Cauliflower Fried Rice
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This Chinese-style cauliflower fried rice is a healthy, low-carb dish that’s hearty enough to serve as a main course.
Cauliflower rice — which is just cauliflower grated into rice-like bits — really does taste similar to rice, or at least it behaves similarly by soaking up all the flavor of its seasonings. In this quick and easy cauliflower fried rice recipe, I sauté grated cauliflower with aromatics, vegetables, soy sauce, and eggs, much like Chinese fried rice. It’s a healthy, low-carb dish that’s hearty enough to serve as a main course.
Cauliflower has a mild flavor that makes it an excellent blank canvas for other flavors. In addition to rice, it makes a great substitute for mashed potatoes in my cauliflower purée with thyme recipe. It’s also excellent roasted in my roasted cauliflower recipe.
What You’ll Need To Make Cauliflower Fried Rice
You’ll likely be able to find grated cauliflower in the produce or frozen vegetable section of your supermarket. But if not, it’s simple to make using a food processor (use the grating disc) or hand grater.
How To Make Cauliflower Fried Rice
As with any quick stir-fry, it’s important to have all of your ingredients prepped before you start cooking.
Begin by heating a few teaspoons of oil in a large nonstick skillet over medium heat. Add the eggs and a pinch of salt and cook over medium heat until scrambled.
Set the eggs aside, then sauté the scallions, ginger, and garlic in oil until softened.
Add the grated cauliflower, soy sauce, red pepper flakes, sugar, and salt. Cook, stirring often, for about 3 minutes.
Add the peas and carrots and continue cooking until the cauliflower “rice” is tender-crisp and the vegetables are warmed through, a few minutes.
Stir in the rice vinegar, sesame oil, dark green scallions, nuts (if using), and scrambled eggs.
Taste and adjust seasoning if necessary. Serve hot and enjoy!
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Cauliflower Fried Rice
This Chinese-style cauliflower fried rice is a healthy, low-carb dish that’s hearty enough to serve as a main course.
Ingredients
- Vegetable oil
- 2 large eggs, beaten
- Salt
- 1 cup chopped scallions, light and green parts separated (you'll need 5-6 scallions)
- 3 garlic cloves, minced
- 1 tablespoon finely chopped fresh ginger, from a 1-inch knob (see note)
- One 2-lb head cauliflower (or 2 pounds "ready to cook" cauliflower rice), thawed if frozen
- 4-5 tablespoons soy sauce (use gluten-free if needed)
- ¼ teaspoon crushed red pepper flakes
- 1 teaspoon sugar
- 1 cup frozen peas and carrots
- 1 teaspoon rice vinegar
- 1 teaspoon Asian/toasted sesame oil
- ¼ cup chopped cashews or peanuts (optional)
Instructions
- Grate the cauliflower in a food processor fitted with the grating disc. Alternatively, grate on the large holes of a box or hand-held grater. Set aside. (Skip this step if using "ready to cook" cauliflower rice.)
- Heat 2 teaspoons of vegetable oil in a large (10 or 12-inch) nonstick skillet over medium heat. Add the eggs and a pinch of salt and scramble until the eggs are cooked. Transfer to a small plate and set aside. Wipe the pan clean.
- Add 3 tablespoons of vegetable oil to the pan and set over medium heat. Add the light scallions, garlic, and ginger and cook, stirring often, until softened but not browned, 3 to 4 minutes. Add the grated cauliflower, 4 tablespoons of the soy sauce, red pepper flakes, sugar, and ¼ teaspoon salt. Cook, stirring often, for about 3 minutes. Add the peas and carrots and continue cooking until the cauliflower "rice" is tender-crisp and the vegetables are warmed through, a few minutes. Stir in the rice vinegar, sesame oil, dark green scallions, nuts (if using) and eggs. Taste and adjust seasoning (adding the remaining tablespoon of soy sauce if necessary). Serve hot.
- Note: Check out easy guidance on how to peel, grate, and chop fresh ginger here.
Nutrition Information
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- Per serving (4 servings)
- Serving size: about 2 cups
- Calories: 273
- Fat: 17 g
- Saturated fat: 2 g
- Carbohydrates: 22 g
- Sugar: 8 g
- Fiber: 7 g
- Protein: 12 g
- Sodium: 1717 mg
- Cholesterol: 93 mg
This website is written and produced for informational purposes only. I am not a certified nutritionist and the nutritional data on this site has not been evaluated or approved by a nutritionist or the Food and Drug Administration. Nutritional information is offered as a courtesy and should not be construed as a guarantee. The data is calculated through an online nutritional calculator, Edamam.com. Although I do my best to provide accurate nutritional information, these figures should be considered estimates only. Varying factors such as product types or brands purchased, natural fluctuations in fresh produce, and the way ingredients are processed change the effective nutritional information in any given recipe. Furthermore, different online calculators provide different results depending on their own nutrition fact sources and algorithms. To obtain the most accurate nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator.
