This is the best cauliflower fried rice recipe – a healthy version of the classic Chinese take-out favorite. Done in less than 30 minutes!
Original recipe: April 2019 | Updated: April 2021
Why This Recipe Works
I’m always shocked when I hear people say they don’t like cauliflower. Cauliflower is delicious! But if you fall into that camp of not loving its flavor, it’s ok! One of the incredible things about this magical veggie is that when it is used in certain recipes, you can’t even taste it. Seriously, you guys, this is total magic.
I tested this theory years ago and pulled one over on my picky boys with this Cauliflower Mac and Cheese. The same rings true for this faux fried rice because I devour it every single time, completely believing that I’m eating the real deal.
It is super easy to make, too (done in just 20 MINUTES!), and acts as a great side dish to any meal OR just eaten on its own with an extra splash of soy sauce.
Enjoy this healthy, low-carb recipe that can be either a side or main meal!
Recipe Ingredients
Cauliflower – If you do not own a food processor, use a knife to chop the cauliflower as finely as possible. Or use a cheese grater. Whichever route you go, the cauliflower should resemble rice.
Sesame oil – Any oil can be replaced with sesame oil, but will alter the flavor slightly.
Peas and carrots – Replace the peas and carrots in the recipe with other vegetables such as mushrooms, zucchini, green onions, eggplant or bell peppers. Be sure to chop all veggies into pieces that are approximately pea-size and do not exceed 2 cups total.
Soy sauce – It is super easy to make this recipe gluten-free by eliminating the soy sauce or swapping it out with Coconut Aminos.
How To Make The Best Cauliflower Fried Rice
Step 1
Place cauliflower chunks (from 1 medium head) in a food processor and pulse until the mixture resembles rice. Do not over-pulse or the mixture will become paste-like.
Heat 2 tablespoons of sesame oil in a skillet over medium heat. Add onions, peas and carrots and garlic. Cook for 3-5 minutes, or until veggies are soft.
Step 2
Push veggies toward the outside edges of the skillet and pour 3 beaten eggs into the center. Let them cook for a couple minutes, breaking apart with a spatula. Once they are mostly cooked through, stir the veggies into the egg mixture.
Step 3
Add the cauliflower rice to the pan, along with 3 tablespoons of soy sauce.
Mix everything together and cook until cauliflower is tender, about 5 minutes. Serve immediately and top with an extra splash of soy sauce, if desired.
Recipe Notes
- It is super easy to make this recipe gluten-free! Simply eliminate the soy sauce or swap it out the with Coconut Aminos.
- Consider adding protein to this recipe! Shredded meat from a Rotisserie chicken, kielbasa and shrimp would all be delicious additions!
How To Turn Cauliflower Into Rice
It is really simple to cut out the carbohydrates in your meal by changing out the brown rice and using cauliflower instead. Cut the head of cauliflower into small florets. Add to the food processor and pulse it a few times until is resembles rice.
Don’t add too much at a time because it’ll change the texture of the “rice” you want to achieve. You can also opt to purchase pre-cut cauliflower at the grocery store.
FAQ About Cauliflower Rice
Cauliflower rice is a healthy alternative to regular fried rice and is low in calories and carbs.
Cook cauliflower rice as directed and allow to cool completely. Place in airtight containers and freeze for 3-4 months.
Cauliflower rice is a super flavorful side dish, rivaling the flavor packed inside fried rice but with fewer carbs and calories.
When using either gluten-free soy sauce or coconut aminos as a replacement for regular soy sauce, cauliflower rice is a gluten-free recipe.
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Best Cauliflower Fried Rice Recipe
Ingredients
- 1 head cauliflower cut into chunks
- 2 tbsp sesame oil
- 1 yellow onion finely chopped
- 2 cups frozen peas and carrots
- 3 cloves garlic minced
- 3 eggs beaten
- 3 tbsp soy sauce
Instructions
- Place cauliflower chunks in a food processor and pulse until the mixture resembles rice. Do not over-pulse or the mixture will become paste-like.
- Heat sesame oil in a skillet over medium heat. Add onion, peas and carrots and garlic. Cook for 3-5 minutes, or until veggies are soft.
- Push veggies toward the outside edges of the skillet and pour the beaten eggs into the center. Let cook for a couple minutes, breaking them apart with a spatula. Once they are mostly cooked through, stir the veggies into the egg mixture.
- Add cauliflower rice to the pan, along with the soy sauce. Mix everything together and cook until cauliflower is tender, about 5 minutes. Serve immediately and top with an extra splash of soy sauce, if desired.
Notes
- If you do not own a food processor, don’t fret! Use a knife to chop the cauliflower as finely as possible instead. Or use a cheese grater! Whichever route you go, the cauliflower should resemble rice.
- It is super easy to make this recipe gluten-free! Simply eliminate the soy sauce or swap it out the with Coconut Aminos.
- Feel free to replace the peas and carrots in the recipe with other vegetables. Consider using mushrooms, zucchini, green onions, eggplant or bell peppers instead. Just be sure to chop them into pieces that are approximately pea-size and don’t exceed 2 cups total.
- Consider adding protein to this recipe! Shredded meat from a Rotisserie chicken, kielbasa and shrimp would all be delicious additions.
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