This Cauliflower Fried Rice is quick, simple and healthy. Its also low carb and low calorie so perfect if you're looking for healthier alternatives. It has a texture like real fried rice and is the perfect serving for one or two. Its fresh and filling, ideal for meal prep and easy to add in your favourite extras, like these Garlic Parmesan Zucchini Noodles.
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Recipe Highlights
- Use a fresh head of cauliflower, fresh store bought riced cauliflower or frozen cauliflower
- Contains protein with the addition of a couple of eggs
- Loads of flavour from a little sesame oil, soy and garlic
- Low calorie and low carb make this cauliflower fried rice a great alternative to regular fried rice
- Loads of ways to customize with your favourite addins to bulk it up and add extra flavour, spice or protein
- Great for making ahead and using as part of your meal prep for the week ahead.
- Goes with anything and everything from curries, to stir fries to stews and casseroles
Ingredients
Ingredient Notes
- Cauliflower: Buy the largest cauliflower you can find. If unsure if it will be enough, buy 2 medium sized ones and it reduces significantly when cooked.
- Garlic: Fresh garlic of from a jar is fine to use. Alternatively garlic powder, or even replace the garlic with ginger instead.
- Carrot and Peas: Fresh carrot finely diced, or frozen diced carrot works/ Or you can buy a bag of frozen pea and carrot mix for convenience and to save time. Also a good idea if you like having your veg all a uniform size and shape!
- Onion: adds savouriness and flavour to the fried cauliflower rice.
- Eggs: adds protein, flavour and also additional savouriness
- Sesame oil: Adds richness and flavour. I love using toasted sesame oil, however regular sesame is also great. Peanut Oil can be used as a substitute.
- Soy Sauce: adds seasoning and flavour. I like to use Light soy sauce, but regular soy is fine. Avoid dark soy sauce as it is too heavy for this recipe.
Love Cauliflower? Check out my Roasted Cauliflower Soup, and my Air Fryer Buffalo Cauliflower Bites.
How To Make
- Make the cauliflower rice: remove cauliflower's stalk and leaves and chop it into florets. Place cauli florets in a food processor and pulse a few times until rice consistency. Set aside. (See below if using frozen cauliflower rice)
- Chop the yellow onion and the carrot into small pieces, and slice the white part of the green onion. Add two tablespoons of sesame oil to a large skillet or pot and place it over the stovetop in medium heat. Sauté chopped veggies until soft.
- Chop the yellow onion and the carrot into small pieces, and slice the white part of the green onion. Add two tablespoons of sesame oil to a large skillet or pot and place it over the stovetop in medium heat. Sauté chopped veggies until soft.
- Add cauliflower rice and stir over the stovetop until golden and tender.
- Add frozen peas, and stir to thaw.
- Finally, add two beaten eggs and stir until well combined. Keep it over the stove for two minutes, occasionally stirring for the egg to cook.
- Season with soy sauce and fresh green onion, sliced.
Addins/Toppings
- Diced crispy bacon pieces
- Shredded chicken tossed through
- Cooked shrimp or prawns on top to serve
- A cup of cooked quinoa stirred through
- Cooked salmon flaked with a fork and tossed through
- Mushrooms added with the other vegetables
- Baby Spinach leaves stirred through at the end so they wilt
- Toss through some cooked edamame or use ones from a can
- Cooked ground chicken or beef stirred though
- A squeeze of lemon or lime juice
- Sesame seeds sprinkled on top
- Chopped roasted peanuts sprinkled on top
- Chilli Flakes sprinkled on top for a little bite and heat
No Food Processor?
The easiest way to make cauliflower rice without a food processor is to buy riced cauliflower from the supermarket from the fresh produce section.
Alternatively you can use frozen cauliflower rice to make fried rice.
How to Use Frozen Cauliflower
- Defrost the cauliflower rice before you start making the fried rice. Don't add frozen cauliflower into the pot as it will make a slushy mess.
- Steam the frozen cauliflower in the microwave, in a jug or bowl with lid, and do not add water. 2 cups should take around 4 to 5 minutes on high
- Thoroughly drain off excess liquid (I like to tip it into a fine metal strainer and let it sit over a pot so the liquid drains out
- You could also spread the cauliflower out onto a baking sheet and pat dry with paper/kitchen towel to remove excess moisture.
