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.
Love this recipe. Thank you for sharing.
this is just what I was looking for, I used a wok , came out great ! I am on a low carb diet & my Wife is diabetic so we both have to watch our carb intake , & its not very easy as some people might think . Thanks so much !!
So glad this worked out for you and your wife, Tom! Cheers to health!
I don’t normally make comments on anything I’ve BUT THIS! I made it today and it is the best. I actually like it better than the “real” fried rice. Love it and recipe us a keeper
Woooot!! So glad to hear – thanks so much for the feedback!
Do you have the nutritional info for this recipe? (Calories per serving, fat, carbs, protein, etc)
Hi Stefanie! I don’t but recommend Livestrong’s recipe calculator tool if you need that info! http://www.livestrong.com/recipes/create/
” this is perfect !
hi Kristen , ran across your recipe and had to try it being on a low carb diet, it’s awesome and low carb ! just made chicken kabobs and this is perfect!
This was actually quite good! I made it using Trader Joe’s packaged cauliflower “rice” in a skillet and ate it on it’s own and really enjoyed it! I upped the amount of veggies I put in though, 1/2 cup didn’t seem like enough for the package.
Just made this with Trader Joe’s frozen riced cauliflower (and I just saw they have fresh now, too!) and leftover fresh veggies from a vegetable tray I made yesterday. Had to use a yellow onion – didn’t have green on hand. This is SO good and next time I’ll add some chicken or shrimp. I haven’t had Chinese food in so long, and now I can make it at home! Yeah!
I love cauliflower rice and this is my first time trying fried “rice.” I chose this recipe because it was so easy, I liked the ingredients and appreciated that you specified, in cups, how much cauliflower rice to use. Many recipes simpli specify the size of the cauliflower to use to make the rice. I take the easy way out and use Trader Joe’s or Green Giant packaged crumbles. Although I liked the mix of flavors for this recipe, it was way too salty. I think I may have stir fried the cauliflower mixture too long and lost some of the texture. Next time I’ll cut the Tamari to 2 tbsp and not add any additional salt. May also increase the mixed vegetables.
I am Vegan so I don’t eat eggs is there a vegan substitute that I can use to keep this dish deliciously intact. Thanks
I tried this recipe today, AND I LOVE IT
Thank you <3
I made this tonight for dinner and it was fantastic! I prepared the green onions and cauliflower on Sunday to make it an even quicker weekday meal prep. I highly recommend doing that. It only took me 9 minutes to cook! Amazing! Even my picky eater 3.5 year old daughter is eating it. Thank you for this recipe. Try it, you won’t be disappointed.
Trader Joe’s has frozen cauliflower rice. Could I use a package of that to make this?
Sure!