Cauliflower Fried Rice will trick your tastebuds in the best way possible. This 20 minute gluten-free, low-carb recipe will be a hit at your house!
Do you ever find it funny thinking about the things you know now, never thinking you’d know anything about them?
I also say with 100% certainty that I would have never thought to swap rice for CAULIFLOWER in this simple fried rice recipe had I not been diagnosed with Celiac Disease last year, but here we are! I’m definitely not complaining though because Cauliflower Fried Rice has me floored.
Grated or “riced” cauliflower is stir fried with frozen mixed vegetables, green onions, garlic, and sesame oil-laced eggs then tossed with gluten-free Tamari (or soy sauce if you’re not gluten-free) and served up hot. Absolutely delicious. A revelation. No restaurant nor rice required!
Eating gluten-free is going well and I truly don’t find it to be a huge challenge at home, but that’s only half the battle. My body is still in healing mode which has made it sensitive to other foods like grains, including rice. This has been tough because after going gluten-free I pretty much started eating ALL THE RICE.
Now though, in order to help my body heal, I’m getting creative and it’s been a good thing! We’re eating a ton of fresh fruits and vegetables, and making healthy swaps like using shredded cauliflower for rice in one of my favorite fake-out take-out dishes, Fried Rice. Gluten free or not, you MUST try this dish.
Tips for Making Cauliflower Fried Rice:
- Fresh or Frozen. I’m showing how to make this recipe with freshly riced cauliflower, but you can make this recipe with frozen, store-bought pre-riced cauliflower. No need to thaw prior to cooking.
- Tools Needed. While a food processor rices cauliflower in seconds, you can also use a simple box grater to make cauliflower rice. Additionally, a large wok works great for this recipe, but a large nonstick skillet does the job too. Be sure to use high heat no matter which pan you use.
- Allergies. If you have a sesame allergy, feel free to use a flavored wok oil, or regular vegetable oil.
- Cooking Tip. Don’t season too early! If you add salt too early in the stir frying process the cauliflower will release its moisture causing the dish to steam vs saute.
Like I said, even if you don’t need to eat gluten-free, we could all use a little more plants in our diet, no? This low-carb, 20 minute supper is going to make you all kinds of happy, I just know it!
How to Make This Recipe:
Start by slicing out the core of a small head of cauliflower, then cut the head into a few big hunks.
Next fit a food processor with the grating attachment. If you don’t have a food processor you can use a box grater OR, as I mentioned, you can use store-bought frozen riced cauliflower instead.
Pop the cauliflower hunks into the shoot then let ‘er rip.
Here’s a close up shot of the results. Visually the cauliflower is a cross between rice and hash browns.
Cooking time: Pop a large wok or nonstick skillet over high heat then add 1 Tablespoon sesame oil. If you have a sesame allergy I’d use wok oil (oil flavored with garlic and ginger,) or vegetable oil. Measure out 4 cups grated cauliflower then add it to the hot oil along with 1/2 cup frozen mixed vegetables and 2 chopped green onions.
Stir fry until the cauliflower is just starting to become tender, 3-4 minutes, then add 3 cloves minced garlic and season with salt and pepper. As I mentioned above, if you season too early in the stir frying process the cauliflower will release moisture which will cause it to steam it vs saute. Stir fry until the garlic is fragrant, another minute or so.
Next, push the cauliflower to the sides of the wok to create a well in the center, then stream in 2 eggs whisked with 1 teaspoon sesame oil. Let sit until set on the bottom then scramble and toss to combine.
Last step is to drizzle in 3 Tablespoons gluten-free Tamari or soy sauce (dish will not be GF if using traditional soy sauce) then toss to combine.
Scoop the Cauliflower Fried Rice into bowls then serve! I hope you love this healthier, gluten free take-out fake out dish – enjoy!
Similar Recipes:
- Kimchi Fried Rice >
- Very-Veggie Cauliflower Hash Brown Breakfast Bowl >
- Sheet Pan Sausage and Peppers with Parmesan-Garlic Cauliflower Rice >
Cauliflower Fried Rice
Description
Cauliflower Fried Rice will trick your tastebuds in the best way possible. This 20 minute gluten-free, low-carb recipe will be a hit at your house!
