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.
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!!!
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 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!
Made this last night for dinner (I added cooked chicken) and it was amazing! Thanks for yet another great recipe!!! :)
Just an excellent 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!!!
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.
Just made this last night and it was awesome! Now I’m excited for leftovers today :)
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.
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!!
Looks so yummy! I love rice too much. I really need to replace some with cauliflower. :) This fried rice looks amazing!
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!
What a great idea – I tried it and it was delicious!
Thanks for reporting back, Emily – so glad you enjoyed!