Remember when cauliflower was just a bland, awkward vegetable nobody wanted to touch? These days it’s a kitchen star — especially when transformed into cauliflower rice. This cauliflower fried rice recipe is a simple, healthy dinner idea that’s low-carb, vegetarian, gluten-free and dairy-free. It’s easy to make from scratch and yields a filling, flavorful meal in about 30 minutes.
Update Feb 2020: I’ve made this cauliflower rice recipe many times since first posting it on August 29, 2019, and updated some photos after recent batches.
Before we start: a quick tribute to the cauliflower head that gave itself up for this dish.
It might have sat in the fridge a little too long, but once grated and seasoned, it becomes something to look forward to. Cauliflower’s mild flavor soaks up garlic, soy or tamari, and a touch of sesame oil for a satisfying fried rice alternative.
I wasn’t always sold on cauliflower rice, but after trying it with plenty of garlic and a few tweaks, it’s become a reliably tasty weeknight option. It won’t exactly replace your favorite takeout, but it’s wholesome, flavorful and quick — especially if you like to eat clean or cut carbs.
How To Make Cauliflower Rice
First, check your grocery store — many sell pre-made cauliflower rice. If you can’t find it, buy a head of cauliflower and transform it at home. Two common methods:
- Fast: use a food processor
- Simple: use a box grater
If you’re grating by hand, take care and work steadily. Stop when the cauliflower has reached a rice-like texture. It’s normal for small bits to vary in size — that adds nice texture when you saute the “rice.”
You’ll know the cauliflower is ready when it resembles coarse rice and has no large florets left. A food processor makes this faster, but a grater works perfectly well.
Cauliflower Fried Rice Recipe
- Make cauliflower rice using a food processor or a grater.
- Chop your chosen vegetables (carrot and scallion are used here).
- In a non-stick skillet, scramble the eggs and set them aside.
- Sauté minced garlic until fragrant.
- Add the cauliflower rice, then tamari or soy sauce; cook 3–4 minutes.
- Stir in the carrot and scallion, cook 2–3 more minutes.
- Season with salt if needed and serve immediately.
Options
- Make it Paleo: Replace tamari or soy with coconut aminos for a paleo-friendly version.
- Protein additions: Add cooked chicken or shrimp if you want a non-vegetarian option—cook these first, then proceed with the recipe.
- Extra vegetables: Peas, broccoli, bell pepper or frozen mixed vegetables are all great additions. I often keep it simple so the cauliflower is front-and-center, but feel free to mix it up.
I hope you enjoy this cauliflower fried rice if you try it. It’s a reliable, adaptable dish that works well for meal prep or a quick weeknight dinner. Leave a comment if you test it out and share any tasty variations you created.
Cauliflower Fried Rice
A simple, flavorful cauliflower fried rice made from scratch in under 30 minutes. This low-carb, vegetarian recipe is also gluten-free and dairy-free. Swap tamari for coconut aminos to make it paleo.
15 minutes
10 minutes
25 minutes
Ingredients
- 1 small head cauliflower or 2–3 cups cauliflower rice
- 2 Tbsp tamari or soy sauce
- 2 Tbsp olive oil or other oil
- 1 carrot, chopped
- 2 eggs
- 3 garlic cloves, minced
- 2 scallions, thinly chopped
- Sesame oil (optional)
Instructions
- Grate the cauliflower or pulse it in a food processor until it reaches a rice-like texture.
- Chop the carrot and scallions; mince the garlic.
- Heat 1 tbsp olive oil in a large non-stick skillet and lightly scramble the eggs. Remove and set aside.
- Add the garlic to the skillet and sauté until fragrant.
- Stir in the cauliflower rice and cook about 2 minutes.
- Add the remaining 1 tbsp oil and the tamari or soy sauce.
- Cook 3–4 minutes, stirring so the cauliflower absorbs the sauce. Taste and add salt if needed.
- Stir in the carrot and scallions and cook 2–3 more minutes. Finish with a teaspoon of toasted sesame oil if desired.
- Serve hot and enjoy.
Notes
Optional additions: peas, broccoli or other vegetables. If following a strict keto diet, omit the carrot to reduce carbohydrates.
Nutrition Information:
Yield:
2
Serving Size:
1
Amount Per Serving:
Calories: 445
Total Fat: 34g
Saturated Fat: 5g
Trans Fat: 0g
Unsaturated Fat: 26g
Cholesterol: 186mg
Sodium: 1629mg
Carbohydrates: 25g
Fiber: 10g
Sugar: 9g
Protein: 18g
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