Cauliflower Fried Rice

Tested & Perfected Recipes
Cauliflower Fried Rice

This Chinese-style cauliflower fried rice is a healthy, low-carb dish that’s hearty enough to serve as a main course.

cauliflower fried rice

Cauliflower rice, or cauliflower grated into rice-like bits, 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 cauliflower fried rice recipe, I sauté grated cauliflower with aromatics, vegetables, soy sauce, and eggs, much like Chinese-style fried rice. It’s a healthy, low-carb dish that’s hearty enough to serve as a main course.

What You’ll Need To Make Cauliflower Fried Rice

ingredients

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.

grated-cauliflower-rice

How To Make Cauliflower Fried Rice

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

mise-en-place

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.

scrambled-eggs

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

garlic-scallions-ginger

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

adding-cauliflower-soy-sauce

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

adding-peas-carrots

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

adding-eggs-scallions-nuts

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

cauliflower-fried-rice-1

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Cauliflower Fried Rice

This Chinese-style cauliflower fried rice is a healthy, low-carb dish that’s hearty enough to serve as a main course.

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

Ingredients

  • 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, from a 1-inch knob
  • 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 crushed red pepper flakes
  • 1 teaspoon sugar
  • 1 cup frozen peas and carrots
  • 1 teaspoon rice vinegar
  • 1 teaspoon Asian/toasted sesame oil
  • 1/4 cup chopped cashews or peanuts (optional)

Instructions

  1. Grate the cauliflower in a food processor fitted with the grating disc. Alternatively, grate on the large holes of a 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

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  • 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

This website is written and produced for informational purposes only. I am not a certified nutritionist and the nutritional data on this site has not been evaluated or approved by a nutritionist or the Food and Drug Administration. Nutritional information is offered as a courtesy and should not be construed as a guarantee. The data is calculated through an online nutritional calculator, Edamam.com. Although I do my best to provide accurate nutritional information, these figures should be considered estimates only. Varying factors such as product types or brands purchased, natural fluctuations in fresh produce, and the way ingredients are processed change the effective nutritional information in any given recipe. Furthermore, different online calculators provide different results depending on their own nutrition fact sources and algorithms. To obtain the most accurate nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator.

Gluten-Free Adaptable Note

To the best of my knowledge, all of the ingredients used in this recipe are gluten-free or widely available in gluten-free versions. There is hidden gluten in many foods; if you're following a gluten-free diet or cooking for someone with gluten allergies, always read the labels of your ingredients to verify that they are gluten-free.

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Reviews & Comments

  • Made this tonight and it was awesome. I have never tried cauliflower this way. I did add some rotissere chicken to it. Only other change is I cooked longer than said as my cauliflower and veggies were frozen to make sure all good and hot. Will be making again for sure.

    • — Susan Taylor on May 20, 2020
    • Reply
  • Thank you so very much. It was super delicious, healthy & on my fav bookmarked list.

    • — Komal Asher Julian on May 14, 2020
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  • Delicious recipe – thank you!

    • — Johanna on May 11, 2020
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  • This was delicious. My kids loved it!

    • — Elisa O'Connell on April 18, 2020
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  • added some bacon. super yummy!

    • — anna on April 15, 2020
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  • Delicious and easy to make

    • — Kathleen on April 14, 2020
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  • Really great. I’ve made this twice since finding the recipe last week. My son had no idea it was cauliflower until I told him. Thank you for the great recipe.

    • — Brenda on April 8, 2020
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  • This is my go-to. I love this recipe and my hubby loves it as well, which speaks volumes. Thank you

    • — Tee Ter on March 14, 2020
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  • Perfection! I did use Albertsons cauliflower fried rice (raw) blend. I added rotisserie chicken and a cup of frozen peas. The spice proportions were great! We loved it!

    • — Jeanette Mladenka on March 9, 2020
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  • Hi Jenn!
    I will be making this tonight for the first time. This might be a silly question, but do you grate the entire head of cauliflower (including stalks/stems) or just the flowery parts?
    Thank you!