Gluten-Free Adaptable Note
To the best of my knowledge, all of the ingredients used in this recipe are gluten-free or widely available in gluten-free versions. There is hidden gluten in many foods; if you're following a gluten-free diet or cooking for someone with gluten allergies, always read the labels of your ingredients to verify that they are gluten-free.
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I made this last night and both my husband and I thought this was fantastic. We like fried rice, and didn’t know what to expect. I used shallots in place of the green onions (since that’s what I had on hand), and frozen cauliflower rice from Costco (I defrosted it in the hot pan with the sautéed shallots, ginger, garlic in avocado oil). I didn’t add salt since my Tamari soy sauce was high in sodium, so I’m glad the instructions talk about reserving soy sauce and only add if needed. (I used 3 tablespoons of my high sodium tamari soy and it was just right for our salt needs). I added the whisked eggs at the end in the center of pan and scrambled in the center. I can hardly believe an all vegetable dish could be so delicious! I bet it’s even better with fresh cauliflower and the green onions. Thanks Jenn!
Hi Jenn! This is a ridiculously fabulous dish!! I made this last night and my husband had to ask where the cauliflower was in the dish, he thought it was primarily rice. My 15 year old daughter devoured it. Trust and believe, there were no leftovers. I made only two deviations in the recipe, I added one large crown of broccoli that I shredded in my food processor which is an excellent addition to the cauliflower. Then on the side, I made cajun garlic shrimp in a turmeric infused oil. This will definitely remain in rotation at our dinner table. I’m so happy to have found you!
I made because my husband was recently diagnosed as pre-diabetic and was looking for some lower carb options. This has great flavor. I made it the first time as written and it was a hit. The second time I made I added bean sprouts and additional onion. This has become a favorite in our house. Love all of your recipes, they never disappoint!
Hi Jen, I can’t use Canola oil. My choices are EVOO, Avocado Oil, or Grapeseed Oil. Which would you recommend?
Hi Mendy, I’d go with the avocado oil. Hope you enjoy!
I loved this recipe. I don’t know how but it really tastes like a normal fried rice. My husband couldn’t believe that cauliflower can be so tasty. Will definitely do it again and again.
This is good, but I think if I were to make it again I would have to add more seasoning to give it more punch, so to speak.
Any ideas for us?
Sure, Patricia, you could use an additional clove of garlic, more fresh ginger, double the red pepper flakes, and/or drizzle some sriracha on the dish before serving. Hope that helps!
Thank you. I will try that.
How much prepared or bagged cauliflower rice should I purchase for this recipe?
Hi Nick, you’ll need One 2-lb head cauliflower (or 2 pounds ready to cook’ cauliflower). Hope you enjoy!
Another 5 star recipe! My husband and I loved it, and we will enjoy it again and again. We’re going to add one extra egg next time.
Jenn, making this tomorrow, Saturday, and would love to do it ahead of time. Am I better off reheating in the microwave or on the stove? hanks, carol
Hi Carol, It doesn’t make any difference so I’d go the easy route with the microwave. 🙂
It was a disaster… I interpreted 2 lbs of ready to cook cauliflower as 2 1 pound bags of rice–need I say more. I had too much cauliflower for the pan and had to switch pans and spoon off some of the cauliflower, so I did not have enough of the other stuff for the increased amount of cauliflower that I had. Don’t even know if I want to try it again.
Sorry to hear you had a problem with this, Carol! Please let me know if I can help troubleshoot in any way!
Should I have used both bags of riced cauliflower or just one 16 oz bag?
Both!
Hi, I’m trying this for the first time and wonder if I can use powdered Ginger? Do not have any fresh ginger. I just discovered your website a short while ago and love everything I have tried so far. Have a good day and thank you.
Hi Carol, Fresh ginger is ideal but powdered will work in a pinch. I’d start with 1/2 teaspoon and add more to taste.
Made this again for the 3rd or 4th time. I just have to say how incredibly delicious this is. Make it.
New dinner staple. Super quick once everything is together and makes a large amount. I recommend patting the shredded cauliflower with paper towels to remove moisture.