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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