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Cauliflower Fried “Rice”

5 stars based on 48 votes


Cauliflower “rice” — or cauliflower grated into rice-like bits — has been all the rage for a while. But just as I’m late to catch on to fashion trends (or miss them entirely), I’m not the first one to jump onto the latest food craze. Finally, though, after finding cauliflower rice ‘ready to cook’ in the produce section of my supermarket, I decided to give it a go. Much to my surprise, I loved it! And it really does taste similar to rice, or at least it behaves similarly by soaking up all the flavor of its seasonings. In this quick and easy recipe, I’ve sautéed grated cauliflower with aromatics, vegetables, soy sauce, and eggs, like Chinese-style fried rice. It’s a healthy, low-carb dish that’s hearty enough to serve as a main course.


You’ll likely be able to find grated cauliflower in the produce or frozen vegetable section of your supermarket. But if not, it’s simple to make using a food processor (use the grating disc) or hand grater.


As with any quick stir-fry, it’s important to have all of your ingredients prepped before you start cooking.


Begin by heating a few teaspoons of oil in a large nonstick skillet over medium heat. Add the eggs and a pinch of salt and cook over medium heat until scrambled.


Set the eggs aside, then sauté the scallions, ginger, and garlic in oil until softened.


Add the grated cauliflower, soy sauce, red pepper flakes, sugar, and salt. Cook, stirring often, for about 3 minutes.


Add the peas and carrots and continue cooking until the cauliflower “rice” is tender-crisp and the vegetables are warmed through, a few minutes.


Stir in the rice vinegar, sesame oil, dark green scallions, nuts (if using), and scrambled eggs.


Taste and adjust seasoning if necessary. Serve hot and enjoy!


Cauliflower Fried Rice

Servings: 4
Prep Time: 15 Minutes
Cook Time: 15 Minutes
Total Time: 30 Minutes


  • Vegetable oil
  • 2 large eggs, beaten
  • Salt
  • 1 cup chopped scallions, light and green parts separated (you'll need 5-6 scallions)
  • 3 garlic cloves, minced
  • 1 tablespoon finely chopped fresh ginger
  • One 2-lb head cauliflower (or 2 pounds ready to cook' cauliflower)
  • 4-5 tablespoons soy sauce (use gluten-free if needed)
  • 1/4 teaspoon red pepper flakes
  • 1 teaspoon sugar
  • 1 cup frozen peas and carrots
  • 1 teaspoon rice vinegar
  • 1 teaspoon Asian sesame oil
  • 1/4 cup chopped cashews or peanuts (optional)


  1. Grate the cauliflower in a food processor fitted with the grating disc. Alternatively, grate on the large holes of box or hand-held grater. Set aside. (Skip this step if using 'ready to cook' cauliflower rice.)
  2. Heat 2 teaspoons of vegetable oil in a large (10 or 12-inch) nonstick skillet over medium heat. Add the eggs and a pinch of salt and scramble until the eggs are cooked. Transfer to a small plate and set aside. Wipe the pan clean.
  3. Add 3 tablespoons of vegetable oil to the pan and set over medium heat. Add the light scallions, garlic, and ginger and cook, stirring often, until softened but not browned, 3 to 4 minutes. Add the grated cauliflower, 4 tablespoons of the soy sauce, red pepper flakes, sugar, and 1/4 teaspoon salt. Cook, stirring often, for about 3 minutes. Add the peas and carrots and continue cooking until the cauliflower "rice" is tender-crisp and the vegetables are warmed through, a few minutes. Stir in the rice vinegar, sesame oil, dark green scallions, nuts (if using) and eggs. Taste and adjust seasoning (adding the remaining tablespoon of soy sauce if necessary). Serve hot.

Nutrition Information

Powered by Edamam

  • Per serving (4 servings)
  • Serving size: about 2 cups
  • Calories: 273
  • Fat: 17 g
  • Saturated fat: 2 g
  • Carbohydrates: 22 g
  • Sugar: 8 g
  • Fiber: 7 g
  • Protein: 12 g
  • Sodium: 1717 mg
  • Cholesterol: 93 mg

Reviews & Comments

  • 5 stars

    Added rotisserie chicken at the end and doubled the egg! YUMMMMMMMMMMEEEEEEEEEEE!!!

    - P on March 19, 2017 Reply
  • 5 stars

    This was very tasty! I ended up using cilantro frozen cauliflower since that is all my store had and it was great!

    - Clara Tibbetts on March 18, 2017 Reply
  • 5 stars

    Made this last night and my husband and I love it. He says it better than any fried rice he’s had. I think it’s close.

