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Cauliflower “Fried Rice”

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Cauliflower “Fried Rice” which replaces rice with cauliflower is my favorite low-carb side dish when I’m craving Chinese take-out!

Cauliflower "Fried Rice" which replaces rice with cauliflower is my favorite low-carb side dish when I'm craving Chinese take-out!
Cauliflower “Fried Rice”

Don’t get me wrong, I love traditional Fried Rice made with leftover rice, but when I want a lower carb version this Cauliflower Rice is perfect! I posted this Cilantro Lime Cauliflower Rice recipeย  a while back, and it was a huge hit. So I decided to play around with that recipe and make this Asian version to go with these Shrimp Egg Rolls, and my husband (who detests cauliflower) was pretty amazed how the meal turned out. The portions are generous and you get a serving or two of vegetables into your diet.

Cauliflower "Fried Rice" is my favorite low-carb side dish when I'm craving Chinese take-out!

I LOVE fried rice, and often make my own fried rice at home with brown rice like this Edamame Fried Rice and this Spicy Shrimp Fried Rice. But sometimes when I want to cut down on my carbs, I swap out the rice for cauliflower to make this low-carb cauliflower fried rice. A keto, gluten-free and whole30 compliant recipe.

How do you make cauliflower into rice?

It’s simple! You cut the cauliflower into florets, then place a few pieces at a time in the food processor and pulse a few times until it resembles rice. You don’t want to put too much in the food processor as it will over-process it. Cauliflower rice is also now available pre-cut and bagged in the produce section as well as frozen, but my preference is to make it myself as it tastes better than frozen, and often the pre-cut fresh variety spoils fast.

Cauliflower "Fried Rice" which replaces rice with cauliflower is my favorite low-carb side dish when I'm craving Chinese take-out!Cauliflower "Fried Rice" which replaces rice with cauliflower is my favorite low-carb side dish when I'm craving Chinese take-out!Cauliflower "Fried Rice" which replaces rice with cauliflower is my favorite low-carb side dish when I'm craving Chinese take-out!Cauliflower "Fried Rice" which replaces rice with cauliflower is my favorite low-carb side dish when I'm craving Chinese take-out!

More cauliflower rice recipes:

Cauliflower "Fried Rice"

4.87 from 73 votes
1
Cals:108
Protein:9
Carbs:14
Fat:3
Cauliflower "Fried Rice" is my favorite low-carb side dish when I'm craving Chinese take-out!
Course: Side Dish
Cuisine: Chinese, Japanese
Cauliflower "Fried Rice" is my favorite low-carb side dish when I'm craving Chinese take-out!
Prep: 20 mins
Cook: 10 mins
Total: 30 mins
Yield: 4 servings
Serving Size: 1 1/3 cup

Ingredients

  • 1 medium head about 24 oz cauliflower, rinsed
  • 1 tbsp sesame oil
  • 2 egg whites
  • 1 large egg
  • pinch of salt
  • cooking spray
  • 1/2 small onion diced fine
  • 1/2 cup frozen peas and carrots
  • 2 garlic cloves minced
  • 5 scallions diced, whites and greens separated
  • 3 tbsp soy sauce or more to taste (Tamari for Gluten Free, Coconut Aminos for Paleo/Whole30)

Instructions

  • Remove the core and let the cauliflower dry completely.
  • Coarsely chop into florets, then place half of the cauliflower in a food processor and pulse until the cauliflower is small and has the texture of rice or couscous โ€“ don't over process or it will get mushy. Set aside and repeat with the remaining cauliflower.
  • Combine egg and egg whites in a small bowl and beat with a fork. Season with salt.
  • Heat a large saute pan or wok over medium heat and spray with oil.
  • Add the eggs and cook, turning a few times until set; set aside.
  • Add the sesame oil and saute onions, scallion whites, peas and carrots and garlic about 3 to 4 minutes, or until soft.Raise the heat to medium-high.
  • Add the cauliflower "rice" to the saute pan along with soy sauce. Mix, cover and cook approximately 5 to 6 minutes, stirring frequently, until the cauliflower is slightly crispy on the outside but tender on the inside.
  • ย Add the egg then remove from heat and mix in scallion greens.

Last Step:

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Nutrition

Serving: 1 1/3 cup, Calories: 108 kcal, Carbohydrates: 14 g, Protein: 9 g, Fat: 3 g, Cholesterol: 47 mg, Sodium: 868 mg, Fiber: 6 g, Sugar: 1 g

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474 comments on “Cauliflower “Fried Rice””

  1. Avatar photo
    DaMora Upchurch

    Creative cauliflower recipes are everywhere these days and surprisingly this is one I haven't seen yet. Looks good to me. I just might have to give it a try.

