Cauliflower Fried Rice |A Healthy and Delicious Alternative |


Cauliflower fried rice is a popular dish that is a healthCauliflower Fried Riceier alternative to traditional fried rice. It replaces the rice with finely chopped or grated cauliflower, making it low in carbohydrates and suitable for those following a low-carb or keto diet. It’s also a great option for those looking to incorporate more vegetables into their meals.

The cauliflower is cooked with a variety of vegetables, such as onions, garlic, carrots, peas, and bell peppers, along with seasonings like soy sauce or tamari for flavor. It can be customized with your favorite ingredients, such as mushrooms, broccoli, or even protein sources like chicken, shrimp, or tofu.


To prepare cauliflower fried rice, the cauliflower is processed into small rice-like pieces using a food processor or grated with a grater. It is then stir-fried with the vegetables, creating a flavorful and satisfying dish that resembles the texture and taste of traditional fried rice.

Cauliflower fried rice is not only delicious but also a versatile dish that can be enjoyed as a main course or a side dish. It’s a great way to incorporate more vegetables into your diet and can be easily customized to suit your taste preferences.


  • 1 medium head of cauliflower
  • 2 tablespoons oil (vegetable, olive, or coconut oil)
  • 1 small onion, finely chopped
  • 2 cloves of garlic, minced
  • 1 cup mixed vegetables (carrots, peas, corn, bell peppers, etc.)
  • 2 eggs, lightly beaten
  • 3 tablespoons soy sauce (or tamari for a gluten-free option)
  • Salt and pepper to taste
  • Optional toppings: sliced green onions, sesame seeds


  1. Prepare the cauliflower by removing the leaves and core. Cut it into florets and wash them thoroughly. Pat dry with a towel or use a salad spinner to remove excess moisture.
  2. Place the cauliflower florets in a food processor and pulse until they reach a rice-like consistency. Alternatively, you can grate the cauliflower using a box grater.
  3. Heat one tablespoon of oil in a large skillet or wok over medium heat. Add the chopped onion and minced garlic, and sauté for 2-3 minutes until the onion becomes translucent and fragrant.
  4. Add the mixed vegetables to the skillet and stir-fry for another 2-3 minutes until they are cooked but still slightly crisp.
  5. Push the vegetables to one side of the skillet, creating an empty space. Pour the lightly beaten eggs into the empty space and scramble them gently until cooked.
  6. Add the cauliflower “rice” to the skillet and stir well to combine it with the vegetables and eggs. Cook for 5-6 minutes, stirring occasionally, until the cauliflower is tender but not mushy.
  7. Drizzle the soy sauce over the cauliflower rice and continue stirring to distribute it evenly. Season with salt and pepper to taste.
  8. Remove the skillet from the heat and garnish with sliced green onions and sesame seeds if desired.
  9. Serve the cauliflower fried rice hot as a main dish or as a side to your favorite protein.

Tips and variation:

  • Add protein: To make the dish more filling and nutritious, consider adding protein sources such as cooked chicken, shrimp, beef, tofu, or scrambled eggs. You can cook the protein separately and then add it to the fried rice during the final stages of cooking.
  • Flavor variations: Experiment with different sauces and seasonings to create unique flavor profiles. You can try using teriyaki sauce, oyster sauce, hoisin sauce, or even a splash of fish sauce for a savory umami taste. Additionally, spices like ginger, red pepper flakes, or Chinese five-spice powder can add depth to the dish.
  • Colorful vegetables: While the recipe typically includes vegetables like carrots, peas, and bell peppers, feel free to incorporate other colorful vegetables such as broccoli, snap peas, mushrooms, or zucchini. This will not only add flavor and texture but also make your dish more visually appealing.
  • Texture and crunch: For added texture and crunch, consider topping your cauliflower fried rice with chopped green onions, toasted sesame seeds, crushed peanuts, or sliced almonds. These toppings can provide a delightful contrast to the softer cauliflower rice.
  • Make it spicy: If you enjoy some heat, you can add a touch of chili sauce, sriracha, or red pepper flakes to the dish. Adjust the amount according to your spice preference.
  • Precook cauliflower: If you prefer a softer texture, you can precook the cauliflower rice by steaming or microwaving it before stir-frying. This can help reduce the raw cauliflower taste and make it more tender.
  • Use leftovers: Cauliflower fried rice is a great dish to use up leftover vegetables or protein from previous meals. Simply chop or dice the leftovers and add them to the stir-fry.
  • Customize seasoning: Feel free to adjust the seasoning to suit your taste preferences. If you prefer a less salty flavor, reduce the amount of soy sauce or opt for a low-sodium soy sauce. You can also add additional spices or herbs to enhance the flavor.

the beauty of cauliflower fried rice lies in its versatility, so don’t be afraid to get creative and make it your own. Enjoy experimenting with different ingredients and flavors to create a cauliflower fried rice recipe that suits your taste!

