Cauliflower Fried Rice

Cauliflower Fried Rice – a quick, simple, and healthy Asian inspired dinner made with cauliflower, frozen vegetables, onion, garlic, ginger, eggs, soy sauce, and sesame oil!  This easy stir fry recipe comes together in 20 minutes, making it perfect for busy weeknights. Low-carb, low-calorie, gluten-free, grain-free, and vegetarian.

bowl of cauliflower fried rice

Cauliflower can be used in so many creative ways. You can turn into a pizza crust, breadsticks, mashed potatoes, hummus, etc.

Cauliflower is also an excellent substitute for rice when you’re looking to lighten up your meals, or you want to incorporate extra veggies into your diet.

This fried rice is the perfect option for anyone looking for a healthier version of the much loved Chinese stir fry without compromising on flavor. 

How to make cauliflower rice

Making cauliflower rice is simple and straightforward. All you need to do is wash a head of cauliflower, remove the florets from the stem, and pulse them in the food processor until you have small, rice-like pieces. It only takes about 30 seconds!  Just be careful not to over process it, or you can turn the cauliflower into a mash.

You can also use the shredding blade of your food processor. 

No food processor? Use a blender, a box grater or chop the florets into grain-sized pieces with a large chef’s knife.

Riced cauliflower is readily available pre-cut and bagged in the produce and frozen sections of most supermarkets.

How much “rice” does one head of cauliflower make?

One medium head of cauliflower will make about 5 cups of cauliflower rice.

Cauliflower rice can be stored uncooked in the fridge for up to 3 days, or in the freezer for up to 3 months. 

Cauliflower rice in a food processor

Cauliflower rice stir fry ingredients

To make this cauliflower fried rice recipe, you will need:

  • Sesame oil: you can find it in the Asian section of grocery stores, or order it on Amazon. If you don’t have sesame oil, any kind of mild oil will work — olive oil, avocado oil, peanut oil, coconut oil, etc. 
  • Garlic, onion, and ginger: for extra flavor. 
  • Cauliflower rice: either rice your cauliflower or, even easier, grab frozen riced cauliflower.
  • Frozen peas and carrots:  feel free to use fresh veggies.
  • Eggs: add great flavor, texture, and protein.
  • Soy sauce: I used low-sodium soy sauce. Use tamari for gluten-free.
  • Green onions: green parts only for topping.
cauliflower stir-fry - Ingredients

How to make cauliflower fried rice 

It’s important to have all of your ingredients ready because once you start cooking, everything goes quite quickly.

  1. Cauliflower rice: add the cauliflower florets to your food processor and pulse until it resembles rice.
  2. Sautee: heat the sesame oil over medium heat, and saute the garlic, ginger, and onion.
  3. Stir-fry: add the peas, carrots, and cauliflower rice and stir-fry until the vegetables are heated through and the cauliflower is soft.
  4. Scramble the eggs – make a well in the middle of the vegetable mixture, add the beaten eggs and scramble just until set. Once the eggs are cooked, stir everything together.
  5. Serve: stir in the soy sauce and top with green onions just before serving.


This is a basic recipe for cauliflower rice stir fry, feel free to get creative and use up other leftover ingredients you may happen to have on hand. 

  • Add protein: cooked chicken, beef, pork, salmon, shrimp or tofu would be delicious.
  • Add more veggies: snap peas, mushrooms, bell peppers, broccoli, or bok choi.
  • Make it spicy: for a spicy kick, add either crushed red pepper flakes or a few teaspoons of sriracha sauce.
  • Gluten-free: replace the soy sauce with tamari. 
  • Veganomit the eggs and use scrambled tofu.
Cauliflower fried rice in a bowl with chopsticks


Cauliflower fried rice can be stored in the refrigerator for up to 3 days, though I find it tastes much better eaten the day it’s made.  You can reheat it in either a skillet or in the microwave.