    - JetWan on March 15, 2017 Reply
  • 5 stars

    This was fabulous! I’ll definitely make again.

    - Michele Tharp on March 12, 2017 Reply
  • 5 stars

    Excellent recipe, even the toddler ate it without asking questions

    - Melisa on March 8, 2017 Reply
  • I see it says 4 servings, but how much is each serving? Thanks it was good!!

    - Tina Kelly on March 8, 2017 Reply
    • Hi Tina, glad you liked it! Each serving is about 2 cups give or take.

      - Jenn on March 8, 2017 Reply
  • 5 stars

    My husband didn’t know this wasn’t rice. It is delicious and easy to make as a side or a meal!

    - Jean Scholz on March 5, 2017 Reply
  • 5 stars

    I love this recipe, thank you so much for sharing it, I love how healthy and flavorfull it is ..I would do it again and again, I would even add some toasted nuts to it..

    - Seaqueen07 on March 3, 2017 Reply
  • 5 stars

    Love this recipe! I’ve made it twice now and served it to my inlaws. My father in law will not eat most vegetables except peas. We told him it was fried rice and he ate a good portion. 2 lbs of riced cauliflower makes a lot! I get a large head and cut it in half, about 1 lb. I halved some ingredients but not others.

    I cut in half the soy sauce (and used low sodium), red pepper flakes , sugar, rice vinegar and sesame oil. Everything else I kept as original. I’m going to make it next time with a protein, either chicken or shrimp or whatever I have leftover.

    This is REALLY GOOD and everyone loves it! Another winner from Once Upon a Chef!

    - Pam K on March 1, 2017 Reply
  • 5 stars

    What a easy, quick healthy recipe to make not to mention delicious. I was out of fresh ginger so I substituted ginger-garlic paste (and omitted the fresh garlic also). This can be a quick time saver and can be found at an Indian grocery store. It keeps for a very long time in the refrigerator and gives excellent flavor. This recipe is delicious warm and is also good leftover the next day cold or reheated. The next time I make it I am going to pair it with your pesto shrimp which is a family favorite. Love your recipes!!! Thank you

    - Karen on February 26, 2017 Reply
  • 5 stars

    Three words – off the hook!!!

    So so good- ok so i added three more :)

    - Mimi on February 23, 2017 Reply
  • 5 stars

    Oh my gosh, this is delicious, and tastes exactly like fried rice…you would never know it was cauliflower! I prepared this recipe just as written and won’t make any changes, especially since my husband will eat it, and he does not like cauliflower!

    - Shellie on February 20, 2017 Reply
  • 5 stars

    This has become a favorite in my family. Healthy and delicious! I sometimes add marinated sauteed shrimp,, but it’s good by itself. I also used fresh chopped carrots, and I saute them briefly in a little coconut oil before mixing them in with the ‘rice’.

    - Uki on February 18, 2017 Reply
  • 5 stars

    Loved this recipe!! I used an organic cauliflower and “riced” it in my food processor. I’ve found there’s no comparison to the flavor of fresh to packaged. I made the recipe as is the first time and it was delicious. The second time I added some leftover chicken in there and it was amazing. For me its a complete meal.

    - Lori on February 14, 2017 Reply
  • 5 stars

    Loving veggies as I do, I tried the Cauliflower Fried Rice.. delish and so healthy! My husband couldn’t tell the difference, So this is a keeper

    - Pattie Davis on February 14, 2017 Reply
  • Do you think edamame would be an okay substitution for peas? If not, do you have suggestions for other veggies suited for the dish?

    - Kristen on February 9, 2017 Reply
    • Definitely :)

      - Jenn on February 9, 2017 Reply
  • 5 stars

    Absolutely fabulous!

    - Cynthia Rowland on February 7, 2017 Reply
  • 5 stars

    I made the for dinner last night. My kids and husband had no idea it wasn’t rice and they loved it – even after they found out it was made with cauliflower! I followed your recipe exactly except I used low sodium soy. I have to say I ate it for lunch today and it was just as good if not better. I even added some sautéed leftover shrimp – YUM! Thanks for another great recipe.

    - Bobbie on February 4, 2017 Reply
  • 5 stars

    This recipe was delicious. I pan seared some shrimp for the top for added protein.

    - Cheryl on January 30, 2017 Reply
  • 5 stars

    This is REALLY good. Obviously it is not rice, so there is a difference. But it is the size and similar consistency of rice. I could definitely tell the difference, but I didn’t miss the rice. It’s it’s a great recipe, and I will definitely make it again and get creative. I love fried rice and have missed it!

