Easy Cauliflower Fried Rice Recipe

If you love fried rice but don’t enjoy the carb count that comes with it, you’ll love this Easy Cauliflower Fried Rice recipe. It’s ready in less than 20 minutes and is loaded with veggies like cauliflower, onions, carrots, and green peas. Also, it’s low-carb, gluten-free (if you use gluten-free soy sauce), and vegetarian. It can be vegan too if you replace the eggs with tofu.

This post was first published on September 12th, 2017. I updated it on July 31, 2018 with new pictures and more information about the recipe.

Easy Cauliflower Fried Rice Recipe

How to make this Cauliflower Fried Rice recipe:

You can make cauliflower fried rice very quickly because all the veggies used in this recipe cook quickly. The only thing that gives you a little bit of work is cutting the cauliflower into florets and pulsing them in a food processor for about 30 seconds. Once that’s done, chop the onions and carrots and mince the garlic. Then, you are all set to start cooking. Cook the eggs first, and then, add the remaining ingredients to the skillet. Stir it well, and cook until everything is fully cooked. Easy, right?

Seriously, I can’t think of anything easier than making this Cauliflower Fried Rice. It is perfect for your busy weeknight dinners. The best part is that all the ingredients are so simple, and you probably already have them in your kitchen/pantry. You don’t even need a shopping list for this recipe!

It’s a healthy meal for your entire family. It’s full of veggies and if you prefer, you can add even more veggies, such as broccoli, celery, or even cabbage. Another side I like to add with it for more vegetables, is my Spicy Baked Sweet Potato Fries Recipe!

Is cauliflower rice better for you than traditional rice?

Well, if you are controlling or counting the number of carbs you eat per day, I would say that it’s better for you to eat cauliflower “rice” than traditional rice because cauliflower rice has 5g of carbs per 1 cup (250ml), which is lower than 46g of carbs for 1 cup of brown rice. Also, if you’re trying to reduce the number of calories in your diet, cauliflower rice is a better option since it has only 25 calories for 1 cup. Pretty good deal! I cook with it often like in my Spicy Chicken with Cauliflower Rice, Italian Sausage Cauliflower Rice Skillet, and Garlic Parmesan Cauliflower Rice Recipe.

Can you buy cauliflower rice?

Yes, you can. I teach you how to make your own cauliflower rice in the recipe box below, but if you don’t have time to make your own, you can certainly buy cauliflower rice that is ready to cook. Cauliflower products are becoming very popular now because they are low-carb and keto-friendly.

I actually sometimes buy it at my local store or online. This one from Amazon is keto-friendly and is made from 100% air-dried cauliflower. You should try it! 😉 Here is a link to all the cauliflower products on Amazon. I also love the cauliflower pizza crust that you can now buy at local health food stores and at Amazon.com as well.

Cauliflower Fried Rice

How long does cauliflower fried rice keep in the fridge?

For cooked cauliflower fried rice, it keeps for about 3 to 4 days in the fridge. But to be honest, I prefer to eat this recipe right after it’s finished cooking. Fresh and delicious! 😉

How much rice does one cauliflower head make?

It depends on the size of your cauliflower head. But if you have a medium-sized one, it makes about 4 cups (250ml) of cauliflower rice, which is the correct amount for this recipe.

Which gluten-free and low-carb soy sauce do you recommend?

In my opinion, the best low-carb and gluten-free substitute for traditional soy sauce is coconut aminos, which taste delicious and is made from coconut sap. It looks like soy sauce because it’s dark and salty in flavour, but it’s soy-free, gluten-free, and low-carb, too. Another great gluten-free soy sauce is Tamari. It tastes very much like the traditional soy sauce, but it’s gluten-free. However, Tamari is not low-carb.

close up of a cast iron skillet containing fried cauliflower rice

4 reasons why I know you will love this Cauliflower Fried Rice:

  1. This recipe is super easy to make.
  2. It uses simple ingredients.
  3. It’s vegetarian and gluten-free.
  4. You can add any veggies or protein you prefer, such as chicken or tofu, making the recipe versatile.

For this Cauliflower Fried Rice recipe, I used eggs. I love them, and they add protein to this dish, providing a complete meal. You can also replace the eggs with tofu if you are vegan or simply omit them. It’s totally up to you! Either way, you will have a delicious recipe to enjoy for dinner or lunch during the week. Want another fried rice recipe but more traditional? Try my Shrimp Fried Rice with Broccoli!

If you love this Easy Cauliflower Fried Rice, I suggest making these…

Easy Cauliflower Fried Rice Recipe

If you love fried rice but don’t enjoy the carb count that comes with it, you’ll love this Easy Cauliflower Fried Rice recipe. It’s ready in less than 20 minutes and is low-carb, gluten-free (if you use gluten-free soy sauce), and vegetarian. It can also be vegan if you replace the eggs with tofu.
3.74 from 26 votes


  • 1 medium head of cauliflower - cut into florets
  • 2 tablespoons sesame oil - divided
  • 3 eggs - beaten
  • ½ cup white onions - diced
  • 1 cup carrots - diced, replace carrots with orange bell pepper to make it low-carb
  • 2 cloves garlic - minced
  • 1 cup frozen green peas - replace green peas with green bell pepper to make it low-carb or whole30
  • 2 tablespoons gluten-free soy sauce - use coconut aminos for whole30
  • fresh black pepper to taste
  • 6 green onions - minced, for garnishing
  • sesame seeds - for garnishing


  • Pulse the cauliflower florets in a food processor for about 25-30 seconds until it's a rice-like consistency.
  • In a large skillet, add 1 tablespoon of sesame oil over medium heat. Add the eggs, and stir them until they are cooked. Set aside.
  • In the same skillet, add the remaining 1 tablespoon of the sesame oil, onions, carrots, and garlic. Cook until the veggies are fully cooked.
  • Add the cauliflower rice, green peas, soy sauce, black pepper, and the cooked eggs. Mix everything well to combine. Be careful to not overcook. Otherwise, the cauliflower will become soggy.
  • Before serving, top with green onions and sesame seeds. Enjoy!



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Serving: 1/4, Calories: 210kcal, Carbohydrates: 15.1g, Protein: 9g, Fat: 13.2g, Saturated Fat: 2.7g, Cholesterol: 127mg, Sodium: 549mg, Fiber: 4.4g, Sugar: 5.9g

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Easy Cauliflower Fried Rice Recipe - Primavera Kitchen