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Cauliflower Fried Rice in a white ceramic bowl.
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5 from 5 votes

Cauliflower Fried Rice

Cauliflower Fried Rice is a lighter, low-carb and healthier alternative to traditional Chinese fried rice. Made with cauliflower rice, vegetables, eggs and seasonings this one pot meal is as tasty as the real take out favorite!
Course Dinner, Lunch
Cuisine Asian, Chinese
Keyword Cauliflower Fried Rice, Vegetarian Fried Rice
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 4 servings
Calories 199kcal


  • head of cauliflower (about 3 - 4 cups of cauliflower rice)
  • tablespoons  vegetable or canola oil, divided
  • large  eggs 
  • cloves  garlic, minced
  • 1/2 inch ginger, peeled and minced
  • 1/2 cup frozen carrots, (or fresh peeled and cut into ¼-inch dice
  • 1/2  cup  peas fresh or frozen
  • 2 - 3  tablespoons  soy sauce (or to taste)
  • 1/2  teaspoon toasted sesame oil
  • tablespoons  green onions, thinly sliced


  • With a knife, remove the outer leaves of the cauliflower. Rinse and pat dry and cut into large florets. Working in batches, pulse the cauliflower in a food processor until the texture resembles rice. If you don't have a food processor, you can grate the cauliflower using the large holes of a box grater, or chop it with a knife.
  • Heat a wok or large skillet over medium-high heat. Add 1 tablespoon of the vegetable oil and add the garlic and ginger. Cook, stirring constantly, for about 30 seconds or until fragrant but not browned.
  • Add the peas and carrots and cook for about 2 minutes. Add the cauliflower rice and stir to combine. Cook stirring for about 2 minutes.
  • Lower the heat to medium-low and cover the pan. Cook for 5 to 7 minutes or until the cauliflower is tender.
  • Remove the lid and add the soy sauce and toasted sesame oil and stir to combine. 
  • In a small bowl, lightly whisk the eggs. Create a well in the middle of the wok or skillet and pour the remaining vegetable oil. Add the eggs into the well and stir the eggs to scramble. Once the eggs are cooked, mix to combine. Stir in the scallions and mix together. Season with salt and pepper and additional soy sauce, if needed.


  • You can use 1 cup of frozen peas and carrots, thawed out.
  • You can lightly season the eggs with salt and pepper before scrambling.


Calories: 199kcal | Carbohydrates: 14g | Protein: 10g | Fat: 12g | Saturated Fat: 7g | Cholesterol: 158mg | Sodium: 117mg | Potassium: 632mg | Fiber: 5g | Sugar: 5g | Vitamin A: 3205IU | Vitamin C: 83.5mg | Calcium: 73mg | Iron: 1.9mg