Can’t tell you how happy I am to have such a delish, low carb, alternative to rice. My husband cut up his pork (ok, I’ll admit it, it was a little dry) and added it to the “rice”. Pork fried rice! He loved, loved, loved it.
Best Recipe Box says
Hi Gretchen! That’s super cool you added the fresh herbs and pork. And best of all, we’re thrilled you husband loved it! Thanks for sharing.
Noreen says
How is this left over! And how do you reheat it? There’s just two of us and that would be too much!
Lynne Pollock says
Just turned off my stove from making this ! Of course, I had to taste test and I liked it a lot! Can’t wait for dinner tonight!
Best Recipe Box says
That’s fantastic! Have a a great dinner!
Stella says
I just made this. Yummy! Loved it. I added spam cut in mini squares. Unbelievable taste?
Angie says
Delicious and easy using Trader Joes Riced cauliflower! Will be making this again.
Best Recipe Box says
Hi Angie, the TJ’s rice cauliflower sounds perfect! Thanks for enjoying it.
Susan says
This was delicious cauliflower fried rice, it exceeded my expectations
Best Recipe Box says
Thank you for making it Susan!
Terry says
Needs more sesame oil and soy sauce. My cauliflower must have been larger. Keep adding until you get the flavor you want. Very good otherwise