Cauliflower Fried Rice
This post may contain affiliate links. Read my full disclosure policy.
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!
You MAY Also Like
- Chinese Vegetable Stir-Fry
- Cashew Chicken
- Fried Rice
- Beef with Broccoli
- Egg Roll in a Bowl
- Thai-Style Pork Fried Rice
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
Powered by 
- 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.
See more recipes:
Comments
Add a Comment
This site uses Akismet to reduce spam. Learn how your comment data is processed.
Just made this and had to leave a review!! It’s become a routine for me and my husband to make a delicious meal and a dessert on weekends. A few months ago I was introduced to your blog and haven’t looked back. You’re our go-to on weekends when we want to have fun and enjoy using our new kitchen. This recipe was so fun to make, left our kitchen smelling divine, and tasted delicious!! It was our first experiment with cauliflower rice using our food processor rather than pre-riced. Exceptional flavor. Paired it with your Sweet Chili Thai Salmon for a plate-licking dinner! Thanks for your easy to follow blog and delicious recipes!! Re-making your chicken pot pie tomorrow and can’t wait!
Happy New Year!
So glad you’re enjoying the recipes! 🙂
I’ve been a long-time fan of this cauliflower stir-fry rice, and today I adapted it with my leftover BROWN rice from the Chinese restaurant. Equally DELICIOUS!!! And I feel great making the leftover rice into something new, nutritious & tasty!! Thanks again Jenn!
This recipe is a miracle for those of us on low-carb diets. Substantive, flavorful and fulfilling. I will note that I used only a 1-lb bag of riced cauliflower – that’s all I had on hand – and followed everything else pretty closely. I used frozen peas and shredded purple cabbage for veggies. I loved every bite and can’t wait for leftovers.
Unfortunately for me this is one of the rare recipes on this fantastic website that did not work for me . Maybe it was because I eat a lot of rice and the texture was different , maybe there just wasn’t enough flavour / salt – I had to add a lot of salt and extra soy sauce to make it work . Maybe it is due to expecting to have a brilliant taste with every single recipe I try on this website as 9/10 times this is the case but not this time .
That doesn’t stop me from trying the other cauliflower recipes – the roast and the gratin both look exciting . Never mind .
This is amazing. I’ve never been able to pull off yummy fried rice…even real. This is delicious!
Great recipe! I added left over steak (large diced) and used large diced asparagus and red pepper instead of carrots and peas.
Just made this tonight with baked Asian chicken – wow, delicious! I used dried ginger and ready-to-cook cauliflower with vegetables medley. So easy and very flavorful! Once again, a winner from Jen!
Thank you for a very tasty recipe. I used dried ginger, half coconut amino half soy sauce. My mixed veggies had corn, green beans, and carrots, as that’s what I had on hand. I used chili sauce once I sat down to eat. Will most definitely make again.
Very good taste. Just like regular fried rice. Thank you
what healthy oil alternatives work?
Hi Shal, I used vegetable oil as it’s neutral in flavor, but it’s fine for you to use olive oil if you’d prefer. Hope you enjoy!
Wow wow wow! Easy and absolutely delicious; the fresh ginger is perfect! Honestly, it’s better than any fried rice I’ve had!
I made this for dinner tonight, and it was absolutely delicious! Super flavorful and satisfying. Better than regular fried rice I’ve had at some restaurants before even! I added in mushrooms and tofu. I will definitely be keeping this dish in my regular rotation!