Cauliflower Fried Rice Recipe

Cauliflower Fried Rice Recipe

How To Make Cauliflower Fried Rice

Turn one of your Chinese food favorites healthier with this cauliflower fried rice recipe, still with the classic flavors of soy sauce and sesame oil.

Preparation: 5 minutes
Cooking: 15 minutes
Total: 20 minutes



  • 1largecauliflower head
  • 2tbspvegetable oildivided
  • 3largeeggsbeaten
  • 2clovesgarlicminced
  • ¾cupcarrots¼-inch dice
  • ¾cuppeasfresh, canned or frozen and defrosted
  • 2tbspsoy sauce
  • ¼tspsesame oil
  • 2tbspgreen onionthinly sliced


  1. Use a knife to remove the outer leaves of the cauliflower.

  2. Cut off the cauliflower florets from the stem. Cut florets into 1-inch sized pieces.

  3. Add florets 3/4 full into a food processor and pulse until small pieces form, scraping the sides of the bowl as needed.

  4. Work in batches for larger heads of cauliflower in the food processor.

  5. If larger pieces of cauliflower do not get processed, remove them from the food processor or blender.

  6. Cut into smaller florets and process after removing the cut cauliflower rice from the food processor.

  7. Alternatively, chop cauliflower florets into small rice-sized pieces with a chef’s knife, grated, or processed with a blender.

  8. Heat a wok or large skillet over medium-high heat. Once hot, add the minced garlic and stir-fry for 30 seconds, until fragrant but not browned.

  9. Add the carrots and cook for 2 minutes, until tender.

  10. Add the peas and cook for 1 minute.

  11. Add the cauliflower, and stir to combine.

  12. Spread the cauliflower mixture out evenly in the pan so that it has more area to fry.

  13. Allow to cook without stirring for about 2 minutes.

  14. Mix the rice and stir-fry for 5 to 7 minutes or until the cauliflower rice is tender.

  15. Add the soy sauce and sesame oil, stirring to combine. Taste the rice and add more soy sauce, salt, and pepper as needed.

  16. Reduce heat to medium and make a large well in the center of the pan using a spatula.

  17. Add 1 tablespoon of vegetable oil to the center of the pan and allow to warm.

  18. Once hot, slowly add in the eggs. Use a quick stirring motion to cook and break the eggs into small scrambled pieces.

  19. Once cooked, stir together with the cauliflower rice.

  20. Garnish cauliflower rice with sliced green onions and serve hot.


  • Calories: 209.33kcal
  • Fat: 11.66g
  • Saturated Fat: 1.98g
  • Trans Fat: 0.07g
  • Monounsaturated Fat: 6.61g
  • Polyunsaturated Fat: 2.20g
  • Carbohydrates: 17.94g
  • Fiber: 6.40g
  • Sugar: 6.89g
  • Protein: 11.23g
  • Cholesterol: 139.50mg
  • Sodium: 573.57mg
  • Calcium: 89.06mg
  • Potassium: 868.28mg
  • Iron: 2.19mg
  • Vitamin A: 262.84µg
  • Vitamin C: 114.48mg
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