Can I freeze cauliflower fried rice? Unfortunately, it gets mushy if you freeze/thaw it since it absorbs the sauce. You can freeze uncooked cauliflower rice.

More Asian inspired recipes:

Healthy Asian Chicken Lettuce Wraps, Chopped Asian Salad, Quinoa Fried Rice

More low-carb and super flavourful cauliflower recipes:

Roasted Cauliflower “Hummus”, Cauliflower Mashed Potatoes, Creamy Cauliflower Soup

If you make this recipe, please leave a feedback and rating in the comment below. I always love hearing how it turns out for you! ♡

bowl of cauliflower fried rice
5 from 3 votes
Cauliflower Fried Rice
Prep Time:
5 mins
Cook Time:
15 mins
Total Time:
20 mins
Author: Elena
Course: Main Course, Side Dish
Cuisine: Asian
Servings:4 as a main course

Cauliflower Fried Rice - This easy and healthy Asian inspired recipe comes together in 20 minutes, making it perfect for busy weeknights. Low-carb, low-calorie, gluten-free, grain-free, and vegetarian. 

  • 1 medium-sized head of cauliflower (about 24 oz/680 g) stem removed & cut into florets
  • 2 tablespoons sesame oil divided
  • 1 small onion diced
  • 2 garlic cloves minced
  • 1 teaspoon minced ginger
  • 1 1/2 cup (240 grams) frozen peas and carrots thawed
  • 2 large eggs lightly beaten
  • 2-3 tablespoons low-sodium soy sauce (tamari for gluten-free)
  • salt and freshly ground pepper to taste
  • 3 green onions (green parts only) thinly sliced
Cauliflower rice:
  1. Working in batches, pulse the cauliflower in a food processor until it resembles small grains of rice.

  1. Heat 1 1/2 tablespoon of sesame oil in a large skillet over medium heat. 

    Sautee the onion until soft, about 2-3 minutes. 

  2. Add the garlic and ginger, and cook, stirring constantly, for 30 seconds, until fragrant.

  3. Add the peas, carrots, and cauliflower rice. Season with salt and pepper.

  4. Stir-fry until the vegetables are heated through and the cauliflower is soft but not mushy, about 3-4 minutes. 

  1. Use a spatula to move the vegetables to the edges of the skillet, leaving a well in the middle.

  2. Add the remaining 1/2 tablespoon of sesame oil to center of the pan then add the eggs and scramble just until set. 

  3. Once the eggs are cooked, break them into small scrambled pieces, and stir everything together.

  1. Remove from heat and stir in the soy sauce. 

    Taste the rice and add more soy sauce, salt, and pepper as needed.

  2. Garnish with sliced green onions and serve immediately.


Leftover rice can be stored in an airtight container in the fridge for up to 3 days.

Nutrition Information
Amount per serving (1 portion) — Calories: 172, Fat: 9g, Saturated Fat: 2g, Cholesterol: 82mg, Sodium: 453mg, Carbohydrates: 17g, Fiber: 6g, Sugar: 4g, Protein: 8g

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10 comments on “Cauliflower Fried Rice”

  1. Wow! This was amazing. I just finished dinner and I couldn’t have hoped for an easier or quicker meal. Thanks

  2. The cauliflower rice recipe is so delicious. Tastes just like the real thing.

  3. So good! Thank you for the recipe

  4. This is my first time trying riced cauliflower. You’re recipe was spot on! I had to vari a little. I used frozen prepackaged riced cauliflower, frozen peas and carrots and threw in a can of chicken breast. It still was fantastic! I think I may have gone too easy on the cauliflower though because I wasn’t sure how many cups a head made. Do you know?

    Thanks for sharing! I’m so excited about this… and my picky eating husband was gong nuts over this! So much flavor! He’s always the first to turn up his nose at substitute foods so most the time I’m on my own which is hard being a diabetic and cooking two meals! This one we can both enjoy!

  5. WOW! This looks so delicious!

  6. very tasty

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