Cauliflower Fried Rice

I’ve never been a huge fan of Chinese food. It’s always left me feeling greasy and bloated, all for a meal that wasn’t worth it to me in the first place. Give me Italian cuisine any day.

Austin, on the other hand, LOVES Chinese food. He likes to eat it at least once a week.

So, when he wanted to order from our local Chinese joint last night, I decided to jump on the bandwagon, for a change. While he ordered his “usual,” I created a homemade version of one of my childhood favorites– vegetable fried rice.SONY DSC

My favorite aspect of fried rice has always been finding the fluffy bites of egg, so that part was non-negotiable in my recreation. To keep it properly combined with an egg, I needed a suitable substitute for rice!

Enter, cauliflower “rice.” With just a couple pulses in my mini-food processor, raw cauliflower florets become quite rice-like!

Problem solved.

Vegetable Fried “Rice”
serves 1

Ingredients:

2 to 3 cups of cauliflower “rice”
1 Tablespoon coconut oil
1/2 cup chopped carrots
1 tablespoon green onion, chopped
1 garlic clove, minced
1 to 2 eggs, as desired
Tamari (gluten-free soy sauce), to taste
sea salt, to taste

*Feel free to add any other vegetables you like!

Directions:

In a large skillet, saute the garlic in coconut oil, over medium heat. Add in the carrots and a splash of water to prevent sticking, and cook for 5 minutes, or until crisp-tender. Then add the green onion and egg, which will start to cook quickly.

Add in the cauliflower rice, along with a splash of tamari and salt. Stir to combine and heat through, about 3-5 minutes.

Adjust the seasonings to taste, then serve piping hot!

This recipe is easy to adapt to your tastes and preferences, too. If you’re vegan, simply omit the egg and add some crumbled tofu, instead. Prefer other veggies? Feel free to use whatever you have on hand! I think broccoli, snap peas, and mung bean sprouts would be the perfect addition for next time.

5.0 from 10 reviews
Cauliflower Fried Rice
Author: 
Prep time: 
Total time: 
Serves: 1
 
A lighter alternative to traditional fried rice!
Ingredients
  • 2 cups cauliflower "rice"
  • 1 Tablespoon coconut oil
  • ½ cup chopped carrots
  • 1 tablespoon green onion, chopped
  • 1 garlic clove, minced
  • 1 whole egg
  • Tamari (gluten-free soy sauce), to taste
  • sea salt, to taste
Instructions
  1. In a large skillet, saute the garlic in coconut oil, over medium heat. Add in the carrots and a splash of water to prevent sticking, and cook for 5 minutes, or until crisp-tender. Then add the green onion and egg, which will start to cook quickly.
  2. Add in the cauliflower rice, along with a splash of tamari and salt. Stir to combine and heat through, about 3-5 minutes.
  3. Adjust the seasonings to taste, then serve piping hot!
Notes
This recipe is easy to adapt to your tastes and preferences, too. If you're vegan, simply omit the egg and add some crumbled tofu, instead. Prefer other veggies? Feel free to use whatever you have on hand! I think broccoli, snap peas, and mung bean sprouts would be the perfect addition for next time.

I think I could get used to Chinese nights, if they all turn out like this one.

Which dish should I try tackling next?

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Meet Megan Gilmore

Hi, I’m Megan. A former fast food junkie turned certified nutritionist consultant, trying to make healthy living as easy as possible. I believe in eating delicious whole foods on a regular basis to help naturally support the body’s detox organsβ€” no juice fasting required. (Unless you want to!) If you make one of my healthy recipes, tag @detoxinista on Instagram or Facebook so I can see!

58 thoughts on “Cauliflower Fried Rice

  1. Red Deception

    I never would have thought to use cauliflower as rice! That’s fantastic.

    I am not a huge fan of Chinese food. I do love Italian though – hand me some pasta in a creamy sauce and I’m in heaven.

    Reply
  2. Angela @ Eat Spin Run Repeat

    This is such a great idea!! I love the idea of using cauliflower as the rice since I’m not even a huge rice eater and it takes a while to cook anyway! I hear ya on Chinese food making you bloated – I’ve experienced the same thing way too many times. I recently did a makeover of Kung Pao Chicken and Sweet and Sour Chicken… maybe you could do Kung Pao or Sweet n Sour Tofu?

    Reply
    1. Megan Post author

      Yes, cauliflower rice is WAY faster than the traditional stuff!

      I used to love Sweet and Sour Chicken!! I’d love to figure out a healthy version of that next! Thanks for the suggestions. πŸ™‚

      Reply
  3. Holly

    BRILLIANT! I love the use of cauliflower as rice. I have been pureeing it for awhile now as a mashed potato substitute. Now I can use it as a rice substitute. THANK YOU AGAIN!

