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4 from 1 vote

Cauliflower Fried Rice

Cauliflower fried rice is an easy and fast Chinese-inspired side dish ready in 20 minutes or less!
Prep Time5 minutes
Cook Time15 minutes
Total Time20 minutes
Course: Sides
Cuisine: Chinese
Keyword: cauliflower fried rice
Servings: 4 people
Calories: 163kcal
Author: Karina


  • 1 large 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


  • 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.


Calories: 163kcal | Carbohydrates: 8g | Protein: 8g | Fat: 11g | Saturated Fat: 6g | Cholesterol: 139mg | Sodium: 282mg | Potassium: 193mg | Fiber: 2g | Sugar: 3g | Vitamin A: 4450IU | Vitamin C: 26.2mg | Calcium: 44mg | Iron: 1.5mg