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Home » Gluten Free » Cauliflower Fried Rice

March 12, 2019 By Sara 21 Comments

Cauliflower Fried Rice

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This cauliflower fried rice recipe is made with fresh vegetables, eggs, cauliflower rice and seasonings, all cooked together to recreate the flavors of your favorite take out dish. The perfect healthier side dish with less carbs than traditional fried rice!

I make cauliflower fried rice when I’m trying to eat healthier, but still want to enjoy my favorite take out dishes. I pair this cauliflower rice with chicken lettuce wraps for a low carb meal that’s as good as what you would get in a restaurant.

Cauliflower Fried Rice Recipe | Cauliflower Rice #rice #cauliflower #lowcarb #dinner #keto #dinneratthezoo

Cauliflower fried rice with eggs, peas and carrots in a skillet.

Did anyone else get a little carb happy this holiday season? I love all of the carb filled holiday goodies just like anyone else, but now I’m ready to lighten things up a bit with this cauliflower fried rice! This dish has all the flavors of the classic fried rice with one change – I used cauliflower “rice” instead of regular rice.

What is cauliflower rice?

Cauliflower rice is simply cauliflower that has been chopped into tiny pieces to resemble grains of rice. You can buy fresh cauliflower rice in bags in the produce area, make it yourself, or buy it in the freezer section.

Carrots, onion and garlic in a skillet.

How do you make cauliflower rice?

To make cauliflower rice, you’ll need to break apart a head of cauliflower into 2-3 inch sized pieces, then place the cauliflower pieces in the bowl of a food processor. Pulse the cauliflower for 2-3 minutes or until the pieces are about the same size as a grain of rice. Cauliflower rice can be stored in the fridge for up to 3 days, or you can freeze some for later use.

Carrots, onions, fried eggs, peas and cauliflower rice in a pan.

How to make cauliflower fried rice

For this recipe, you’ll need to start with some chopped carrots, onion and garlic, which get cooked until tender. The next step is to scramble up some eggs, then add in the cooked veggies, cauliflower rice and some frozen peas. This cauliflower fried rice is seasoned with both sesame oil and soy sauce for an authentic flavor. Add a sprinkling of green onions over the top, then serve and enjoy.

Cauliflower fried rice made with carrots, onions, peas, soy sauce and eggs, topped with green onions.

Cauliflower Fried Rice Variations

This is a basic recipe for cauliflower fried rice, you can add so many different ingredients to make it your own!

  • Protein: Add 1 1/2 cups of cooked chicken, shrimp or tofu to the pan.
  • Bacon: Sprinkle 1/3 cup of cooked crumbled bacon over the cauliflower rice.
  • Greens: Stir in some kale or spinach leaves towards the end of the cooking time.
  • Spicy: Add either crushed red pepper flakes or a few teaspoons of sriracha.

A pan full of cauliflower fried rice with carrots, eggs, peas and topped with green onions.

So here’s the thing – obviously cauliflower is not a 100% exact substitute for real rice. The flavors are spot on here, but the texture is slightly different only because the cauliflower is softer than rice. But it’s definitely a great way to get that take-out taste with a lot less calories and carbs!

Still hungry? Follow Dinner at the Zoo on Facebook, Twitter, Instagram and Pinterest for more great recipe ideas!

More low carb recipes

  • Pizza Stuffed Chicken
  • Bacon Wrapped Jalapeno Poppers
  • Garlic Steak Bites
  • Bacon Wrapped Asparagus
  • Stuffed Zucchini Boats

Cauliflower Fried Rice Video


This cauliflower fried rice has all the flavors of your favorite take out dish, but without the carbs; the perfect healthier side dish!
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4.91 from 10 votes

Cauliflower Fried Rice

This cauliflower fried rice recipe has all the flavors of your favorite take out dish, but without the carbs; the perfect healthier side dish!
Course Main Course, Side Dish
Cuisine Asian
Keyword cauliflower fried rice, fried rice
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 4
Calories 158kcal
Author Sara Welch

Ingredients

  • 3 1/2 cups of riced cauliflower
  • 1 tablespoon vegetable oil divided use
  • ½ cup finely chopped onion
  • ½ cup chopped carrots
  • ½ cup frozen peas
  • 1 teaspoon minced garlic
  • 2 eggs lightly beaten
  • 2 tablespoons soy sauce
  • 1 tablespoon toasted sesame oil
  • salt and pepper to taste
  • 2 tablespoons sliced green onions

Instructions

  • In a skillet, heat 2 teaspoons of the vegetable oil over medium high heat.
  • Add the onion and carrot to the pan, cook 3-5 minutes or until softened. Add the garlic and cook for 30 seconds.
  • Season to taste with salt and pepper. Remove the vegetables from the pan, place them on a plate and cover to keep warm.
  • Pour the remaining teaspoon of oil into the pan; add the eggs and cook, stirring occasionally and breaking up with a spatula until the eggs are scrambled and cooked through. Season with salt and pepper.
  • Add the cauliflower rice, reserved cooked veggies and frozen peas to the pan. Stir in the soy sauce and sesame oil and cook until cauliflower has just softened, 4-5 minutes.
  • Serve immediately, sprinkled with sliced green onions.

