Cauliflower Fried Rice will trick your tastebuds in the best way possible. This 20 minute low-carb recipe tastes like regular fried rice!
“Very easy and delicious. It was so on point, my husband didn’t even know it was cauliflower rice. HA!! This definitely goes into the rotation.”
There are a few things to be grateful for in terms of getting diagnosed with Celiac Disease, including eating fresher and healthier than ever before.
Case in point: Cauliflower Fried Rice!
I can say with 100% certainty that I would have never thought to swap regular white rice for CAULIFLOWER rice in my standard fried rice recipe had I not been diagnosed, but this is one healthy swap that I am totally here for. It’s a dead ringer for the real thing!
Watch How to Make It
Grain Free Cauliflower Fried Rice
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.
Tips for Making Cauliflower Fried Rice
- Fresh or Frozen: I’ll show you how to make this recipe with freshly riced cauliflower though you can use frozen, pre-riced cauliflower instead. No need to thaw prior to cooking.
- Customize It: Add any/all vegetables you may have on hand. I often add frozen pepper stir fry mix and/or frozen edamame.
- Tools Needed: While a food processor rices cauliflower in seconds, you can also use a box grater to make cauliflower rice. Additionally, a large wok works great for this recipe, though a large, nonstick skillet does the job too.
- Too veggie heavy? If you’re serving Cauliflower Fried Rice to little ones, or have a dining parter that won’t go for so many veggies, feel free to cut the cauliflower rice with regular, cooked white rice.
- Pump up the protein: If the egg aren’t your thing, swap in shrimp or cubed tofu instead. Leftover diced steak, smoked sausage, or chicken is great too.
Even if you don’t need to eat gluten-free, we could all use a little more plants in our diet. This low-carb, 20 minute supper is going to make you all kinds of happy!
Step 1: Prep the Cauliflower
Start by slicing out the core of a small head of cauliflower, then cut the head into a few big hunks.
Next, fit a large 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.
Step 2: Cook the Cauliflower Fried Rice
Place a large wok or nonstick skillet over high heat then add sesame oil. Measure out 4 cups grated cauliflower then add it to the hot oil along with frozen mixed vegetables and chopped green onions.
Stir fry until the cauliflower is just starting to become tender, 3-4 minutes, then add minced garlic and season with salt and pepper. 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 pour in a couple of eggs whisked with more sesame oil. Let sit until set on the bottom then scramble and toss to combine.
Last step is to drizzle in gluten-free Tamari or soy sauce then toss to combine.
Last step is to scoop the Cauliflower Fried Rice into bowls then serve. I hope you love this healthier, gluten free take-out fake out dish – enjoy!
More Cauliflower Rice Recipes
- Low Carb Greek Chicken Bowls
- Vietnamese Style Caramelized Pork Bowls
- Spicy Tuna Roll Bowl
- Bacon Cheddar Cauliflower Chowder
- Sheet Pan Sausage and Peppers with Parmesan-Garlic Cauliflower Rice
- Healthier Kimchi Fried Rice
Equipment
Ingredients
- 4 teaspoons sesame oil, divided
- 2 eggs
- 1 small head cauliflower, see notes
- 1/2 cup frozen mixed vegetables
- 2 green onions, chopped
- 3 cloves garlic, pressed or minced
- salt and pepper
- 2 – 3 Tablespoons gluten free reduced-sodium Tamari, or soy sauce if not gluten free
Directions
- Add 1 teaspoon sesame oil plus the eggs to 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, or use 4 cups frozen cauliflower rice. Measure out 4 cups grated cauliflower then save the rest for another use.
- Heat remaining 3 teaspoons 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, 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 whisked eggs and scramble. Toss mixture to combine then drizzle in 2 Tablespoon gluten free Tamari and mix again to combine. Taste then add remaining Tablespoon gluten free Tamari if desired, and then serve.
Notes
- You can use 4 cups frozen riced cauliflower instead of freshly grating your own. No need to thaw prior to cooking.
Nutrition
Nutritional values are estimates only. Please read our full nutrition information disclaimer.
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!
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.
looks super delicious!!
i have that food processor and am obsessed. I will be trying this recipe thanks!
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
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. :)
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.
this sounds great I’m going to try it soon thank you
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
I am obsessed with cauliflower lately, so this is a huge win for me. :-)
I could live on this alone and be perfectly happy:)
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.
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