Cauliflower rice has become a kitchen staple — a simple, healthy alternative to grains that works especially well in fried rice. This easy cauliflower fried rice recipe is low-carb, vegetarian, gluten- and dairy-free, and ready in about 25–30 minutes. You can make it from a fresh head of cauliflower or buy pre-riced cauliflower if your store carries it. It’s flexible, quick, and great for meal prep.
Note: This recipe was first published in 2019 and updated with new photos and refinements in 2020.
When a cauliflower head sits in the fridge a little too long, turning it into rice is a lifesaver. Grating or processing the florets transforms them into a rice-like texture that soaks up flavors beautifully. Add garlic, a little tamari or soy, and a couple of simple vegetables, and you’ll have a satisfying weeknight meal.
How to Make Cauliflower Rice
Check your grocery store first — many sell pre-riced cauliflower. If you prefer to make your own, remove the leaves and core, break the head into florets, and either pulse them in a food processor until they resemble rice, or grate them with a box grater. Use whichever method suits your equipment and time.
- Food processor: fastest and most uniform texture.
- Box grater: simple and effective if you don’t have a processor.
Grate or process until pieces look like coarse rice. Avoid over-processing into mash; you want loose, grain-like pieces that will lightly cook and retain some texture.
Cauliflower Fried Rice Recipe
- Make cauliflower rice using a food processor or grater.
- Chop the other vegetables.
- In a non-stick skillet, lightly scramble the eggs and set aside.
- Sauté minced garlic briefly until fragrant.
- Stir in the cauliflower rice, add tamari or soy sauce, and cook 3–4 minutes.
- Add chopped carrot and scallions and stir 2–3 more minutes.
- Season to taste and serve immediately.
Options
- Make it Paleo: Substitute coconut aminos for tamari or soy sauce.
- Add protein: For a non-vegetarian version, stir-fry diced chicken or shrimp first, then add the cauliflower rice so the protein is cooked through.
- Extra vegetables: Peas, broccoli florets, bell pepper, or snap peas all work well — add vegetables that need longer cooking earlier in the process.
This recipe is intentionally simple, so the cauliflower and garlic shine. If you like more texture and color, peas and small broccoli pieces make excellent additions.
Cauliflower Fried Rice
A quick, flavorful cauliflower fried rice that’s great for weeknights and meal prep. Riced cauliflower cooks fast and absorbs sauces and aromatics, so it makes a great low-carb rice substitute.
15 minutes
10 minutes
25 minutes
Ingredients
- 1 small head cauliflower or 2–3 cups cauliflower rice
- 2 Tbsp tamari or soy sauce
- 2 Tbsp olive oil or other neutral oil
- 1 carrot, chopped
- 2 eggs
- 3 garlic cloves, minced
- 2 scallions, thinly chopped
- Sesame oil (optional)
Instructions
- Grate the cauliflower or pulse it in a food processor until it resembles rice.
- Chop the carrot and scallions, and mince the garlic.
- Heat 1 tablespoon olive oil in a large non-stick skillet. Lightly scramble the eggs, then remove and set aside.
- Add the garlic to the pan and sauté briefly until fragrant.
- Stir in the cauliflower rice and combine well. Let cook about 2 minutes.
- Add the remaining tablespoon of oil and the tamari or soy sauce.
- Cook 3–4 minutes, stirring to coat the cauliflower evenly. Taste and add salt if needed.
- Stir in the carrot and scallions and cook 2–3 more minutes. Finish with a teaspoon of toasted sesame oil if desired.
- Return the scrambled eggs (and cooked protein if using), mix gently, and serve hot.
Notes
Optional additions like peas or broccoli were used in later photos but are not required. For a lower-carb/keto version, omit the carrot. Coconut aminos make an excellent soy-free alternative for a paleo option.
Nutrition Information:
Yield:
2
Serving Size:
1
Amount Per Serving:
Calories: 445
Total Fat: 34g
Carbohydrates: 25g
Fiber: 10g
Protein: 18g
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