    - Claira on January 15, 2017 Reply
  • Hi Jenn. Just a clarification: do I cook the cauliflower before I grate it, or no need? I live in Spain and cauliflower rice is not available here.

    - Anna on January 12, 2017 Reply
    • Hi Anna, The cauliflower doesn’t need to be cooked prior to grating. Enjoy!

      - Jenn on January 12, 2017 Reply
  • I’ve had good luck with every recipe except the beef stew it was horrible.
    I love the recipes but I wish the sodium content were not so high.
    I think the cauliflower rice has 1717 gr sodium, very high:(

    - Gigi on January 8, 2017 Reply
  • 5 stars

    Super delicious. Four coworkers asked me for the recipe and couldn’t believe it was made out of cauliflower. My only question does this have 17g fat per serving?
    I left the peanuts out, and that would change the amount of fat in the dish, but even with them in there it doesn’t seem possible there’s that much fat.
    Thanks for another great recipe!!!

    - Jessica on January 7, 2017 Reply
    • Glad you (and your coworkers) liked it! The oils (both the vegetable and the sesame) are what contributes to the fat content.

      - Jenn on January 7, 2017 Reply
  • 5 stars


    - Timmy on January 5, 2017 Reply
  • I paired this side dish with your beef and broccoli recipe and it was a dynamic duo! Since there are nut allergies in our family, I substituted drained and chopped water chestnuts to the dish to add that bit of crunch and it was amazing! Thank you for yet another fabulous recipe.

    - Celeste on January 2, 2017 Reply
  • 5 stars

    This is delicious! My husband didn’t realize that he was eating cauliflower and wondered why the rice was a bit crunchy. What a great way to eat veggies!

    - Laura Kargov on December 31, 2016 Reply
  • 5 stars

    Just a note that this recipe is in the gluten free section, but it won’t be gluten free unless you substitute Tamari for the soy sauce.
    Soy sauce is fermented in barley, so it has gluten.
    Otherwise, sounds great, and I plan to try it soon!

    - Lauren on December 11, 2016 Reply
    • Hi Lauren, thanks so much for pointing that out! I’m going to add a note to the recipe.

      - Jenn on December 12, 2016 Reply
      • That is a good cautionary note. But also, it is possible to obtain gluten-free soy sauce. “Little Soya” even makes these adorable single-serving packets shaped like little fish.

        - Lena on January 5, 2017 Reply
  • I would like to bring a big batch of this to a New Year’s party to serve as a side dish, and I won’t have access to an oven to rewarm. Do you think it would hold well in a crockpot? Or would your brussels sprouts recipe with the balsamic vinegar and honey travel better? The party starts a couple hours before we eat. Suggestions please? I love all your recipes! Thanks!

    - Judy on December 11, 2016 Reply
    • Hi Judy, I’m concerned that the fried rice would get soggy if it sat warming in a crock pot for an extended period. Believe it or not, this dish is good at room temperature, so you could go that route. The roasted Brussels sprouts are best if reheated in an oven, so if you won’t have access to one, I’d stick to the fried rice. Hope that helps!

      - Jenn on December 12, 2016 Reply
  • 5 stars

    Who would have guessed cauliflower could taste so good! My family loved this recipe.

    - Linda Perrin on December 6, 2016 Reply
  • 5 stars

    I made this recipe once and made my hubby grate the fresh head of cauliflower. I found frozen cauliflower rice at our grocery store. My question is: should I thaw the cauliflower rice before cooking it? This was a great-tasting dish the first time; looking forward to making and eating it again! Thank you!

    - Lorie on December 6, 2016 Reply
    • Glad you liked it, Lorie! It’s not necessary to defrost the cauliflower in advance.

      - Jenn on December 6, 2016 Reply
      • Thank you so much!

        - Lorie on December 6, 2016 Reply
  • 5 stars

    This dish is so delicious. My husband loves rice and thinks this is even better. The only thing I did different is I cooked the peas and carrots in the pan with the scallions before I added the cauliflower.

    - Jeany on December 4, 2016 Reply
  • 5 stars

    I love your Cauliflower Rice Recipe!
    I have been on a low carb diet and I find this recipe delicious and satisfying. If I have fresh cilantro on hand, I just give it a little chop and sprinkle over the top.

    - Wendy Cowie on December 1, 2016 Reply
  • 4 stars

    Overall a really good recipe. Definitely didn’t need the extra tablespoon of soy sauce. And I agree with the other comments about adding the extra egg!