Serving Suggestions:

  • Serve cauliflower fried rice as a standalone main dish. It’s a flavorful and filling option that can be enjoyed on its own. You can add protein sources like cooked chicken, shrimp, tofu, or scrambled eggs to make it a complete meal.
  • Serve cauliflower fried rice as a side dish to accompany your favorite protein, such as grilled chicken, fish, or steak. It pairs well with a variety of proteins and adds a nutritious and flavorful element to the meal.
  • Create a vibrant and nutritious Buddha Bowl by layering cauliflower fried rice with a variety of toppings and ingredients. Add some fresh greens, sliced avocado, roasted vegetables, and a protein source of your choice. Drizzle with your favorite dressing or sauce for a satisfying and balanced meal.
  • Use the cauliflower fried rice as a filling for bell peppers. Cut the bell peppers in half, remove the seeds, and fill them with the fried rice mixture. Bake in the oven until the peppers are tender. This creates a colorful and healthy stuffed pepper dish.
  • Use the cauliflower fried rice as a filling for a wrap or burrito. You can use lettuce wraps, collard greens, or tortillas to wrap the fried rice along with your favorite toppings such as sliced avocado, shredded cheese, and salsa. It’s a great option for a quick and portable meal.
  • Pack cauliflower fried rice in a lunchbox for a delicious and healthy meal on the go. It can be enjoyed cold or reheated. Add some fresh fruits or a side salad to complete the lunchbox.
  • Create flavorful and customizable fried rice bowls by adding additional toppings and sauces. Top the cauliflower fried rice with sautéed mushrooms, crispy tofu, sliced cucumbers, pickled vegetables, and a drizzle of sesame sauce or spicy mayo.
  • garnish your cauliflower fried rice with fresh herbs like cilantro or sliced green onions for added freshness and presentation. Feel free to get creative and tailor the serving suggestions to your taste preferences and dietary needs.


Q: Is cauliflower fried rice a low-carb option?
A: Yes, cauliflower fried rice is considered a low-carb option because it replaces traditional rice with cauliflower, which is lower in carbohydrates. It’s a popular choice for those following low-carb or keto diets.

Q: Can I use frozen cauliflower rice for this recipe?
A: Absolutely! Using frozen cauliflower rice can save you time and effort. Simply thaw the cauliflower rice according to the package instructions and use it in place of fresh cauliflower in the recipe.

Q: How do I store cauliflower fried rice?
A: Allow the cauliflower fried rice to cool completely before storing it in an airtight container. It can be refrigerated for up to 3-4 days. When reheating, you can use a microwave or reheat it in a skillet over medium heat with a splash of oil.

Q: Can I freeze cauliflower fried rice?
A: Yes, you can freeze cauliflower fried rice. Allow it to cool completely, then transfer it to a freezer-safe container or freezer bags. It can be stored in the freezer for up to 2-3 months. Thaw it in the refrigerator overnight before reheating.

Q: Can I customize the vegetables used in cauliflower fried rice?
A: Absolutely! Feel free to customize the vegetables based on your preferences or what you have on hand. You can add or substitute vegetables such as broccoli, snap peas, mushrooms, zucchini, or any other vegetables you enjoy.

Q: Can I make cauliflower fried rice vegan or vegetarian?
A: Yes, you can easily make cauliflower fried rice vegan or vegetarian. Simply omit the eggs and add more vegetables or tofu for protein. Use tamari instead of soy sauce if you prefer a gluten-free and vegan option.

Q: How do I achieve a similar texture to traditional fried rice with cauliflower rice?
A: To achieve a texture similar to traditional fried rice, make sure to stir-fry the cauliflower rice until it is tender but not mushy. Avoid overcooking, as it can become too soft. You can also try precooking the cauliflower rice slightly before stir-frying to achieve a softer texture.

Q: Can I make cauliflower fried rice spicy?
A: Yes, you can add spice to cauliflower fried rice. You can incorporate chili sauce, sriracha, red pepper flakes, or other hot sauces to add heat and spice. Adjust the amount of spice according to your preference.


  • Calories: Approximately 150-200 calories
  • Total Fat: 8-12 grams
  • Saturated Fat: 1-2 grams
  • Carbohydrates: 12-15 grams
  • Fiber: 4-6 grams
  • Sugar: 4-6 grams
  • Protein: 5-8 grams

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