Cauliflower Fried Rice

Cauliflower fried rice puts a healthy spin on a classic Chinese stir fry recipe. It’s made from cauliflower rice, various vegetables, and eggs, then tossed in sesame oil and tamari (or coconut aminos). Enjoy this low-carb recipe favorite for a quick and easy weeknight meal!

Chinese fried rice has always been a go-to dish when I’m craving Asian flavors. But sometimes it’s a bit carb-heavy and takeout versions can include unhealthy additives. So an easy solution to this is homemade cauliflower fried rice. 

This recipe is so easy to make, doubles the amount of veggies, and is reminiscent of all the right flavors. I don’t know about you, but I’d say that checks all my boxes for a healthy takeout meal.

Two Ways To Make Cauliflower Rice

To get started, we first need to make the cauliflower rice. Below I have provided two ways to rice cauliflower. But if you’d like to watch how I make it, you can take a peek at my cauliflower rice post. 

Use a Food Processor

1. Remove the cauliflower florets from the head of cauliflower.
2. Grate the cauliflower florets using either the grater attachment on your food processor or a box grater.

Use a Vitamix

1. Cut the cauliflower into smaller pieces and place them in the Vitamix (No more than 2/3 full).
2. Fill with water just until the cauliflower lifts above the blade.
3. Pulse until desired consistency is reached, about 6-8 times.
4. Pour the mixture through a sieve and pat the cauliflower dry. 

How To Make Cauliflower Fried Rice

Once you’ve made the cauliflower rice, the rest of this recipe comes together easy. Just sauté everything in a large wok or skillet and you’re done! But here’s how you’ll add each ingredient:  

1. Saute the garlic, ginger, onions, and carrots. First, heat the sesame oil in a large wok or skillet on medium heat. Add the garlic and ginger and sauté for 20 seconds, then stir in the onions, carrots and white parts of the scallions and cook for 3 minutes.
2. Add the cauliflower rice and peas to the wok and stir together for another 2-3 minutes. (don’t overcook though because cauliflower rice is better a little al dente rather than mushy).
3. Stir in the eggs. Create a well in the middle of the cauliflower rice and break the eggs into the well. Use your spatula to stir and scramble the eggs. Once the eggs are cooked, stir everything together.
4. Add the tamari and green parts of the scallions and stir to combine. Serve immediately. 

Cauliflower Fried Rice Variations

While this is a basic fried rice recipe, you can always add a few more greens, proteins, or spice! Here’s a few delicious add-ins. 

• More greens: sauté spinach, kale, or sliced cabbage into the mix towards the end. 
• Tasty proteins: Before you add in the cauliflower rice, sauté thinly sliced chicken with the garlic and ginger. 
• Turn up the heat: Sprinkle in some crushed chili flakes or cayenne pepper. 

More Healthy Asian-Inspired Recipes

Craving more Asian-inspired dishes? Here’s a few of my favorite recipes made with light and healthy ingredients.

• Asian Chicken Lettuce Wraps
• Vietnamese Spring Rolls
• Coconut Curry Chicken
• Soy Garlic Ginger Chicken Wings
• Garlic Ginger Bok Choy

More Cauliflower Rice Recipes

And if you love cauliflower rice, you’ve got to try these recipes as well.

• Asian Cauliflower Rice with Ginger Shrimp
• Cilantro Lime Cauliflower Rice
• Cauliflower Rice Tabbouleh

Cauliflower Fried Rice - Easy & Healthy!

4.92 from 24 votes

Prep Time: 20 minutes mins

Cook Time: 15 minutes mins

Total Time: 35 minutes mins

Servings: 4 servings

Author: Lisa Bryan

Print Pin Review

Cauliflower fried rice is a healthier version of the much loved Chinese stir fry favorite. This version is low-carb, gluten-free, Whole30 and paleo-friendly.

Ingredients

1x2x3x

US CustomaryMetric

• ▢ 1 medium head of cauliflower
• ▢ 2 tablespoons sesame oil
• ▢ 2 garlic cloves, minced
• ▢ 1/2 teaspoons minced ginger
• ▢ 1/2 small onion, diced
• ▢ 1 large carrot, diced small
• ▢ 4 scallions sliced, with white and green parts separated
• ▢ 1/2 cup frozen peas, thawed
• ▢ 2 large eggs
• ▢ 2 tablespoons tamari or coconut aminos

Instructions 

• Slice the head of cauliflower in half, then slice off the cauliflower florets from the stem. Place the florets through the top of a food processor with the grater adapter. Continue until all cauliflower has been riced, then set aside.
• Heat the sesame oil in a large wok or skillet on medium heat. Add the garlic and ginger and sauté for 20 seconds, then stir in the onions, carrots and white parts of the scallions and cook for 3 minutes.
• Add the cauliflower rice and peas to the wok and stir together for another 2-3 minutes.
• Create a well in the middle of the cauliflower rice and break the eggs into the well. Use your spatula to stir and scramble the eggs. Once the eggs are cooked, stir everything together.
• Add the tamari and green parts of the scallions and stir to combine. Serve immediately.

Lisa's Tips

• You can eat this up with chopstick or a fork (no judgement here). The chopsticks I'm using and love are these bamboo chopsticks from Crate and Barrel.
• Make sure to read my post on the differences between tamari, soy sauce and coconut aminos. And I use this brand of low sodium, organic tamari.

Nutrition

Calories: 185.9kcal, Carbohydrates: 17.8g, Protein: 9.4g, Fat: 10g, Saturated Fat: 2.1g, Cholesterol: 93mg, Sodium: 630.6mg, Fiber: 6.2g, Sugar: 6.9g

Course: Appetizer, Side Dish

Cuisine: Asian

Keyword: Cauliflower Fried Rice, Cauliflower Fried Rice Recipe, Cauliflower Rice Stir Fry

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Recipe originally posted December 2016, but updated to include new information.