Cauliflower Fried Rice

Cauliflower Fried Rice is a delicious way to eat more vegetables and tastes remarkably like the popular take-out dish. Serve it as a vegan stir-fry, or bulk it up with a protein, like eggs or chicken, to make it a Paleo and Whole30 compliant dish.

Why You’ll Love It

Cauliflower rice is low in carbohydrates, but it is not quite as neutral in flavor as real rice. You can hide the cauliflower flavor with plenty of seasoning, though!

In this case, the tamari (which is gluten-free soy sauce) completely masks the “cauliflower flavor” that some people aren’t a fan of. Whether you typically like cauliflower or not, you’ll probably love this cauliflower fried rice. It’s fooled my dad and my husband into thinking they’re eating the real thing.

Pro Tip: You can ease your family into the idea of cauliflower rice by mixing it with real rice. I start with about a 50/50 mix, so that they get the texture of real rice, with plenty of veggies mixed in!

How to Make Cauliflower Fried Rice

To get started, you’ll need some cauliflower rice, which is simply raw cauliflower that has been pulsed in a food processor to create a rice-like texture.

No food processor? You can also grate the cauliflower using a box grater for a similar effect. Check out this how to make cauliflower rice tutorial for a video demonstration.

Keep in mind that many stores now offer riced cauliflower in the fresh and frozen produce sections to help you save time and effort, too, though in my opinion freshly made cauliflower rice tastes a million times better.

Once your rice is prepared, making this recipe is quick and easy. You’ll just sauté the vegetables you plan to include until they are tender, then add in the cauliflower rice and seasonings at the end, because the rice will cook quickly.

If you need a vegan recipe, you can serve this veggie-based dish as soon as the vegetables are tender. It’s a great way to eat a TON of veggies all at once! For more protein, feel free to add eggs or high-quality meat. This recipe is very adaptable.

Storage Tips

You can store leftover cauliflower rice for up to 5 days in an airtight container in the fridge. I love eating these leftovers cold from the fridge, or reheated.

You can freeze cauliflower rice for up to 3 months in advance, but I recommend freezing it raw, because it’s softer when you thaw it later.

Frequently Asked Questions

Is this gluten-free? This recipe is gluten-free when you use tamari, which is a gluten-free soy sauce.

Can I make it soy-free? Try using coconut aminos instead of soy sauce or tamari, if you need a soy-free alternative. Keep in mind that this has a sweeter flavor, so you should compensate by adding extra salt as you cook the cauliflower rice.

Need to use dried spices? Start with a 1/4 teaspoon of dried ginger or garlic powder, as a swap for the fresh versions. You can always add more to taste, as you go.

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5 from 20 votes

Cauliflower Fried Rice

Cauliflower fried rice is a delicious way to eat more vegetables, made with cauliflower rice and gluten-free soy sauce. It tastes remarkably like the real thing!

Course Main Course

Cuisine American

Keyword Cauliflower Fried Rice

Prep Time 10 minutes

Cook Time 10 minutes

Total Time 20 minutes

Servings 4

Calories 174kcal

Author Megan Gilmore

Ingredients

• 1 pound cauliflower florets (or pre-riced cauliflower; about 4 cups)
• 1 tablespoon olive oil
• 1/2 yellow onion , chopped
• 2 carrots , chopped
• 2 celery stalks , chopped
• 1 garlic clove , minced
• 1 inch fresh ginger , minced
• 1 cup frozen green peas (no need to thaw ahead of time)
• 1/4 cup tamari (gluten-free soy sauce), plus more to taste
• 2 eggs
• 1/2 teaspoon sesame oil (optional)

US Customary - Metric

Instructions

• To prepare the cauliflower rice, add the cauliflower florets to the bowl of a large food processor fitted with an "S" blade. Pulse the cauliflower briefly, breaking it down into a rice-like texture. Set it aside when there are no longer any large chunks of cauliflower visible.
• Heat the olive oil in a large deep skillet, and saute the onion, carrots, and celery until they start to soften, about 5 minutes. Add in the garlic and ginger, and stir one more minute, just until fragrant.
  
• Add in the frozen peas and cauliflower rice, along with the tamari. Stir to combine, then cover with a lid to let the vegetables cook until tender, about 5 to 8 minutes. Stir occasionally to prevent sticking, and feel free to use a splash of water to remove any vegetables that stick to the bottom of the pan.
• To cook the eggs, use a spatula to move the veggies to the edge of the pan, leaving an empty space in the middle. Add a splash of oil, then crack the eggs in the center of the pan. When you see them start to cook, use a spatula to scramble them in the middle, stirring until cooked through.
• Mix the eggs into the rest of the cooked fried rice, and adjust any seasoning to taste, adding more tamari, or salt, if desired. Serve warm. Leftover rice can be stored in the fridge in an airtight container for up to 5 days.

Video

Notes

Nutrition information is for half the batch, including the eggs. This information is automatically calculated, and is just an estimate, not a guarantee.

Nutrition

Calories: 174kcal | Carbohydrates: 19g | Protein: 10g | Fat: 7g | Saturated Fat: 1g | Cholesterol: 93mg | Sodium: 928mg | Potassium: 798mg | Fiber: 6g | Sugar: 8g | Vitamin A: 5590IU | Vitamin C: 95.3mg | Calcium: 81mg | Iron: 1.9mg

Recipe Notes:

If you try this recipe, please leave a comment below letting me know how you like it. And if you try a modification, please let me know how that goes, too. We can all benefit from your experience!

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Reader Feedback: What’s your favorite way to serve cauliflower rice? If you haven’t tried it yet, you should also try my Mexican Cauliflower Rice Casserole and my Cauliflower Rice Jambalaya.

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