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Cauliflower Fried Rice is a quick and flavorful Chinese-inspired side dish that comes together in just 20 minutes. Instead of traditional rice, this cauliflower fried rice recipe uses finely chopped florets that mimic the look and texture of rice, creating a light and low-carb alternative that still satisfies.
If you’ve ever wondered how to cook cauliflower rice, this recipe is the perfect place to start. Stir-fried with a blend of authentic flavors and fresh vegetables, each bite is infused with savory goodness. Whether you’re serving it alongside a classic Teriyaki Chicken Stir Fry or enjoying it on its own, this dish proves that cauliflower and rice can be just as comforting and delicious as the takeout favorite.
What Makes This Cauliflower Fried Rice Work
What makes this Cauliflower Fried Rice so good is its balance of flavor, texture, and simplicity. By pulsing cauliflower florets into rice-like grains, you get the comfort of fried rice without the heaviness of actual rice. The vegetables stay crisp-tender, and the savory seasonings soak into every bite, making it feel just as satisfying as the takeout classic.
Plus, learning how to cook cauliflower rice this way opens up endless variations; you can keep it classic, spice it up, or even pack it with extra protein for a filling meal.
What Goes Into Cauliflower Fried Rice
Making this cauliflower fried rice recipe only requires a handful of everyday ingredients, but each one plays an important role in bringing out the flavor and texture that makes it so satisfying.
- Cauliflower: The star of the dish, chopped into small rice-like grains to create a light, low-carb base that looks and feels just like real rice.
- Eggs: Lightly scrambled into the mix, they add protein, richness, and the classic taste you expect in fried rice.
- Vegetables: A colorful blend of peas and carrots adds natural sweetness, crunch, and extra nutrition in every bite.
- Soy Sauce & Sesame Oil: This duo seasons the dish with that authentic, savory flavor while sesame oil adds a nutty aroma that ties everything together.
Note: Please see recipe card at the bottom for a full list of ingredients with measurement.
How To Make Cauliflower Fried Rice
- Prep the Cauliflower: Remove the outer leaves and cut the cauliflower into florets. Chop them into 1-inch pieces to prepare them for ricing.
- Rice the Cauliflower: Add florets to a food processor about ¾ full and pulse until they resemble small rice-like grains. Work in batches as needed.
- Start the Stir-Fry: Heat a wok or large skillet over medium-high heat. Add the garlic and stir-fry for about 30 seconds until fragrant but not browned.
- Cook the Vegetables: Add the carrots first and cook until slightly tender, about 2 minutes. Stir in the peas and cook for 1 minute more.
- Cook the Cauliflower Rice: Add the riced cauliflower to the pan and stir to combine. Spread it out evenly and let it fry undisturbed for 2 minutes. Stir-fry until tender, about 5 to 7 minutes, then season with soy sauce and sesame oil.
- Scramble the Eggs & Finish: Push the cauliflower rice to the sides of the pan, add a little oil in the center, and scramble the eggs until set. Mix everything together, garnish with green onions, and serve hot.
Pair your Cauliflower Fried Rice with Greek Lamb Souvlaki with a Garlic Yogurt Dip for a Mediterranean twist that feels fresh yet hearty. The smoky, herbed lamb pairs beautifully with the light cauliflower base, while the cool yogurt dip balances the richness. Together, they create a bold and flavorful combination.
For a savory fusion, try it alongside Sticky Chinese Barbecue Pork Belly (Char Siu) or Sun Dried Tomato Cheesy Meatballs. The sweet and sticky pork belly enhances the umami notes in the fried rice, while the cheesy meatballs bring a burst of Mediterranean comfort. Both pairings add unexpected flair while keeping the meal deeply satisfying. And if you’re craving something with a little more Southeast Asian flair, don’t miss my Pad Thai With Chicken & Tofu — it’s the perfect way to round out your feast.
Recipe FAQ’s
The key is cooking it quickly over medium-high heat so the moisture evaporates. Spread it out in the pan, let it fry undisturbed for a couple of minutes, then stir until tender. This method keeps the grains fluffy instead of mushy.
Absolutely! By swapping regular rice with cauliflower, the carb count is much lower while still tasting just as satisfying. It’s a great option if you’re following keto or just looking for lighter meals.
Classic add-ins are peas and carrots, but you can toss in bell peppers, mushrooms, zucchini, or even broccoli. It’s a flexible dish that works with almost any vegetable. The more color you add, the more nutrients and flavor you’ll get.
Cauliflower Fried Rice
Ingredients
- 1 large cauliflower head of cauliflower
- 2 tablespoons vegetable oil divided
- 3 large eggs beaten
- 2 cloves garlic minced
- 3/4 cup carrots ¼-inch dice
- 3/4 cup peas fresh, canned or frozen and defrosted
- 2 tablespoons soy sauce
- 1/4 teaspoon sesame oil
- 2 tablespoons green onion thinly sliced
Instructions
- Use a knife to remove the outer leaves of the cauliflower.
- Cut off the cauliflower florets from the stem. Cut florets into 1-inch sized pieces.
- Add florets 3/4 full into a food processor and pulse until small pieces form, scraping the sides of the bowl as needed.
- Work in batches for larger heads of cauliflower in the food processor.
- If larger pieces of cauliflower do not get processed, remove from the food processor or blender.
- Cut into smaller florets and process after removing the cut cauliflower rice from the food processor.
- Alternatively, chop cauliflower florets into small rice-sized pieces with a chef’s knife, grated, or processed with a blender.
- 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.
- Add the carrots and cook for 2 minutes, until tender.
- Add the peas and cook for 1 minute.
- Add the cauliflower, and stir to combine.
- Spread the cauliflower mixture out evenly in the pan so that it has more area to fry, allow to cook without stirring for about 2 minutes.
- Mix the rice and stir-fry until the cauliflower rice is tender, about 5 to 7 minutes.
- Add the soy sauce and sesame oil, stirring to combine. Taste the rice and add more soy sauce, salt, and pepper as needed.
- Reduce heat to medium and make a large well in the center of the pan using a spatula.
- Add 1 tablespoon of vegetable oil to the center of the pan and allow to warm.
- Once hot slowly add in the eggs. Use a quick stirring motion to cook and break the eggs into small scrambled pieces.
- Once cooked, stir together with the cauliflower rice.
- Garnish cauliflower rice with sliced green onions and serve hot.
Notes
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
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This was really good but my prep time for it was more like 40 minutes because my food processor would not chop up all of the cauliflower and it was a headache. Will have to upgrade. It was super interesting to try as is but will experiment with more flavor if I make it again. Feel like the cauliflower really soaks it up and have to add double for taste. But had a Siracha garlic sauce on the side and it really spiced it up!
This looks delicious! I was excited about a healthy option, but the calorie count seems really high. Is that for all 4 servings?
This serving size is per person.
The nutritional information shows 72 gr of carbs!! should that be 7 point 2 grams?
For any nutritional questions I like to use myfitnesspal.com to answer any information I am looking for. Hope that helps!
Where are the 28 grams of sugar coming from? That’s high for one serving!
For any nutritional questions I like to use myfitnesspal.com to answer any information I am looking for. Hope that helps!
The calories content is super high….is this accurate?
For any nutritional questions I like to use myfitnesspal.com to answer any information I am looking for. Hope that helps!
This is called “low carb” but it has 72 grams per serving! It’s a “Delite” recipe but high in fat, very high in sodium and carbs. Help me understand if I a wrong.
For any nutritional questions I like to use myfitnesspal.com to answer any information I am looking for. Hope that helps!