    • — Annie on February 27, 2020
    • Reply
    • Hi Annie, You can grate the whole thing. 🙂

      • — Jenn on February 27, 2020
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  • This was so good, even my 4 year old gobbled it up. Thank you for another great recipe 🙂

    • — Denise on February 25, 2020
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  • Cauliflower convert here. Don’t know how you did it Jenn but somehow you made the humble cauliflower taste so good! My husband and I ate every last bit. Our family has loved every single one of your recipes. In fact every time I make something new, my kids ask ‘Is this a Jenn Segal recipe?’:)

    • — Sam on February 19, 2020
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    • 😊

      • — Jenn on February 19, 2020
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  • I try to make a large meal on Sunday to use for lunches over most of the work week. Do you think this would be OK until Wednesday?

    • — Nat on January 30, 2020
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    • Sure. I wouldn’t push it beyond that though.

      • — Jenn on January 31, 2020
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  • Hi Jenn
    I love everything I’ve made – thank you! I am now on Keto diet so want to try this – I will swap the veggies for beans and napa cabbage, bok choy but am wondering if I can go without the sugar or if this is needed to make it great. I use monk fruit as a sugar substitute for baking and coffee/tea but haven’t used in savory dishes. Thanks!

    • — Janet on January 9, 2020
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    • Hi Janet, I think you could get away with omitting the sugar. I don’t have any experience monk fruit, but one reader commented that she substituted a pinch of it for the sugar. Please report back if you try it!

      • — Jenn on January 9, 2020
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  • Forgive me if you’ve already answered this question, but can I prepare it in advance (except for the egg) and reheat in microwave and simply adding/mixing in the just-scrambled egg?

    • — andi on January 9, 2020
    • Reply
    • Sure! Hope you enjoy.

      • — Jenn on January 9, 2020
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  • could i substitute rice in this recipe? made it with cauliflower and loved it but my husband nixed the cauliflower. If so how much and any other adjustments? Thanking you in advance.

    • — Marguerite Nickerson on January 1, 2020
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    • Hi Marguarite, I’d guesstimate that you’d need between 3.5 and 4 cups of (cooked) rice. Hope you enjoy!

      • — Jenn on January 2, 2020
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      • I LOVED this recipe! I just added shrimp to it and it came out FABULOUS! You should really try it with a protein in addition to the egg. DELISH!

        • — Monika C on August 28, 2020
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  • Loved it! My vegetarian daughter ate as is and my hubby and I added a bbq’d chicken breast with it! So very good! Will definitely make again! Thanks Jenn! ❤️

    • — Lisa on December 11, 2019
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  • How much microplaned ginger and cups of cooked white rice would you recommend?

    • — Elizabeth on December 9, 2019
    • Reply
    • Hi Elizabeth, I’d guesstimate that you’d need somewhere between 3.5 and 4 cups of rice and about 2 tsp. microplaned ginger. Hope you enjoy!

      • — Jenn on December 9, 2019
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  • Made this tonight and it was so tasty! Didn’t change a thing. I served it with your Broiled salmon with Thai sweet chili sauce recipe! Delicious combo and will make both again.
    My daughter and I enjoy trying so many of your recipes, Jenn.
    Thanks for all you do to bring us these fabulous recipes and techniques!

    • — Lynn on November 16, 2019
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  • This was fantastic and is going in our permanent rotation. Did not miss the rice one bit in fact this was better than rice!

    • — Paula Morton on November 13, 2019
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  • I made this last night and both my husband and I thought this was fantastic. We like fried rice, and didn’t know what to expect. I used shallots in place of the green onions (since that’s what I had on hand), and frozen cauliflower rice from Costco (I defrosted it in the hot pan with the sautéed shallots, ginger, garlic in avocado oil). I didn’t add salt since my Tamari soy sauce was high in sodium, so I’m glad the instructions talk about reserving soy sauce and only add if needed. (I used 3 tablespoons of my high sodium tamari soy and it was just right for our salt needs). I added the whisked eggs at the end in the center of pan and scrambled in the center. I can hardly believe an all vegetable dish could be so delicious! I bet it’s even better with fresh cauliflower and the green onions. Thanks Jenn!