    - Elizabeth on December 1, 2016 Reply
  • 5 stars

    Wow! We couldn’t stop eating this! So delicious and healthy too! I found the cauliflower rice at Trader Joe”s. I used fresh carrots chopped and frozen peas because I couldn’t find frozen peas and carrots. I omitted the ginger and used 4 eggs. I served it with fish. Still great the next day!

    - Darlene on November 24, 2016 Reply
  • Wonderfully surprised! It tasted like fried rice! After making it exactly as published I suggest the following: No ginger. You won’t find ginger in any fried rice. Add an extra egg. I also added shredded green cabbage for roughage. This was wonderful!
    Thank you

    - PK on November 21, 2016 Reply
  • 5 stars

    I actually made this the same day I saw it online but did not have time to review until now. I made it pretty much as the recipe states except I added 1 whole egg and 2 egg whites. I also used 2 tablespoons instead of 3 of vegetable oil. It was delicious both my husband and dad thought it was actual rice.

    - Christina on November 10, 2016 Reply
  • 1 stars

    Not sure what I did differently than all of the other reviewers, because I thought this was just gross. We threw it away and got out a bag of regular fried rice. I followed the recipe exactly. I have liked many of the other recipes from this site, though!

    - Cathy S on November 10, 2016 Reply
  • 5 stars

    this was one of the best things I ever made! i substituted carrots with frozen corn and added a bit more ginger…a hit for the entire family. Thank you!

    - Glenn on November 7, 2016 Reply
  • 5 stars

    I added chicken to it :), it was awesome, and a little more red pepper flakes

    - melanie diana on November 5, 2016 Reply
    • 5 stars

      Just made it and love this dish! I had no ginger but not sure it’s needed. Fantastic!

      - Isabella on November 28, 2016 Reply
  • 5 stars

    It was a terrific dish and i will be making it again. It is such a versatile dish.

    - Anne from West Chester,PA on November 3, 2016 Reply
  • 5 stars

    I have made at least a dozen of your recipes, they have all been delicious, but this one was especially tasty. I look at your site every day, I noticed this recipe, later that day I was at my local Trader Joe’s and saw the cauliflower rice. What a happy circumstance. This will become my go to recipe for a quick side dish. Thanks!

    - Michele Cemo on November 3, 2016 Reply
  • 5 stars

    OMG! So so good! I made this for myself and my husband last weekend. He couldn’t believe how good it tasted. We loved it! Even better the next day! I told my parents about it and my dad needs to watch his carb intake so I am going to make it for my parents. What a delicious dish to add to our dinner menu. THANKS AGAIN for another awesome recipe!

    - Lisa on November 3, 2016 Reply
  • 5 stars

    I made this last night. Super easy.
    1) I substituted lightly roasted sunflower seeds for the cashews (nut allergy at our house).
    2) I used 3 eggs instead of 2 and added cooked shrimp at the end to up the protein.

    Husband and son gave it two thumbs up and a YUM.

    VERY easy to make. Will put this in the rotation. Yet another hit recipe from your website!

    - Chithra on November 2, 2016 Reply
  • i feel like 13 mg of protein is a misprint, with all the egg in there…

    - david on November 1, 2016 Reply
    • Hi David, One egg has 6 grams of protein so I believe it’s correct.

      - Jenn on November 1, 2016 Reply
      • I think David IS correct.
        6 g =6000mg.
        So – 2 eggs between 4 people would give (2*6/4) = 3g (3000mg) each
        13mg is one 1/461th of 1 egg.

        - Gordon on November 10, 2016 Reply
  • 5 stars

    Easy and super delicious!!! Made this last night and it was a huge hit!!! I used 4 of the 5 tbls. of soy sauce and found it a bit salty. I will cut out the salt and reduce soy next time. I added an extra egg, because we love eggs!!! Now that I know how to make cauliflower rice, I will try it with shrooms and onions next!
    Thanks for another great recipe!!!
    Cheers, Marnie

    - Marnie on October 30, 2016 Reply
  • 4 stars

    Hi Jenn:

    Can you freeze this. BTW! It is very yummy.

    - Mary Munson on October 30, 2016 Reply
    • Hi Mary, Overall, I think this would freeze nicely, but I’m not certain how the scrambled eggs would do; I think I’d cook and those once you’re ready to serve the recipe.

      - Jenn on October 31, 2016 Reply
      • 5 stars

        I did freeze it…..and just had it for a quick lunch. The eggs seemed ok. For a leftover, it was great. Do you think I could add more sesame oil?

        Thanks much Jenn.

