Cauliflower “Fried Rice” Recipe

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Constance Crawford Modified: May 4, 2022
Cauliflower “Fried Rice” Recipe

How To Make Cauliflower “Fried Rice”

This low-carb rice substitute made with cauliflowers takes your fried rice into a whole new level. Enjoy the taste of the Chinese classic gone healthy!

Preparation: 20 minutes
Cooking: 10 minutes
Total: 30 minutes



  • 1medium head cauliflower,about 24 oz, rinsed
  • 1tbspsesame oil
  • 2egg whites
  • 1large egg
  • pinchsalt
  • cooking spray
  • ½small onion,diced fine
  • ½cuppeas and carrots,frozen
  • 2garlic cloves,minced
  • 5scallions,diced, whites and greens separated
  • 3tbspsoy sauce,or more to taste, Tamari for Gluten Free, Coconut Aminos for Paleo/Whole30)


  1. Remove the core and let the cauliflower dry completely.

  2. Coarsely chop into florets, then place half of the cauliflower in a food processor and pulse until the cauliflower is small and has the texture of rice or couscous – don’t over process or it will get mushy. Set aside and repeat with the remaining cauliflower.

  3. Combine egg and egg whites in a small bowl and beat with a fork. Season with salt.

  4. Heat a large saute pan or wok over medium heat and spray with oil.

  5. Add the eggs and cook, turning a few times until set; set aside.

  6. Add the sesame oil and sauté onions, scallion whites, peas and carrots, and garlic for about 3 to 4 minutes, or until soft. Raise the heat to medium-high.

  7. Add the cauliflower “rice” to the saute pan along with soy sauce. Mix, cover and cook for about 5 to 6 minutes, stirring frequently, until the cauliflower is slightly crispy on the outside but tender on the inside.

  8.  Add the egg then remove from heat and mix in scallion greens.


  • Calories: 157.55kcal
  • Fat: 7.93g
  • Saturated Fat: 1.27g
  • Trans Fat: 0.00g
  • Monounsaturated Fat: 3.58g
  • Polyunsaturated Fat: 2.56g
  • Carbohydrates: 15.56g
  • Fiber: 5.06g
  • Sugar: 5.57g
  • Protein: 8.48g
  • Cholesterol: 46.50mg
  • Sodium: 759.97mg
  • Calcium: 72.02mg
  • Potassium: 694.06mg
  • Iron: 1.65mg
  • Vitamin A: 163.60µg
  • Vitamin C: 83.64mg
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