Ingredients
- 1 Tablespoon + 1 teaspoon sesame oil
- 2 eggs
- 1 small head cauliflower
- 1/2 cup frozen mixed vegetables
- 2 green onions
- 3 cloves garlic, minced
- salt and pepper
- 3 Tablespoons gluten-free Tamari or soy sauce (dish will not be GF if using soy sauce)
Directions
- Combine 1 teaspoon sesame oil with eggs in a bowl then whisk to combine and set aside. Chop cauliflower head into big chunks then send through a food processor fitted with the grating attachment. Alternatively you could grate the cauliflower on a box grater. Measure out 4 cups grated cauliflower then save the rest for another use.
- Heat remaining 1 Tablespoon sesame oil in a wok or large nonstick skillet over high heat. Add cauliflower, green onions, and frozen mixed vegetables then stir fry until cauliflower is just beginning to turn tender, 3-4 minutes. Add garlic, season with salt and pepper, and then continue to stir fry until garlic is fragrant, 30 seconds or so.
- Push mixture to the sides of the wok to create an opening in the center then add the eggs and scramble. Toss mixture to combine then drizzle in gluten-free Tamari and mix again to combine. Serve hot.
This recipe is courtesy of Iowa Girl Eats, http://iowagirleats.com.
Video
More Gluten Free Take-Out Fake-Out Recipes:
Summer Roll Noodle Bowls with Peanut Sauce >
Fresh Summer Rolls with Spicy Peanut Dipping Sauce >
I love how you’re making the best of your restrictions! This looks like a great way to enjoy a favorite dish without the rice. I’ve had cauliflower rice twice–the first time almost scarred me for life. I reluctantly tried it again and it was good. So I know it can be good when prepared correctly. Looks like this dish has plenty of flavor!
This looks EXACTLY like regular fried rice! So smart :) Love it.
I’ve been wanting to try this. With rice it’s always better to use day old rice for fried rice. Do you think the same is true for cauliflower or does it matter?
You can definitely grate the cauliflower a day ahead to save some time but it won’t make a difference texture/taste wise if it’s fresh or day old grated.
The reason why they use day old rice is because the glutens or starches in the rice develop more which is great for sushi, it will hold it’s shape. Won’t matter with cauliflower.
Rice doesn’t have any gluten but cauliflower is a great substitute if you want to reduce calories and carbs
This recipe looks delicious! I make a similar sauce with sesame oil, soy sauce, garlic powder, and TONS of red pepper flakes! :D
LOL I think we need to see a picture of your billboard! :) That dish looks so yummy and guilt free. LOVE!
Alright alright, I’ve considered making cauliflower fried rice before, but always assumed it was difficult. It might be time for me to finally make it! Also, I’ve been known to make quinoa (which I think is GF?) instead of regular rice as a side for chinese food.
I’ve been wanting to try this, so thanks for the recipe. It looks delicious! I’m not sure my cook (my husband) would rave over it, but I might try to make it on my own.
YUM! Started Atkins a few days ago, and this is the perfect low carb side!! :D
I have never made cauliflower rice, but this is the recipe that makes me want to actually try it! I love, love, love fried rice! My husband is a cauliflower hater, so all of this will be for me. :)
My kids call cauliflower the magical vegetable bc we can’t have any grains or starches for a while (we’re doing the GAPS diet to heal leaky guts). It replaces rice and potatoes for us. Do you ever use frozen cauliflower to make your rice? I love to keep it on hand. I make cauli-rice to make a fajita skillet dish (we don’t do GF tortillas. Full of chemicals) and an enchilada casserole. And I put it in chicken soup to have chicken and rice soup. For that I add it to each individual bowl and ladle the soup over it so it doesn’t disintegrate by getting overcooked in the pot. What are you doing to heal?
Just wanted to let you know every time I come to your website within the past 2 days, I get a malicious image threat from my norton antivirus program.
You may have just convinced me to try this cauliflower rice thing once and for all! I have a friend who’s been trying to get me onto it for a while now and I keep resisting. You make it sound delicious though!
Just curious, but is there a reason you have to use the grater on the food processor? I don’t have a grater for mine so wondering if I can just throw the pieces in with the regular blade.
