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 don’t normally comment on things I find on the internet or Pinterest. But you must know that this is now a fan favorite at my house! The only thing I change is to add more of the frozen vegetables to the mix. And I always buy a large head of cauliflower so I can double the recipe. The first batch is usually devoured in minutes.
This was amazing!! Made it for dinner tonight and can’t stay out of it. I’ve tried other recipes and they always turn out watery. Thanks for sharing! Thankfully it made enough for leftovers.
This cauliflower rice is the best healthy tasting swap I have ever made!! This taste exactly like Chinese take out but without all the icky stuff. I cannot get enough. I added a couple of more veggies like zucchini and carrots to clear out my fridge. You have simplified a dish that is guilt free and delicious!!! Im a fan!
Do you happen to know the calorie count for this recipe or even an estimate? I entered the ingredients into my calorie counter and it was pretty low. Since I’m new to the cauliflower as rice substitute I’m interested in a second opinion on the calorie count. Love to hear what you think! Btw it tasted amazing!
Hi there! I don’t have a calorie count but I would not be surprised if it was very low – cauliflower is extremely low calorie!
Hey Kristen, I did the Macro count and 1 cup is about 110 calories. Enjoy!
This was soooo good! My husband and three (picky) boys loved it as well. It is definitely going into my ongoing rotation. Thank you for such a yummy substitute.
I’m so glad to hear, Barb! Thanks for the feedback!
FYI, Pinterest has blocked your site, stating that it’s a spam portal. =( I had to enter the the website manually and search for this recipe. Hope you can protest with them, because your recipes are GREAT! This one is a favorite, had it pinned to remind me to make it (I have been big on variety for a few months) but when I went to the pin to pull up your website and refresh my memory before going to the grocery store, I couldn’t easily access the recipe that way.
Pinterest went bonkers yesterday and marked thousands of sites as spam for no reason. Hoping to get it fixed ASAP! Thank you so much for your nice note!!
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!
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!
LOVE THIS RECIPE!!!! So simple to throw together and you don’t feel guilty eating a huge bowl of it! :) Thank you mas!!
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!
I made this for dinner tonight, and it absolutely blew my mind! Thank you!
I am a huge fan of mashed cauliflower…I’m going to have to give this a try!
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.