- The more moisture you can eliminate the better as it is moisture that will cause the cauliflower rice to become soggy.
- Once defrosted and drained of excess liquid I like to let it sit to dry out for half and hour or so.
Common Questions
Its best to use fresh cauliflower where possible, and if you're still getting soggy cauliflower, it may be because there is too much liquid in the pot during the cooking process either from the oils your are using or flavourings.
Yes. If using frozen cauliflower rice it is essential to defrost it first and thoroughly drain all liquid, preferably using a fine mesh strainer.
It has a savoury earthy flavour and on its own can be a little bland however this makes it the perfect canvas for taking on other flavours.
Fried rice using cauliflower rice instead of the usual white rice is a great low calorie and low carb option without sacrificing flavour or taste. Even the texture is remarkably similar to real fried rice when using fresh cauliflower rice.
When using frozen cauliflower rice, just make sure to remove all excess liquid that results from defrosting so that your rice is crispy and holds its texture.
My Biggest Tip
Use a heavy based non stick wok or any other non stick pan. These types of pans seem to dissolve excess liquids that come from the vegetables during cooking so that you end up with the light and fluffy fried rice in both look and texture.
What Does Cauliflower Fried Rice Go With?
- Beef in Garlic Sauce (swap out the brown rice)
- Lemon Chicken Stir Fry
- Chinese Garlic Chicken
- Salmon Stir Fry
- Teriyaki Salmon Bowls
- Szechuan Style Beef
Cauliflower Fried Rice Bowl
Ingredients
- 1 large cauliflower head
- 1 large carrot
- 2 cloves garlic - crushed
- 2 regular green onions
- 1 cup frozen green peas
- 1 small yellow/brown onion
- 2 medium eggs
- 2 tablespoons sesame oil
- 2 tablespoons soy sauce
Instructions
- Make the cauliflower rice: taking 1 large cauliflower head remove cauliflower's stalk and leaves and chop it into florets. Place cauli florets in a food processor and pulse a few times until rice consistency. Set aside. SKIP THIS STEP IS USING PLAIN CAULIFLOWER RICE.
- Dice 1 small yellow/brown onion and 1 large carrot, and slice the white part of 2 regular green onions. Add 2 tablespoons sesame oil to a large skillet or pot and place it over the stovetop in medium heat. Add 2 cloves garlic - crushed and sauté chopped veggies until soft.
- Add cauliflower rice and stir over the stovetop until golden and tender. Then add 1 cup frozen green peas, and stir to thaw.
- Beat 2 medium eggs in a bowl, then add to the cauliflower rice. Stir until well combined. Keep it over the stove for two minutes, occasionally stirring for the egg to cook.
- Season with 2 tablespoons soy sauce and fresh green onion, sliced.
Notes
- Cauliflower: Buy the largest cauliflower you can find. If unsure if it will be enough, buy 2 medium sized ones and it reduces significantly when cooked.
- Using store bought cauliflower rice (not frozen): 4 cups = approx 1 large cauliflower head, suitable for 2 people. For 4 people, double this amount.
- Garlic: Fresh garlic of from a jar is fine to use. Alternatively garlic powder, or even replace the garlic with ginger instead.
- Carrot and Peas: Fresh carrot finely diced, or frozen diced carrot works/ Or you can buy a bag of frozen pea and carrot mix for convenience and to save time. Also a good idea if you like having your veg all a uniform size and shape!
- Onion: adds savouriness and flavour to the fried cauliflower rice.
- Eggs: adds protein, flavour and also additional savouriness
- Sesame oil: Adds richness and flavour. I love using toasted sesame oil, however regular sesame is also great. Peanut Oil can be used as a substitute.
- Soy Sauce: adds seasoning and flavour. I like to use Light soy sauce, but regular soy is fine. Avoid dark soy sauce as it is too heavy for this recipe.
Nutrition
Note: Sugars contained in this recipe are from naturally occurring sugars in fruits, vegetables or other natural sweeteners. Calories have been calculated for your convenience using My Fitness Pal and are based on the ingredients listed in the recipe card.
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