Can’t wait to try this recipe!
I was diagnosed with Celiac disease 11 years ago and never got quite as well as I should have. Fast forward to this year and I started working with a dietician that recommended I follow the specific carbohydrate diet.
The theory is that for many people with celiac it’s not only the gluten protein you can’t digest but also the starches that surround it.The traditional gluten free diet has been so simplified that it’s not as effective as it could be.
The starches in gluten are similar to those in other grains and result in the inability to properly digest them as well as other disaccharides in general (etc.lactose). The diet is basically paleo minus startchy vegetables like sweet potatoes. It’s no picnic but definitely worth a try.
If you’re interested in reading more, I’d highly suggest BREAKING THE VICIOUS CYCLE by Elaine Gottschall. I was skeptical at first but as a nutrition professional myself, I do find there is a good body of research to support it. I only wish someone had clued me into this a decade ago!
Good luck with the diet and hang in there! The first couple years are the hardest.
If you have any questions, feel free to email me,
Anna
Love your recipes but for someone who needs to stay away from certain grains the mixed veggies have corn in them.
She mentioned that…
long with 1/2 cup frozen mixed vegetables (don’t use a mix with corn to make grain free) and 2 chopped green onions.
Use frozen peas and carrots if you can’t eat the mixed veg.
I could live on this alone and be perfectly happy:)
I am obsessed with cauliflower lately, so this is a huge win for me. :-)
That paragraph about hip hop knowledge? Seriously! Sometimes I think that if I could replace every memorized lyric to every hip hop/rap (or really any) song I know, with actual, VALUABLE information, I would be the smartest person alive! Like, why is my brain able to store every beat, lyric, instrumental interlude, etc. but not the freaking code to the conference room closet at work?! As for that hashtag, I think that is the EXACT hashtag the hubby and I have been searching for every time we catch ourselves saying something totally uncool as we prep for the arrival of our babies. #stealingit
this sounds great I’m going to try it soon thank you
I have been eating cauliflower rice since becoming diabetic a few years ago. Love it! I keep it in the freezer – just grate and freeze it raw – for fried rice, chicken stir-fry, etc. My husband who previously would not eat cauliflower likes it when prepared this way.
Thanks for posting this! I know there are other tutorials out there for this dish, but I make more dishes off of your blog than any other. Most trusted!
I do not have celiacs, but I do have an autoimmune disorder and my nutritionist is pushing the GF life for me. I am mostly primal already and really only eat gluten maybe once a week if someone is serving me something with it outside of home, so it’s just making the decision to go that final step…the step that requires strangers accommodate you. Ugh I hate that for some reason.
I can definitely relate. Luckily we (and I’m sure you do too) have wonderfully supportive friends and family and no matter how bad we feel about it, they would do anything to help! But yes, it still sucks. :)
[…] Cauliflower Fried Rice from Iowa Girl Eats (vt, v, gf, df) […]
This looks delicious and healthy, I’m going to try to make it this weekend, I’ve been looking for something to do with the cauliflower in the fridge :)
x
Jess
http://www.mossandmink.com
i have that food processor and am obsessed. I will be trying this recipe thanks!
looks super delicious!!
Love cauliflower as does my husband. Hope he enjoys it in fried “rice” as well as he does with cheese.
To the writer who says mixed veggies contain corn: there are different frozen veggies without corn, but it might take a bit of time to find them.
To those who just hate to inconvenience their hosts: Your real friends will be glad to cater to your needs. As for others, the not such good friends, consider furnishing your own meal when visiting; saves a lot of hurt feelings and tummy rumbles. Your host might be glad to not have to set aside time for just your portion of the meal, and most will be understanding instead of insulted.
Love your recipes!
There is an additional possibility to the “friends” issue being discussed. That is that you friend may be not just willing, but anxious to try a new recipe, even if it is GF. There are many recipes for GF meals and sides that tast at least as good as their non-GF versions. Better tasting is better tasting. I am finding that to be true when we have friends over. Many of them love the GF dishes I fix for my wife and want the recipe.
Wow…what a good idea. My mom just ordered one of those food processors so I may have to try this since Im trying to stay away from rice!