    Reply
  4. Kellie M

    I cannot wait to make this! This is a whole new lifestyle for me and it’s been hard to find things to eat besides salads, goat cheese, and green lemonade! πŸ™‚ I’m thrilled I’ve found several recipes on your site I want to try. TY!

    Reply
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  6. Corly

    I’m going to try making your Cauliflower Fried Rice for dinner for the first time tonight and have a question. When you say two cups of cauliflower rice, I assume you mean raw cauliflower rice. I just wanted to make sure I wasn’t supposed to steam before frying. Thank you for some amazing recipes!

    Reply
  7. Mae

    Hey! I’m just wondering if I could just use extra virgin olive oil instead of coconut oil, or does the coconut oil kind of give it that “Chinese food” flavor?? lol I just don’t have any coconut oil, but would LOVE to try this recipe out tonight!

    Reply
    1. Megan Post author

      The main reason I cook with coconut oil is that it doesn’t mutate when heated, like other oils do. (Olive oil is better consumed over salads, rather than used for cooking.) If you have butter, that would be a great substitute, as it also doesn’t mutate with heat. The flavor shouldn’t be too affected by whatever you use, though!

      Reply
  8. Holly

    I haven’t had chinese food in so long because it’s always so oily and salty but this was amazing! I added extra broccoli, zucchini, celery and mushrooms in addition to the carrots, garlic and green onion.. wow. Seriously addictive.

    Reply
  9. Madeleine

    I just found this recipe and tried it tonight with sprouted soy tofu, YUM! Your recipes are fantastic. I’ve tried to make raw cauliflower rice before and it turns out the trick is to lightly sautee it. I used Coconut Aminos instead of Tamari and added a few hot peppers from my garden. My husband couldn’t believe it was cauliflower.

    I also made your almond flour cookies two nights ago, delish! Thanks:)

    Reply
  10. Jullie

    YOu asked what you should try next for a chinese night – Spaghetti squash lo mein – wow is that stuff good – I bake or boil the whole spaghetti squash until the inside falls in and the skin looks wrinkled – I cannot cut through an uncooked squash, they are just too hard. Once that is cooked and set aside to cool a bit before you cut it open to scoop the seeds out, mix up some julienned veges(green beans, carrots, mushrooms, snap peas, cabbage, zucchini, bamboo shoots, etc), bean sprouts, some cooked scrambled egg, slivered water chestnuts, lightly saute and swirl in some vege broth with cornstarch – if you want to use salt, ginger, or curry – feel free. It’s so yummy!

    Reply
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  12. Ana

    I just tried this today. This was also my first time making cauliflower rice as well! An boy oh boy was it yummy! Cannot even tell it’s cauliflower instead of rice!
    I didn’t use the coconut oil, and added a few more veggies [used a broccoli with cauliflower and carrot mix].
    Also used soy sauce instead of tamari.
    This is so quick and easy and to top it of so delicious!
    Will definitely be making this again!
    Recommend it!

    Reply
  13. Crista Cady

    Sooooo yummy! My sweetie and I made this last night and we both just “mmmm-ed” and “yummm-ed” our way through our plates full! I drizzled just a little sesame oil on each of our portions to enhance the “Chinese taste”…

    Reply
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  15. Delphine

    So easy to make and soooo tasty! We def can’t taste the cauliflower, I love that ‘rice’ version a lot better. Thanks for sharing!

    Reply
  16. TeaJae

    cauliflower rice never heard of this before, it’s amazing what can be done nowadays with whole foods. You so don’t have to eat this processed to death dead food I will have to try this

    Reply
  17. Emily

    Hello and THANK U!!! Just made this for dinner 2nite. OMG. This is fantastic! I have to say I’m in transition of eating healthier and ridding my body from grain slowly but surely due to allergic reactions I’ve started having. I have to say that this recipe has me over the moon pleased. Bonus – my vegetable hater little boy couldnt even tell he was eating cauliflower which he swears he hates I’ve been able to get him to eat broccoli and some green beans but that’s about it. He thought it was quinoa. lol. This has put a new light on everything! This IS highly addicting 4me. Luv it!

