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 average making a recipe from your site (mostly new ones) at least once a week. I look for something new here first. This one was a real winner. I put myself on a high veg lower carb diet to drop off my summer weight gain. This filled my inner need for carbs without the carbs!
The only annoying part was my market did not carry frozen peas and carrots so I had to take a blend with those and green beans and corn and put out the carrots and peas. It took a few minutes but it was totally worth it the way whole meal came out.
I had an pan-grilled NY Strip for the protein, a small head of broccoli allia y ollia and this recipe for the “rice.” We are talking about it days later.
Thank you AGAIN for these innovative, tasty recipes.
Quick, easy and so flavorful! Loved it! Leftover chicken or frozen salad size shrimp would be good in this too. I like that there’s only a teaspoon of sugar . I used brown sugar, and the frozen cauliflower rice for timesaving and less cleanup.
This recipe is not a low carb recipe. It contains sugar, peas, carrots and soy sauce. Most soy sauce brands contain sugar.
It tastes good but it is not low carb.
I’m sorry, but this is not classed as a ‘no’ carb recipe but a ‘low’ carb recipe and that it certainly is. Even with the ingredients that you describe (and don’t buy soy sauce with added sugar) it counts as low carb. Just compare the carb values if you had rice rather than caulflower and you will find it is in fact a low carb recipe.
This is delicious!, I added kohlrabi pasta noodles to turn it into a lo mein with extra veggies like red & yellow peppers, zucchini & a splash of Siracha!,, it felt like I was eating lo mein noodles .
Absolutely delish! I made my husband the full carb original version and wasn’t even jealous!! This hit the spot and made me feel like I was eating out. Treat yourself and make this😋!
I added red bell pepper and white mushrooms, and purple onion. I didn’t have fresh ginger or sugar so I used ginger powder, and honey as a substitute. I also garlic powder. Super delicious.
Just finished making this recipe and it was a success! Did not have everything to make it exactly but it turned out great anyway. Used powdered ginger, instead of fresh. Changed up the veggies a bit and used frozen cauliflower rice. Thawed the rice earlier and put it in my tofu press while I prepped the vegetables (I just find the towel method too messy). With the moisture gone, the texture was great.
Will be making this again.
I really liked this recipe. Have to admit I had never grated cauliflower before, but this turned out great! Way more interesting then I had thought it would be. Thank you Jenn! I tried to give it a 5 * but it wouldn’t take ?!?
In an effort to cut down on carbs, I tried this recipe. It is marvelous! My husband loved it and he is not a vegetable guy. I didn’t have scallions , so I used sweet onion. Otherwise, I made the recipe as written. This is a keeper!
I made this tonight. I consider myself a good cook as do my friends. This was outstanding . I sauteed celery, chicken mushrooms and yellow peppers in a separate skillet in case they added extra liquid. Did cauliflower in a food processor. The garlic and ginger made the dish. Not wet and just yummy . I made it tonight as a trial before I make it for a girls lunch. Would not change a thing.