What a great idea – I tried it and it was delicious!
Thanks for reporting back, Emily – so glad you enjoyed!
One head of cauliflower and dinner in 20 minutes? I was skeptical, but this turned out exactly as pictured! Look forward to adding chicken, shrimp, and lots more spices as suggested above for variation. Thanks for all the ideas!
Ahh, awesome – thanks for the feedback!
Looks so yummy! I love rice too much. I really need to replace some with cauliflower. :) This fried rice looks amazing!
I’ve made other cauliflower “rice” dishes before but can always tell that it’s not really rice. I made this dish for my husband and me and was amazed. My husband ate his entire bowl and honestly did not know that it was cauliflower! I’ll be making this a lot.
Ahhh – that is so amazing!!
This was absolutely delicious.
Didn’t have any frozen veggies.
Instead lightly sautéed some onions first.
Used this strips of carrots and added steamed snow peas.
Will be making this often.
Also added szechuan pepper at end.
Just made this last night and it was awesome! Now I’m excited for leftovers today :)
I made this last night for my family. They were blown away. No one could believe that it wasn’t rice. Thank you for this great, easy recipe.
I made this last night for supper!! So yummy and I didn’t miss the rice at all! Plus it was super easy to make! thank you!!!
Just an excellent recipe!!
Made this last night for dinner (I added cooked chicken) and it was amazing! Thanks for yet another great recipe!!! :)
I made this last night, no food processor so used a box grater and it was easier than I thought. Took some time but the rest was a breeze. My kids liked it. I asked them if they knew what they were eating. “Fried Rice” they responded…I left it at that!
completely sold! Just made it and taste like rice! I can see whipping up a batch for lunches too,
I don’t have a food processor or a box grater so I used this little Parmesan grater I had on hand..lol. A little messy and took me a little while but once that ws done…the rest was so quick!
Thank you!
(Any recommendations for a food processor?)
Here’s the one I have, Ginny, I love it!!
I am well known in my family for my dislike of vegetables. But as I’ve gotten older I know I have to eat them- and set an example for my kids too. So, with heavy heart, I prepared this fried “rice” last night absolutely convinced there was no way I could choke it down. I could not have been more wrong- it was delicious and I SWEAR I could not tell I was eating cauliflower. It was so good I bragged to everyone I knew that I ate cauliflower and I sent them this link so they could try it. This is the third or fourth recipe I’ve made of yours and I am sold. Really love your stuff. You need a cookbook!!!
Great recipe; definitely a keeper. Served this with Asian Grilled Salmon tonight and everyone was happy. I will be making this again and again. Thank you for sharing.
BTW, I saw a quick video on chopping cauliflower with water in a blender. Thought I’d give it a try and it was really close to a real rice texture.
I am a huge fan of mashed cauliflower…I’m going to have to give this a try!
I made this for dinner tonight, and it absolutely blew my mind! Thank you!
I’ve been a huge fan of your blog for a long time. After making this cauliflower fried rice, I’m an even bigger fan! It was quick, easy, delicious, and healthy! I truly didn’t miss the rice at all. Thank you!
[…] Well, lets just say, this was not one of my finest ideas….great intension, not so great turnout. I thought it would be so fun to surprise Adam with a Movie and Take Out Night at Home Friday night. After a little Pinterest searching I found what I was going to make, Baked Sweet and Sour Chicken, Pork Potstickers and Cauliflower Fried Rice. […]
[…] Recipe adapted from Iowa Girl Eats […]
LOVE THIS RECIPE!!!! So simple to throw together and you don’t feel guilty eating a huge bowl of it! :) Thank you mas!!
This is great! A nice vegetarian dinner that’s even more filling than your normal chicken fried rice! The texture was definitely different than fried rice, but not bad at all and the flavors were perfect. Loved it!
Made this a couple of days ago. We LOVED it. I added beef to mine. Thank you for posting your recipe. I will make this over and over again!
So glad to hear, Nicolle, thanks for the great feedback!
[…] never taste exactly like the original dish, but sometimes can come awfully close. Once I tried a Chinese fried cauli-rice recipe that tasted so much like real Chinese fried rice, my husband said he would have believed it was […]
how many calories per serving?
it’s really yummy!