Cauliflower Fried Rice

Yumna Jawad
Updated

5 from 55 votes

This fried cauliflower rice is a great healthy vegetable side dish. Quick to make and loaded with flavor, it's a low carb, gluten-free twist on the classic!

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This Cauliflower Fried Rice is a great low carb veggie loaded side that comes together quickly and easily. Dairy-free and easily made gluten-free, this makes for a great vegetable side for lots of your favorite Asian recipes.

Fried cauliflower rice in a white bowl garnished with sliced green onions
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What ingredients do you need for fried rice

  • Cauliflower: Cauliflower rice is a great low carb alternative and it’s so tasty! Loaded with vitamins and minerals, it’s a great healthy swap. You can make your own cauliflower rice or buy rice cauliflower.
  • Sesame oil: Sesame oil adds a great nutty flavor to the dish. If you don’t have it, you can use olive oil or grapeseed oil.
  • Vegetables: Onion, peas, carrots just like in regular fried rice recipes which is the base mix of veggies. But feel free to add other vegetables.
  • Egg: This adds great flavor, texture and protein to the dish.
  • Seasonings: Salt, pepper, garlic powder.
  • Soy sauce: Use tamari to make this dish gluten-free
Ingredients in glass bowls

How do you make fried rice with cauliflower

  1. Heat the sesame oil in a large wok or skillet over medium high heat. Cook the onions, carrots and peas until they soften slightly.
  2. Move the vegetables to one side of the wok and pour the whisked eggs on the other half of the wok. You could alternatively cook the eggs separately, but this is easier.
  3. Scramble the eggs until they are set, then combine them with the vegetables.
  4. Add the riced cauliflower on top of the vegetables.
  5. Add the soy sauce on top along with black pepper.
  6. Continue to cook over medium high heat, stirring frequently, until the cauliflower is lightly browned and softens.
Process shots to show how to make cauliflower fried rice

Tips for making low carb fried rice

  1. Use pre-riced cauliflower. Cauliflower rice has become so popular recently that many stores sell cauliflower rice prepackaged and ready to use in recipes. You can find them in the produce isle or in the freezer isle with the other vegetables.
  2. Follow my guidelines for how to quickly and easily cut cauliflower. If you are making your own cauliflower rice, be sure to check out this post for the step-by-step tutorial.
  3. Use high heat when you add the cauliflower: This will help to brown the rice and vegetables well. You want to avoid the steaming the vegetables and having them stick together, but instead fry them.
  4. Add in cooked protein to the rice to turn it into a full meal. Rotisserie chicken or cooked shrimp stirred into the dish at the end of cooking work really well.

Frequently asked questions

How long does fried cauliflower rice keep?

This side dish is great for make ahead meals. Once it has cooled, place it in an airtight container and it will keep well for up to 3 to 5 days. It also freezes really well. Thaw it in the fridge overnight and gently reheat in the stovetop.

What do you serve with cauliflower fried rice?

Because of the seasonings in this dish, this rice works best with Asian dishes like beef and broccoli stir fry or chicken vegetable lo mein. This is also great to add into salad bowls and lunchboxes as it’s just as tasty cold.

What does cauliflower rice taste like?

Cauliflower has a mild and nutty flavor. The best thing about adding it to dishes like this is that it soaks up all of those flavors. In fact, I find it way more flavorful than white rice.

Cauliflower fried rice in a skillet with a wooden spoon

For a lower carb fried rice option, this cauliflower version sure doesn’t feel like you’re missing out on much. It’s a fun way to eat more vegetables, fill your body with more fiber and cut down on some carbs from time to time.

More cauliflower recipes

If you’ve tried this healthy-ish feelgood Cauliflower Fried Rice recipe or any other recipe on FeelGoodFoodie, then don’t forget to rate the recipe and leave me a comment below! I would love to hear about your experience making it. And if you snapped some shots of it, share it with me on Instagram so I can repost on my stories!

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Cauliflower fried rice served in a white bowl and topped with green onions
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Cauliflower Fried Rice

This fried cauliflower rice is a great healthy vegetable side dish. Quick to make and loaded with flavor, it's a low carb, gluten-free twist on the classic!
5 from 55 votes
Author Yumna Jawad
Servings 6 servings
Course Side
Calories 114
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes

Video

Ingredients
  

  • 1 medium head cauliflower
  • 2 tablespoons sesame oil
  • 1 small onion diced
  • ½ cup peas
  • ½ cup chopped carrots
  • 2 eggs whisked
  • ½ teaspoon salt
  • ½ teaspoon black pepper
  • ½ teaspoon garlic powder
  • 3 tablespoons soy sauce
  • Sliced scallions for servings

Instructions

  • Remove the cauliflower core and then cut into florets. Place half the cauliflower in a food processor, and pulse until the cauliflower is small and resembles couscous. Repeat for the other half being careful not to over-process so it doesn’t turn mushy.
  • Heat the sesame oil in a large wok or skillet over medium high heat. Place the onions, carrots and peas in the work and cook until they soften, about 5 minutes.
  • Move the vegetables to one side of the wok and pour the whisked eggs on the other half of the wok. Scramble the eggs until they are set, then combine them with the vegetables.
  • Add the riced cauliflower on top of the vegetables, season with salt, pepper, garlic powder and soy sauce and continue to cook over medium high heat, stirring frequently, until the cauliflower is lightly browned and softens, about 5 more minutes.
  • Sprinkle with fresh sliced scallions and serve.

Equipment

Notes

Storage: Store any leftovers in an airtight container. They will last about 4-5 days in the fridge or up to 3 months in the freezer.

Nutrition

Calories: 114kcal, Carbohydrates: 10g, Protein: 6g, Fat: 6g, Saturated Fat: 1g, Cholesterol: 55mg, Sodium: 755mg, Potassium: 416mg, Fiber: 3g, Sugar: 4g, Vitamin A: 1954IU, Vitamin C: 53mg, Calcium: 42mg, Iron: 1mg

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used.

Diet: Vegetarian
Cuisine American
Course: Side

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Comments

  1. I made this for my family last night and it was a hit all around! Even my kids loved it and I can never convince them to eat veggies. This is a new family favorite thank you!

    Reply

  3. Really good, made it a couple of times. Fine tuning the recipe to suit my taste, adding chills to spice it up. Thanks for sharing the recipe 🙏🏽

    Reply

  4. I’m writing as I am enjoying its goodness! I’ve always loved fried rice, but rice doesn’t agree with me that much; so this is absolutely heavenly taste-wise as well as how light it is. would def make over and over again.

    Reply