    • — j w on November 2, 2019
    • Reply
  • Hi Jenn! This is a ridiculously fabulous dish!! I made this last night and my husband had to ask where the cauliflower was in the dish, he thought it was primarily rice. My 15 year old daughter devoured it. Trust and believe, there were no leftovers. I made only two deviations in the recipe, I added one large crown of broccoli that I shredded in my food processor which is an excellent addition to the cauliflower. Then on the side, I made cajun garlic shrimp in a turmeric infused oil. This will definitely remain in rotation at our dinner table. I’m so happy to have found you!

    • — Wendy Hamilton on October 31, 2019
    • Reply
  • I made because my husband was recently diagnosed as pre-diabetic and was looking for some lower carb options. This has great flavor. I made it the first time as written and it was a hit. The second time I made I added bean sprouts and additional onion. This has become a favorite in our house. Love all of your recipes, they never disappoint!

    • — Mary on October 29, 2019
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  • Hi Jen, I can’t use Canola oil. My choices are EVOO, Avocado Oil, or Grapeseed Oil. Which would you recommend?

    • — Mendy on October 28, 2019
    • Reply
    • Hi Mendy, I’d go with the avocado oil. Hope you enjoy!

      • — Jenn on October 29, 2019
      • Reply
  • I loved this recipe. I don’t know how but it really tastes like a normal fried rice. My husband couldn’t believe that cauliflower can be so tasty. Will definitely do it again and again.

    • — Oksana Golovkina on October 10, 2019
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  • This is good, but I think if I were to make it again I would have to add more seasoning to give it more punch, so to speak.
    Any ideas for us?

    • — Patricia Smith on October 6, 2019
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    • Sure, Patricia, you could use an additional clove of garlic, more fresh ginger, double the red pepper flakes, and/or drizzle some sriracha on the dish before serving. Hope that helps!

      • — Jenn on October 7, 2019
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      • Thank you. I will try that.

        • — Patricia Smith on October 7, 2019
        • Reply
  • How much prepared or bagged cauliflower rice should I purchase for this recipe?

    • — Nick on September 30, 2019
    • Reply
    • Hi Nick, you’ll need One 2-lb head cauliflower (or 2 pounds ready to cook’ cauliflower). Hope you enjoy!

      • — Jenn on October 1, 2019
      • Reply
    • Another 5 star recipe! My husband and I loved it, and we will enjoy it again and again. We’re going to add one extra egg next time.

      • — Mrs T on December 20, 2019
      • Reply
  • Jenn, making this tomorrow, Saturday, and would love to do it ahead of time. Am I better off reheating in the microwave or on the stove? hanks, carol

    • — Carol Winkelman on September 20, 2019
    • Reply
    • Hi Carol, It doesn’t make any difference so I’d go the easy route with the microwave. 🙂

      • — Jenn on September 21, 2019
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    • It was a disaster… I interpreted 2 lbs of ready to cook cauliflower as 2 1 pound bags of rice–need I say more. I had too much cauliflower for the pan and had to switch pans and spoon off some of the cauliflower, so I did not have enough of the other stuff for the increased amount of cauliflower that I had. Don’t even know if I want to try it again.

      • — Carol Winkelman on September 21, 2019
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      • Sorry to hear you had a problem with this, Carol! Please let me know if I can help troubleshoot in any way!

        • — Jenn on September 22, 2019
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        • Should I have used both bags of riced cauliflower or just one 16 oz bag?

          • — Carol Winkelman on September 22, 2019
          • Reply
          • Both!

            • — Jenn on September 23, 2019
      • Hi, I’m trying this for the first time and wonder if I can use powdered Ginger? Do not have any fresh ginger. I just discovered your website a short while ago and love everything I have tried so far. Have a good day and thank you.

        • — Carol on February 22, 2020
        • Reply
        • Hi Carol, Fresh ginger is ideal but powdered will work in a pinch. I’d start with 1/2 teaspoon and add more to taste.

          • — Jenn on February 23, 2020
          • Reply
  • Made this again for the 3rd or 4th time. I just have to say how incredibly delicious this is. Make it.

    • — Jennifer Nixon-Edwards on September 9, 2019
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  • New dinner staple. Super quick once everything is together and makes a large amount. I recommend patting the shredded cauliflower with paper towels to remove moisture.

