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

108 Cals 9 Protein 14 Carbs 3 Fats
Prep Time: 20 mins
Cook Time: 10 mins
Total Time: 30 mins
Yield: 4 servings
COURSE: Side Dish
CUISINE: Chinese, Japanese
Cauliflower "Fried Rice" is my favorite low-carb side dish when I'm craving Chinese take-out!

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 – 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.
  •  Add the egg then remove from heat and mix in scallion greens.

Nutrition

Serving: 11/3 cup, Calories: 108kcal, Carbohydrates: 14g, Protein: 9g, Fat: 3g, Cholesterol: 47mg, Sodium: 868mg, Fiber: 6g, Sugar: 1g
WW Points Plus: 3
Keywords: cauliflower fried rice, cauliflower fried rice recipe, cauliflower rice, how to make cauliflower rice, low carb cauliflower rice, whole30

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473 comments

  1. I made this last night and loved it.

    Thanks for creating it.

  2. This looks so good! I can't wait to try it.

  3. This was abolutely AMAZING!!! I made it twice this weekend – we loved it! The second time I added asparagus just because and it was delicious too! This is a great way to get some veggies in the diet. Thank you SO much!

  4. Wow i'm not really much of a fan of vegetables but i love if the cauliflower is dipped with sweet and sour sauce. Compliments its taste!

  5. I just tried this. I also added shredded chicken. Excellent rice substitute.

  6. Made this tonight with a little tweaking. I added mushrooms with the veggies and stir fried chicken with the egg. It was a complete meal that was delicious!!! It really tastes like rice! You could also add shrimp.

  7. Genius! So good! Thank you for the wonderful recipe. My mom is a die hard atkins follower and this is something that I could make for her as well as enjoy myself!!!

  8. I have just discovered this amazing and wonderful blog!!! Thank you for so many recipes that I am eager to try. Also, thank you so much for giving the nutritional information on the recipes, and specifically the "Old Points" , the Flex Points. I really appreciate that.

  9. does anyone know if this can be frozen? as I am only cooking for myself i would like to freeze in bulk for later?

    • You can easily make half, or one portion! Just use less.

    • Yes, but she wants to cook in bulk. I was reading these questions hoping to find the same answer. Does it reheat well from frozen? Anyone know?

    • Once it's fully cooked but still hot, you can wrap it in plastic wrap in single portion sizes and keep it in the freezer. I've not been able to keep a batch more than 2 months (yum!), but it's been good for me. I normally pull a portion out the night before and let it thaw in the fridge. If you wrap it up after it's cool, the portions will turn out dry.

    • This is so helpful, thanks!!

  10. Made this today. I ended up with WAY too much cauliflower, which I plan to use for the cilantro lime rice. But this recipe itself was great. I like a little spice, so I added red pepper flake and a bit of salt and pepper (again, I think I had too much cauliflower). It's so much lighter than actual rice and with the seasonings, who cares! Tomorrow we try another cauliflower recipe!

  11. I was a bit skeptical of this at first (my family and I are quite particular about fried rice) but this was surprisingly good! Thank you Gina!

  12. @ Samantha Rose…Sesame oil is mainly used as a flavoring in this dish, so any oil can work. My roommate from Japan didn't like the taste of sesame oil, so he always made friend rice with a little corn oil and butter and it was delicious!

  13. Has anyone tried this without egg? My son is allergic. 🙁

  14. I have a question: We can't use sesame oil in our house because my young daughter is anaphylactic to it. What can you recommend as a replacement? Thanks!

  15. very nice! what an unusual way to serve cauliflower…

  16. This looks great! I would pair this as a really light side with a more decadent dish, or just add some chicken for a one pot meal. Thanks for posting

  17. I made this last night, exactly as directed and wanted to consume the entire pan. I gave up rice about a year ago and have been dying for some fried rice lately. This really hit the spot and I saved many, many points and fat grams. WIll definitely make again and again.

  18. I've been debating buying a food processor for ages and I think I've decided I need one! to make cauliflower rice!

    What one do you (or anyone on the site) recommend?

    I don't want to spend a fortune–but I'm happy to spend the money to get a good quality one.

  19. Is it okay to use frozen cauliflower in this recipe?

  20. I made this last night before I even saw this post! Great minds think alike! I don't have a good processor so anyone else who doesn't, use a box cheese grater.