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 it’s loaded with veggies such as 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 eggs for tofu.

This post was first published on March 18th, 2019. It was updated 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 very fast. 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 it’s done, you chop the onions and carrots and mince the garlic. Then, all is set to start cooking. Cook the eggs first and then add the rest of the ingredients into the skillet. Stir everything well until all is fully cooked. Easy, right?


Seriously, I can’t think about something 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 you probably already have them in your kitchen/pantry. For sure, you don’t even need a shopping list for this recipe.

It’s a healthy meal for your whole family. It’s fill of veggies and if you prefer, you can add even more veggies in like broccoli, celery, or even cabbage.

Is cauliflower rice better for you than traditional rice?

Well, if you are controlling or counting the amount of carbs you are eating 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 amount of calories in your diet, cauliflower rice is a better option since it has only 25 calories for 1 cup. Pretty good deal!

Can you buy cauliflower Rice?

Yes, you can. If you don’t have time to make your own (I teach how to make your own cauliflower rice on the recipe box below), you can certainly buy cauliflower rice ready to cook. Cauliflower products are getting 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 it’s made from 100% air dried cauliflower. You should try it 😉 Here is a link for all the cauliflower products on Amazon. I also love cauliflower pizza crust that now you can buy at healthy local stores and at Amazon.com as well.

Cauliflower Fried Rice

How long can you keep cauliflower fried rice in the fridge?

For cooked cauliflower fried rice, I would say about 3 to 4 days in the fridge. But to be honest with you, I prefer to eat this recipe right after it’s done cooking. Fresh and delicious 😉

How much rice does one head of cauliflower make?

It will depend on the size of your head of cauliflower. But if you have one medium head of cauliflower, it will make about 4 cups (250ml) of cauliflower rice, which is the right amount of cups for this recipe.

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

In my option the best low-carb and gluten-free substitute for traditional soy sauce is the coconut aminos. which tastes delicious and it’s made from the 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.

Cauliflower Fried Rice Recipe

Reasons why I know you will love this Cauliflower Fried Rice:

  • It’s super easy to make.
  • It’s made with simple ingredients.
  • It’s vegetarian and gluten-free.
  • It’s versatile, meaning you can add the veggies and other type of protein you prefer such as chicken and tofu.

For this Cauliflower Fried Rice recipe, I also used eggs. I love them and it adds protein to this dish, giving you have 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.

If you love this Easy Cauliflower Fried Rice, I’d suggest you try to make this Mushroom Cauliflower Rice Skillet, or these Ground Turkey Cauliflower Rice Veggie Bowls or even this Garlic Parmesan Cauliflower Rice. They are all low-carb and super flavourful.

Easy Cauliflower Fried Rice Recipe

Yield: 4 people
Prep Time:
10 mins
Cook Time:
8 mins
Total Time:
18 mins
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 it’s low-carb, gluten-free (if you use gluten-free soy sauce), and vegetarian. It can be vegan too if you replace eggs for tofu.
Print Recipe
4.29 from 14 votes


  • 1 medium head of cauliflower — cut into florets
  • 2 tablespoons sesame oil
  • 3 eggs — beaten
  • ½ cup white onion — diced
  • 1 cup carrot — diced (you replace carrot for orange bell pepper to make it low-carb)
  • 2 garlic cloves — minced
  • 1 cup frozen green peas — you can replace green peas for green bell pepper to make it low-carb or Whole30
  • 2 tablespoons gluten-free soy sauce or coconut aminos if you're doing Whole30
  • Fresh black pepper for taste
  • 6 green onions — minced
  • Sesame seed for garnishing


  1. Pulse the cauliflower florets in a food processor for about 25-30 seconds until it's a rice-like consistency.
  2. 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.
  3. In the same skillet, add one more tablespoon of sesame oil, onion, carrot, and garlic. Cook until the veggies are fully cooked.
  4. Add the cauliflower rice, green peas, soy sauce, black pepper, and the cooked eggs. Mix everything well to combine. Be careful to not overcook a lot the cauliflower otherwise it will become soggy.
  5. Before serving, top with green onions and sesame seed. Enjoy!
Course: Main Course
Cuisine: American, Chinese
Keyword: Cauliflower, Cauliflower Rice, gluten-free, low-carb, vegetarian

Nutrition Information

Amount per serving (1/4) — Calories: 210, Fat: 13.2g, Saturated Fat: 2.7g, Cholesterol: 127mg, Sodium: 549mg, Carbohydrates: 15.1g, Fiber: 4.4g, Sugar: 5.9g, Protein: 9g

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Easy Cauliflower Fried Rice Recipe - Primavera Kitchen