Recipes Cauliflower Fried Rice

Cauliflower Fried Rice: A Healthier Alternative to the Classic Dish

Cauliflower fried rice has become a popular dish among health-conscious individuals and those seeking a low-carb alternative to traditional fried rice. Made with cauliflower florets that are chopped and cooked to resemble rice, this dish offers a nutritious and flavorful substitute while being significantly lower in calories and carbohydrates than its traditional counterpart.

Benefits of Cauliflower Fried Rice:

  • Low in calories: Cauliflower contains only 25 calories per cup, making it an excellent choice for weight management.
  • High in fiber: Cauliflower is a good source of fiber, which helps promote satiety and supports digestive health.
  • Rich in vitamins and minerals: Cauliflower is a good source of vitamins C, K, and B6, as well as minerals such as potassium, manganese, and phosphorus.
  • Low in carbohydrates: Cauliflower has only 5 grams of net carbs per cup, making it a suitable option for those following low-carb or ketogenic diets.
  • Versatile: Cauliflower fried rice can be customized with various vegetables, proteins, and sauces, making it a versatile dish that can be tailored to individual preferences.

Ingredients for Cauliflower Fried Rice:

  • 1 head of cauliflower, chopped into florets
  • 2 tablespoons olive oil or coconut oil
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 cup frozen peas and carrots
  • 1/2 cup chopped bell pepper
  • 1/4 cup chopped green onions
  • 1/4 cup soy sauce or tamari
  • 1 tablespoon rice vinegar
  • 1 teaspoon sesame oil
  • 1/4 teaspoon ground ginger
  • 1/4 teaspoon black pepper
  • Optional: 1/2 pound cooked chicken, shrimp, or tofu


  1. Prepare the cauliflower: Chop the cauliflower into florets and pulse them in a food processor until they resemble rice.
  2. Heat the oil: Heat the olive oil or coconut oil in a large skillet or wok over medium heat.
  3. Sauté the vegetables: Add the onion and garlic to the skillet and sauté until softened, about 5 minutes.
  4. Add the cauliflower: Add the cauliflower rice to the skillet and cook, stirring occasionally, until it is tender and slightly browned, about 10 minutes.
  5. Incorporate the peas, carrots, and bell pepper: Add the frozen peas and carrots and the chopped bell pepper to the skillet and cook until heated through, about 5 minutes.
  6. Season the rice: Stir in the soy sauce, rice vinegar, sesame oil, ground ginger, and black pepper.
  7. Add the protein (optional): If desired, add the cooked chicken, shrimp, or tofu to the skillet and stir to combine.
  8. Garnish and serve: Garnish the cauliflower fried rice with green onions and serve immediately.

Tips for Perfect Cauliflower Fried Rice:

  • Use a food processor: For the best texture, use a food processor to chop the cauliflower into rice-like pieces.
  • Cook the cauliflower until tender: Don’t overcook the cauliflower, as it will become mushy. It should be tender but still have a slight crunch.
  • Season to taste: Adjust the seasonings to your preference. You may want to add more soy sauce, rice vinegar, or sesame oil.
  • Add other vegetables: Feel free to add other vegetables to your cauliflower fried rice, such as broccoli, mushrooms, or zucchini.
  • Use different proteins: You can use any type of protein you like in your cauliflower fried rice. Chicken, shrimp, tofu, and beef are all popular options.

Variations on Cauliflower Fried Rice:

  • Spicy cauliflower fried rice: Add a pinch of red pepper flakes or sriracha sauce for a spicy kick.
  • Pineapple cauliflower fried rice: Add some chopped pineapple for a sweet and tangy flavor.
  • Coconut cauliflower fried rice: Use coconut oil instead of olive oil and add a splash of coconut milk for a tropical twist.
  • Brown rice cauliflower fried rice: Use brown rice instead of white rice for a slightly nutty flavor and added fiber.
  • Quinoa cauliflower fried rice: Use quinoa instead of rice for a gluten-free and protein-packed option.


Cauliflower fried rice is a delicious and healthy alternative to traditional fried rice. It is low in calories and carbohydrates, high in fiber and nutrients, and versatile enough to be customized to your liking. Whether you are looking for a healthier weeknight meal or a low-carb option for a special occasion, cauliflower fried rice is a dish that will satisfy your cravings without compromising your health goals.


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