Cauliflower Fried Rice

The first time I tried cauliflower as “fried rice,” I couldn’t believe my taste buds. I knew what I was eating, because I had prepared it myself, but it still tasted so darn authentic, that it felt too good to be true!

That’s when I decided I had to try this on my family. My dad is a classic “meat and potatoes” guy from the Midwest, so I went to my parents’ house and whipped up this dish. My dad knew I was making riced cauliflower, but when he tasted his portion, he asked me why I hadn’t given him the “healthy version” I had made for myself. He wanted to try it, too!

Well, surprise, Dad —I had given him the cauliflower fried rice! He just didn’t expect it to taste exactly like real fried rice. So, if you have skeptics in your life, I hope they’ll enjoy this just as much.

⭐⭐⭐⭐⭐ Featured Review

“OMG this is so good! I was worried cauliflower would be too noticable. I was wrong. So delicious!” – Natalia

Ingredients for Cauliflower Vegetable Fried Rice

• Cauliflower. This is the star of the show, and I recommend ricing your own cauliflower for the best flavor. It takes about 60 seconds of effort and tastes better than store-bought pre-riced cauliflower.
• Extra Veggies. I like to add chopped carrots, celery, yellow onion, and frozen peas. However, you can change this up each time you make it! Use a bag of frozen chopped veggies to save time when needed.
• Tamari. This is a gluten-free soy sauce, but regular soy sauce will work, too.
• Garlic & Ginger. These two aromatic ingredients add so much flavor. Use a microplane to quickly mince them into the pan.
• Eggs. My favorite part of eating fried rice is finding fluffy bites of scrambled egg. You can use as many or as few as you prefer for this dish.
• Toasted Sesame Oil. This is a finishing oil, added right before serving for extra flavor.

Note: For added protein, you can stir in cooked chicken, shrimp, or ground beef. If you’d like to make this dish vegan, swap the eggs for scrambled tofu instead.

How to Make Cauliflower Fried Rice

Step 1:

In a large food processor fitted with an S-blade, add the cauliflower florets. Secure the lid and pulse them several times, until they have a rice-like texture. I like to work in batches, so the cauliflower breaks down quickly, about a half-pound at a time.

Set this aside until you need it. Alternatively, you can start with pre-riced cauliflower from the store. It’s sold fresh and frozen!

Note: If you don’t have a food processor, you can also grate the cauliflower using a box grater for a similar effect. Check out my How to Make Cauliflower Rice tutorial for a video demonstration.

Step 2:

Add the olive oil, onion, carrots, and celery to a large, deep skillet or wok, and saute until they start to soften, about 6 to 8 minutes.

Next, add in the garlic and ginger, and stir for one more minute.

Step 3:

Then add the riced cauliflower, frozen peas, 1/2 teaspoon of salt, and the tamari. Stir well.

The cauliflower will start to soften in about 6 to 8 more minutes, but you can speed the process by briefly covering the skillet with a lid to trap the steam and cook the veggies even faster.

Step 4:

When the cauliflower is tender, move the vegetables to the edge of the pan, leaving a space in the center for the eggs. Scramble them directly in the pan until they are cooked through.

Then, stir the scrambled eggs into the veggies, distributing them throughout the rice.

Serving Tips

Drizzle the tablespoon of toasted sesame oil into the stir fry and toss well, then serve warm.

You can top this fried rice recipe with chopped green onions and some sesame seeds for a pretty presentation.

Storage Tip: Leftover cauliflower fried rice can be stored in an airtight container in the fridge for up to 5 days. You can quickly reheat it in a skillet over medium heat.

Cauliflower Fried Rice

5 from 27 votes

Even if you don't think you love cauliflower, I'm pretty confident that this cauliflower fried rice recipe will convert even the pickiest of eaters. That's probably because it tastes like real fried rice, instead of a bowl of veggies. But that's exactly what you're eating— a big bowl of veggies and protein that tastes like your favorite take-out dish. It's a win-win.

prep10 mins cook16 mins total26 mins

Servings:2

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Ingredients

 

US CustomaryMetric

 

1x2x3x

• 1 pound cauliflower florets (or pre-riced cauliflower; about 4 cups)
• 1 tablespoon olive oil
• 1 small yellow onion , chopped
• 2 carrots , peeled and chopped
• 2 celery stalks , chopped
• 1 garlic clove , minced
• 1 inch fresh ginger , minced
• ½ cup frozen green peas (no need to thaw ahead of time)
• ½ teaspoon fine sea salt
• 2 tablespoons soy sauce (or tamari, for gluten-free)
• 2 eggs
• ½ teaspoon sesame oil (optional)

Instructions

• To prepare the cauliflower rice, use an "S" blade in the food processor and pulse the cauliflower briefly until it reaches a coarse texture. Set it aside when there are no longer any large chunks of cauliflower visible. (Or skip this step and use 1 pound of prepared cauliflower rice from the store.)
• Heat the olive oil in a large deep skillet, and saute the onion, carrots, and celery until they start to soften, about 5 to 8 minutes. Add in the garlic and ginger, and stir one more minute, just until fragrant.
• Add in the riced cauliflower, frozen peas, salt, and soy sauce. (Or use tamari for a gluten-free recipe.) Stir to combine, then cover with a lid to let the vegetables cook until tender, about 3 to 5 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. Spray the center with cooking oil, if needed, 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, and add any garnishes you like, such as green onions or sesame seeds. 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.

For a more filling meal, you can add more eggs, or any other protein you like.

For a vegan recipe, use scrambled tofu instead of the eggs.

Nutrition

Calories: 296kcal | Carbohydrates: 29g | Protein: 16g | Fat: 14g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Cholesterol: 187mg | Sodium: 1795mg | Potassium: 1239mg | Fiber: 10g | Sugar: 12g | Vitamin A: 10908IU | Vitamin C: 132mg | Calcium: 135mg | Iron: 3mg

Author: Megan Gilmore

Course: Main Course

Cuisine: Chinese

Keyword: Cauliflower Fried Rice

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If you try this Cauliflower Fried Rice recipe, please leave a comment and star rating below letting me know how you like it!

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