    I did a couple of cheats to this. I know should probably avoid the microwave a bit more, but by end of day I’m totally tired & thought this would be quicker. I did microwave this in 1 pyrex glass container and it worked great. I did use butter instead of coconut oil -so yummy (i’ll try coco oil next time) Instead of chopping garlic, again tiredness a factor, I used a lot of garlic powder. Other than that kept everything the same. I used the first pyrex glass to saute butter, green onions, and carrots. hmm. then put the cauliflower in my blender (which I love) and pulsed it to look like above pics. I then put the cauliflower into the glass pyrex with that already contained sauteed goodness, stirred in and set it for 2min. Dripped soy sauce to taste. Done & Done! I dont know how much time I saved, if any, but it sure felt fast (now that i think about it either way is probably just as fast). Just wanted everyone to know u can do this in a microwave with garlic powder if short on time or energy. I’m definitely making it again and will try the fresh sliced garlic -i love garlic- to see the difference. Thank you again! Oh and one more thing…I love your blog! I’ve read many health blogs yours tops them all! Never have i seen so much variety using easy to find and tasty ingredients! This will make my transition to a healthy grain free lifestyle and healthier diet for my boy much easier. Still smiling from the savory taste left from tonight’s dinner. Just awesome!

    Reply
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  19. loloyo

    THIS RECIPE IS AMAZING THANK YOU!!! I have been on a cleanse all week and this has been a delicious saving grace that cured my cravings for binging! I used Bragg Amino Acids instead of tamari – bc that’s all I had on hand and it’s great!

    Reply
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  22. Tatiana

    THIS WAS THE BEST RECIPE IVE EVER TAKEN OFF THE INTERNET!!

    I added more veggies and some siracha but the overall recipe was perfect!!!

    THANK YOU FOR HELPING ME CREATE MY NEW FAVORITE MEAL!!

    Reply
  23. Minna

    This was awesome! Can’t wait to have it again, and will try different veggies too. (This time it was snow peas chopped in the food processor, carrots and white onion as I didn’t have green.) I also used some toasted sesame oil for the flavor, though I know some cooks won’t want to add that.

    Reply
  24. Jill

    oh wow! I was very impressed at how the cauliflower didn’t even taste like cauliflower! Impressive! I am a RD and will refer my clients to this recipe! Awesome! Thank you!

    Reply
  25. Kathy

    I made this tonight exactly as written and LOVED it! I have very picky boys and they both said it was better than regular fried rice. Who would have thought? I think your recipes are all delicious. Thank you so much for helping to make the world a healthier place.

    Reply
  26. Rachael

    I LOVE your site! I discovered it about 2 weeks ago. I’m doing the GAPS diet and your recipes have been so helpful! I am wondering if you can use coconut aminos in this recipe or will it mess with the flavor?

    Reply
  27. Rachael

    So I’m starting the GAPS diet and rice is a main staple in our family so I thought I would give this a try. We were out of green onion πŸ™ so I sub minced yellow onion. I also added the broccoli because your picture looks so delicious with it in it. THIS WAS SOOOO good! YUM!

    Reply
  28. Natallia

    Absolutely delicious! Love how easy and simple this was! Followed the recipe exactly and it was perfect..wonder if it would taste good cold for lunch the next day…

    Reply
  29. Robin

    This sounds so good! I don’t have a food processor (which I should, I know!), but do you think the cauliflower would work in a blender? It’s not a Vitamix or a Blentec, just a regular, no-frills blender.

    Thanks for your recipes! Made the mac ‘n cheese last night, so good!

    Reply
  30. Aditi

    Great recipe! I think you may be judging Chinese food from the over processed and chemically laden take out, authentic chinese food is much lighter and tastier

    Reply
  31. Danielle

    This is the best dish! After discovering an allergy to rice, I had written off fried rice all together-until now! It tastes unbelievably similar. I was able to pulse the cauliflower in my Vitamix, in small batches, to create this amazing rice like texture. This is now on my weekly dinner rotation. Thank you for another great creation. πŸ™‚

    Reply
  32. Colette

    We tried this recipe this weekend and loved it! I cannot believe it but I didn’t even realize that it was not rice, the texture and taste is identical to traditional fried rice. I used the food processor bowl on our Ninja blender which when pulsed a few times worked to make the raw cauliflower perfect “rice” consistency. We added sesame oil to add a nutty flavor, used butter instead of coconut oil and added peas. So delicious! Thank you for yet another wonderful healthy and delicious perfectly combined dish!

    Reply
  33. Karen M.

    I enjoy your blog very much. I can understand why you are not a fan of Chinese food in the U.S. because it’s Americanized.

    Reply
  34. Dr. Lori

    This recipe is so delicious I can’t believe it! I generally don’t eat cauliflower. I like the taste but it tends to be hard to digest. Until this recipe! I am shocked at how this tastes like authentic fried rice! I can’t wait to try all the other cauliflower recipes. I added some organic, nonGMO edamame. I’d add peas too since I’m Vegan and omitted the egg. DELICIOUS!!

    Reply

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