    • — Laila on August 6, 2019
    • Reply
  • OMG…. Awesome 👍
    Made this with a venison stir fry and Vegiesy.
    Thank you

    • — Mike LaRocca on July 22, 2019
    • Reply
  • I made this last night and it is the best recipe ever! Even my picky husband loved it

    • — Debbie on June 13, 2019
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  • I was slightly sceptical while cooking the cauliflower as I found the smell slightly strong, however, I should not have doubted! Just like the countless other recipes I’ve tried from this website, this is delicious.

    • — Brid on May 3, 2019
    • Reply
  • Try microwaving it for a few minutes first before frying it in the pan at high temps. If you let it sit on the pan for a while before stirring, it’ll get a sort of toasty texture and taste. Then make sure you put enough seasoning on it to make it taste good. Personally, I like to cook it in bacon fat, but that can add calories right back. Sometimes just soy sauce and chinese 5 spice can do wonders.

    • — Adrienne Haag on April 15, 2019
    • Reply
  • This is amazing! We have this for dinner almost every week. It is easy and so delicious! The texture of the cauliflower is so much better than fried rice but just as filling and even tastier.
    Every recipe we tried has been 5 star. Thanks Jenn!!

    • — Kathy on April 11, 2019
    • Reply
  • Perfect!

    • — Annie on February 24, 2019
    • Reply
  • Tastes as good, or better than the restaurants! I made the first time as directed and it was excellent. My husband couldn’t believe it wasn’t real rice. The 2nd time, I added diced yellow pepper and used a 1/2 of sweet onion because I was out of scallions. Also, added diced up cherry tomatoes. Used Costco’s riced cauliflower both times and worked great. Definitely a keeper and very versatile.

    • — Tammy on February 19, 2019
    • Reply
  • Wonderful recipe! It was my first time cooking cauliflower rice and it turned out very nice.
    I added some shrimps and left out the sesame oil and sugar, but it still tasted amazing!
    This is definitely going to become a regular in my meal rotation
    Thank you for sharing this!

    • — Eno on February 3, 2019
    • Reply
  • This is so delicious! Have made it a few times now. The flavours are amazing…could definitely eat it as a main dish and feel pretty satisfied.

  • Absolutely killer! Wonderful flavor and textures and a hit in our home

  • Made this last night for dinner. So easy and delicious. I added a couple teaspoons of teriyaki sauce for extra flavor.

  • This was excellent. Definitely a new standard dish in our dinner rotation.

  • Hi Jenn, I wanted to know if there are any substitutes for rice vinegar and sesame oil for this dish keeping the flavors same? Thanks, SK

    • Hi SK, You could use lime, cider vinegar, or white wine vinegar in place of the rice vinegar but there’s no good substitute for the sesame oil – it adds a lot of flavor. Hope that helps!

  • Great depth of flavor. Followed recipe. Excellent. Will make again

  • I have 2 teenage boys who love this recipe. What would a good protein to pair this with? Thank you.

    • Hi Vikki, I think it’d be delicious with this chicken or salmon recipe.

    • Vikki L, for a vegetarian one-pot option, fried tofu works great with this dish.

      My review recipe: Excellent!

  • This was a delicious, filling, guilt-free meal! I omitted the sesame oil because we were out and I used a a cup of mixed frozen veggies that had carrots, peas, green beans, and lima beans – tastes great! I did cook a little longer at the end to make sure the cauliflower really did crisp up so it didn’t just taste steamed. So good and will be making again!

  • I made this for dinner . I bought a large bag of frozen riced cauliflower at Costco to use as a substitute for pasta. When I saw this recipe I made it by defrosting my cauliflower in microwave. Added a little but of left over chicken breast. Was delicious.

    Made a varient of this last night , more veges and mixed in cup of Parmesan cheese for different flavor. It was good also.

    Love this cauliflower rice for its ability to be a vege or a pasta.

  • This was absolutely delicious! Made it tonight for dinner, it has great flavor. I will definitely be making this frequently. Thanks for the recipe.

  • I finally made this since my son is on a low/no carb diet and I’m running out of ideas what to serve when he visits. I made it exactly as written with fresh cauliflower and peanuts and served it with Vietnamese-Style Meatballs with Chili Sauce and steamed broccoli. We were all very pleased. This is another keeper recipe.

  • Delicious!!!

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