        - Mary Munson on November 17, 2016 Reply
        • Sure, Mary – just go easy…Asian (dark) sesame oil is strong stuff.

          - Jenn on November 17, 2016 Reply
  • How can I cut down the sodium

    - Marie on October 29, 2016 Reply
    • Hi Marie, You can omit the salt and/or use low sodium soy sauce. Just keep in mind that the dish won’t have as much flavor.

      - Jenn on October 30, 2016 Reply
  • 5 stars

    This was delicious even though I had to fudge the ingredients a little (ie. I used tamari instead of soy sauce and I didn’t have sesame oil). Point being– I would encourage you to make it even if you don’t have exactly everything it calls for. Also, it kept well in the fridge for leftovers on day 2. I will definitely be making this again!!!!

    - Caroline on October 29, 2016 Reply
  • 5 stars

    Love it! Great healthy recipe – even my picky eaters enjoyed it!

    - Jules on October 29, 2016 Reply
  • Trying to figure out why this has so many calories..1 cup of Cauliflower is supposed to have 25 calories… surely the small amount of oil you consume in a portion can’t be that much?????
    This would almost be the equivalent of having rice!!! It’s a NO for me!!!

    - Derryn Lowrey on October 29, 2016 Reply
    • Hi Derryn, It is definitely the oil that adds the calories here. Feel free to cut back on the oil a bit if you want to give it a try.

      - Jenn on October 29, 2016 Reply
  • 5 stars

    This was absolutely fantastic. I will be making this weekly, it’s my new favorite. I sautéed shrimp and added at the end as you suggested. The flavor was incredible. I’m excited to try adding different vegetables and proteins. Do you think it would be as good using low sodium soy sauce? Or cutting the soy sauce amount in half? Thanks again for all your wonderful recipes!

    - Abbie Schreider on October 28, 2016 Reply
  • 5 stars

    This was so tasty. I wasn’t sure without a meat in there but very filling and satisfying. The sesame oil is wonderful, i can taste it. I didn’t shred the cauliflower, i am too lazy. Just cut it up & it broke up just fine. I might have missed a bit of the texture but it was still excellent. Thanks so much! love your recipes.

    - phoebe on October 28, 2016 Reply
  • 5 stars

    Anytime I buy ginger most of it ends up being thrown out. Can I use grated, dry ginger with similar taste results?

    - Lois Greer on October 27, 2016 Reply
    • Hi Lois, Unfortunately, there’s no comparison between fresh and powdered ginger. I usually just buy a small piece or freeze any leftover.

      - Jenn on October 27, 2016 Reply
    • 5 stars

      Lois Greer, the trick with ginger is to wrap it tightly in plastic wrap and keep it in the freezer. Use a microplane/zester to grate however much you need. Keeps great that way!

      Loved this recipe, very satisfying!

      - Nathan on December 29, 2016 Reply
  • 5 stars

    I had to make this recipe, the second I saw it, it was intended for my lunch, but by 9am, nothing was left, it had disappeared into my children’s lunch box. Nothing but a sandwich is usually allowed in there. I love everything on your website, it literally is the only one we ever use, but this has me shocked, to see my teenage son loving anything with vegetables…I still can’t believe t, thank you so much!!!

    - Joana on October 27, 2016 Reply
  • I imagine one could add shrimp at the last couple of minutes to make this an even more complete entree, correct?

    - Bette Land on October 27, 2016 Reply
    • Hi Bette, Absolutely. But I’d probably sauté the shrimp separately first with a little garlic and/or scallions, and then set them aside and add them at the very end.

      - Jenn on October 27, 2016 Reply
  • How many cups of grated cauliflower does a 2 lb head translate to? In other words, if I buy a bag of pregrated at Trader Joe’s, is that the equivalent of what you would get by doing it yourself?

    - cheryl wilk on October 27, 2016 Reply
    • Hi Cheryl, I’m not sure of the amount in cups but there should be a weight on the bag. I believe the Trader Joe’s bag is 16 oz (1 lb) so you’d need two.

      - Jenn on October 27, 2016 Reply
      • I very much appreciate you being specific about measurements, including and especially weights.

        Loose ingredients like shredded cheese, cauliflower, etc can have different sized shreds. That makes measurement by volume variable depending on the compaction in a cup measure – more or less air.

        Some websites use “can” or “tub” of something but not size of can, etc.

        Thanks for a great website!

        - Ross on October 27, 2016 Reply
        • 4 stars

          I made this with ONE bag of pregrated cauliflower from Trader Joe’s and it was the right amount.
          This was delicious!

          - Sandy N on October 28, 2016 Reply

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