Nutrition

Calories: 158kcal | Carbohydrates: 12g | Protein: 7g | Fat: 10g | Saturated Fat: 2g | Sodium: 572mg | Fiber: 4g | Sugar: 5g

This post was originally published on January 2, 2017 and was updated on March 12, 2019 with new content.

Filed Under: Gluten Free, Light & Healthy, Side Dishes Tagged With: Cauliflower, Chinese food, Low Carb

Still hungry? Follow Dinner at the Zoo on Facebook, Twitter, Instagram and Pinterest for more great recipe ideas!

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Comments

  1. Peg says

    August 9, 2019 at 7:41 am

    5 stars
    Hi! I made this recipe last night and it was SOOOO GOOD!! I ended up using only 3 cups of Cauliflower rice since that is all I had at the time but WOW it was PERFECT! Thank you so much for the recipe!! This is the only recipe I found that used 2 tablespoons of soy sauce which was made the flavor absolutely perfect! My husband and I loved it! 🙂

    Reply
  2. Erin | Dinners,Dishes and Dessert says

    March 17, 2019 at 6:19 pm

    This sounds amazing! I want to dive into my screen!

    Reply
  3. Anna says

    March 14, 2019 at 8:35 pm

    5 stars
    This fried rice was a huge hit! Everyone loved it!

    Reply
  4. Dee says

    March 14, 2019 at 10:05 am

    5 stars
    So easy and tasty! I’ve gotta try this ASAP

    Reply
  5. Paula says

    March 14, 2019 at 8:14 am

    I’m obsessed with all things cauliflower so this is right up my alley.

    Reply
  6. Melanie Bauer says

    March 13, 2019 at 9:27 pm

    5 stars
    Looks so festive and healthy! You can never go wrong with this, looking forward to making this!

    Reply
  7. Jacque says

    March 13, 2019 at 6:10 pm

    5 stars
    I love this version of fried rice! My husband first turned me onto using cauliflower but I have to say, your recipe looks a lot better! (ssh!) Excited to make this tomorrow!

    Reply
  8. Dew says

    September 14, 2017 at 6:37 pm

    Can I just use a bag of frozen carrots & peas? Or is that too much veg? Thanks!

    Reply
    • Sara says

      September 14, 2017 at 9:12 pm

      Yes, half a bag would work!

      Reply
  9. Teanna says

    January 31, 2017 at 5:43 pm

    Is a serving 1 cup?

    Reply
    • Sara says

      January 31, 2017 at 10:33 pm

      That’s correct!

      Reply
  10. Beth says

    January 31, 2017 at 11:44 am

    4 stars
    Green giant I know also makes a riced cauliflower with peas and carrots already added , can’t wait to make this

    Reply
  11. Lynn says

    January 29, 2017 at 2:12 pm

    Absolutely delicious….I added shrimp, my family loves it.

    Reply
  12. Delilah says

    January 25, 2017 at 8:07 pm

    5 stars
    Had this for dinner tonight and it was a hit. Really good and simple. I added chicken as well.

    Reply
  13. Angie says

    January 14, 2017 at 4:13 pm

    5 stars
    I ran my cauliflower over a box grater – worked great! I also added some thinly sliced beef and bean sprouts. VERY good. Thank you!

    Reply
  14. Claudia says

    January 9, 2017 at 9:54 am

    what is riced cauliflower please? is there a recipe?

    Reply
    • Sara says

      January 9, 2017 at 12:09 pm

      All you have to do is take a head of cauliflower, break the florets into pieces and put into the food processor. Pulse until small pieces form that look like rice. Here’s a more specific recipe: http://minimalistbaker.com/how-to-make-cauliflower-rice/

      Reply
      • Sherry says

        January 9, 2018 at 10:22 am

        5 stars
        This cauliflower rice is so so good, Fits right in with my clean eating would definitely recemend it to friends!!!

        Reply
  15. Rita says

    January 6, 2017 at 7:48 am

    How many servings?

    Reply
    • Sara says

      January 6, 2017 at 8:02 am

      4 servings!

      Reply
  16. Greg says

    January 3, 2017 at 1:45 pm

    5 stars
    I love fried rice and I love cauliflower. This has got to be the coolest way to eat cauliflower!

    Reply

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