  2. Which food processor do you have? I need to buy one but not sure which one to get? Thanks! This looks wonderful! Lindsey

  3. This might sound funny. .. but you are chopping raw cauliflower and then cooking it when after. .. correct?

  4. Avatar photo
    Kate @Almond Butter Binge

    This looks so good, and so similar to traditional fried rice โ€” yum. Instead of splurging on Chinese takeout, maybe I'll just have to make my own this weekend, this and the orange chicken! Thanks for sharing ๐Ÿ˜€

  5. I can not wait to try this!!!!! Sounds yummy! Just joined weight watchers and Im looking for great ways to use veggies!

    1. I haven't tried this recipe yet, but when I make cauliflower pizza I use my electric chopper and it works great.

  6. Avatar photo
    Karen M. Peterson

    I thought the cilantro lime was a great idea, but this sounds even more amazing. Definitely have to try it.

  7. Thank you so much for this recipe! I work at a Chinese restaurant and by the end of the day, I just want to stuff my face with fried rice. Now I can have a healthier way to eat it. ;D

  8. I love cauliflower rice so definitely will try this but again I am confused on the points. If the only thing with points is the egg and oil, then how can it come out to 3 points per serving? Sorry, just want to be sure I am counting your recipes right..perhaps you include points even for the zero food items. Thanks much

    1. 6pts of eggs, 1pt for peas, 1pt for soy sauce, 3pts for oil – that right there is 11 points. 11pts / 4 is 2.75 so it rounds up to 3pts per serving. She's right.

    2. If you're ever used the WW Recipe Builder, you know that when foods are combined, the points often are higher than you would expect if calculating each ingredient separately. Weird, but I trust WW!

    3. Sorry I didn't realize it was egg white. You can always count the dish as 2 points per serving (8pts/4servings). But I would calculate it as a recipe how she did and keep it as 3pts. instead of each thing separate.

    4. When you are cooking with vegetables, they no longer count as 0 points for a normally 0 point food. You must count their calories/fats/carbs/proteins in your calculations.

    5. THerefore, there is probably 1 point worth of cauliflower per serving, plus 2 points of oil/egg, etc.

    6. Avatar photo
      Skinnytaste Gina

      I use WW recipe builder and trust it. I also do the calories, and it matches using the calculator.

  9. I love to make fried rice with brown rice too! I definitely need to try this! ๐Ÿ™‚
    x

    http://lifeisbeauty1994.blogspot.ie/

  10. This looks delicious, definitely going to try! ๐Ÿ™‚ I just have a question though: is it okay to cook with sesame oil? I heard somewhere that you should only put it on things after cooking, that at high temperatures it becomes unhealthy in some way… Might be nonsense of course!

    1. My recollection is that you do not want to cook at high heat with sesame oil, certainly not to fry foods. Here, the sesame oil is a flavoring more than a cooking medium. Plus, the heat never gets above medium high and the amount of sesame oil is very small in this recipe, so I think it is fine. No worries!

    2. Don't use olive oil for heat cooking… Use avocado which has a burn point around 500 degrees.

  11. This may be a dumb question, but do you just add the eggs back in at the end with the scallions? The instructions say to set them aside, but then they're never mentioned again.

  12. A trick I learned somewhere else on the internet, which I could remember where to give credit – put chunks of cauliflower in the blender, cover with water, pulse to process to desired size, then drain water. Gives a more uniform size to pieces.

    1. I just saw this on a blog but I have not tried it so I don't know if it works, but here's a link
      http://www.bigredkitchen.com/2012/05/the-fastest-way-to-rice-cauliflower-video/

  13. Avatar photo
    Karen @ The Food Charlatan

    i LOVE this idea Gina!! Cauliflower rice is such a great option, i really think it tastes fabulous. I'm loving all the different versions you're putting out! You genius you.

  14. Hi! I am only one person so I'd make this to last me for lunch for 4 days (with a protein next to it of course). How long do you think this will stay in the fridge? Will it last until Thursday if I make it Sunday night?

    1. Once you prepare the dish, if it is wrapped tightly and kept under proper refrigeration, it should last 7 days. I typically go with 4-5, however ๐Ÿ˜‰

    2. Avatar photo
      Robert Young

      I go even one step further – & stir in a 12.5 ounce can of White Chunk Chicken to the mixture – making it Chicken Fried Rice – it will make your tongue slap both sides of your mouth! –

    3. If you use Trader Joe's organic cauliflower rice, how much do you use and do you use it from a frozen state?