Cauliflower Fried Rice

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Cauliflower Fried Rice is one of my go to meals for lunch! As much as I love homemade fried rice, sometimes I’m just looking for a lighter alternative!

Swapping out cauliflower rice for white (or even brown) rice in this recipe not only tastes great, it makes for a lower carb/lower cal cauliflower fried rice that I can’t get enough of!

Cauliflower Fried Rice with chicken and veggies in white bowl

The Perfect Weeknight Dinner

This Cauliflower Fried Rice recipe is surprisingly easy to make and the end result is an amazing dish that works as both a side and main dish!

  • When cooked, cauliflower can act similarly to rice, by taking in all of the flavors from the seasoning that you cook it with.
  • Cauliflower actually releases its water while being fried, creating a deliciously-moist dish with a light flavor and a rice-like texture!
  • Cauliflower fried rice is the perfect weeknight dinner, and a great way to use up any leftover meat or vegetables in your fridge.
  • I love making this when I need to purge the leftovers in my fridge. Shrimp, pork, beef, celery, peppers, carrots…  the list of amazing things you can add doesn’t end! Just chop ‘em up and add them to the pan!

This recipe starts with a base of riced cauliflower. It takes just minutes to make.

How Do You Make Cauliflower Rice?

Cauliflower rice is not technically rice but it has a similar texture and works great as a replacement for rice to cut carbs and calories.

Cauliflower fried rice is made by grating cauliflower into a rice-like consistency. Making cauliflower into rice is simple and easy but can often find shredded cauliflower in the freezer section of your local supermarket, but I find it is cheaper to make it yourself!

    • Grab yourself a decent-sized cauliflower, and trim the leaves and stem.
    • Rinse and pat dry.
    • Using the larger holed side of a grater, grate the cauliflower to achieve a rice-like consistency.
    • Be careful not to grate your cauliflower too fine, or it will become soggy when fried.
    • If you want to do this even easier, I find that a food processor can give you grate (pun intended) results easily. Just pulse your cauliflower until you have the consistency of rice!

A Quick and Easy Meal

Riced cauliflower doesn’t need to be boiled or cooked before it is added to your dish, so this ends up taking a lot less time to make than a traditional fried rice!

Perfect for a quick and easy meal.

Cauliflower Fried Rice keeps very well in the fridge in an air-tight container. It also reheats well! I have had great success with making this for lunches throughout the week!

Here are the full, in-depth instructions to make the perfect cauliflower rice at home!

Cauliflower Fried Rice in bowl topped with chives

Is Cauliflower Fried Rice Good for You?

According to Medical News Today, cauliflower is packed full of B-vitamins and fibre, while being low in fat, carbs, and calories!

Cauliflower has become a cooking fad recently, and for good reason!  It is often substituted for a high-carb option in dishes because it is so low carb, and low calorie.

The mild flavor lends itself well to many recipes and it is the perfect lower calorie substitution for rice or potatoes in many dishes including our favorite Cauliflower Mashed Potatoes!

Cauliflower Fried Rice seasoned with ginger and garlic with chicken and veggies in bowl

This dish replaces rice with cauliflower, but doesn’t change the amazing fried rice flavors you know and love.

I love making cauliflower fried rice with chicken when I am entertaining friends, it pairs amazingly with other asian-inspired dishes like these Asian Beef Skewers!

Finished cauliflower fried rice in white bowl
5 from 1 vote
Review Recipe

Cauliflower Fried "Rice"

Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 4 servings
Author Holly
Course Main Course, Side Dish
Cuisine American, Asian
All of the flavor of fried rice without the carbs!


  • 1 lb cauliflower , riced
  • 1 cup finely diced carrots
  • 1 cup frozen peas
  • 1 tablespoon oil
  • 2 cloves garlic , minced
  • 2 teaspoons minced ginger
  • 2 eggs
  • 1 tablespoon milk
  • 2 tablespoons soy sauce
  • 1 green onion , minced

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  1. Whisk together egg & milk. Pour in a large pan over medium heat. Cook just until set, remove and set aside.
  2. Heat oil in a no stick pan over medium heat. Add in garlic & ginger and cook until fragrant. Add carrots & peas, cook an additional 5 minutes.
  3. Add raw riced cauliflower and continue to cook until cauliflower is slightly softened (about 5-6 minutes). Stir in egg, soy sauce & green onion.
  4. Serve hot.
Nutrition Information
Calories: 144, Fat: 6g, Saturated Fat: 1g, Cholesterol: 82mg, Sodium: 594mg, Potassium: 579mg, Carbohydrates: 15g, Fiber: 5g, Sugar: 6g, Protein: 8g, Vitamin A: 115.4%, Vitamin C: 87.4%, Calcium: 6.4%, Iron: 9.5%

(Nutrition information provided is an estimate and will vary based on cooking methods and brands of ingredients used.)

Keyword cauliflower fried rice, low carb

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Cauliflower fried rice can be made with veggies or with chicken, beef or pork. The perfectly healthy way to enjoy takeout flavors at home! #spendwithpennies #cauliflower #easyrecipe #easyside #healthy
Cauliflower fried rice can be made with veggies or with chicken, beef or pork. The perfectly healthy way to enjoy takeout flavors at home! #spendwithpennies #cauliflower #easyrecipe #easyside #healthy

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Holly is a wine and cheese lover, recipe creator, shopping enthusiast and self appointed foodie. Her greatest passion is creating in the kitchen and making deliciously comforting recipes for the everyday home cook!

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