Cauliflower Fried Rice

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 This big beautiful bowl of fried rice may look & TASTE like rice, but it’s NOT!

Cauliflower Fried Rice. Looks like rice, tastes like rice, but it's cauliflower! -

Do you have a Chinese food addiction like I do? I could seriously eat it everyday. Thanks to this recipe, now you can!

When she posted a recipe for this Cauliflower Fried Rice on her FB page, I couldn’t wait to give it a try. But really… could cauliflower taste just like my beloved fried rice? 

I am happy to report that this Cauliflower Fried Rice taste absolutely like fried rice!!! Both my girls are a big fan of fried rice. They didn’t blink an eye when I put a bowl of this cauliflower fried rice in front of them.  Little D ate her whole bowl and asked for more! 

Have fun mixing in your favorite vegetables and proteins. My favorite so far has been to add in some eggs and egg whites and a ton of veg. 

Here is what you need:cauliflower fried rice, ingredients -

– 3 cups of grated raw cauliflower (use a cheese grater or food processor)

– 1/2 cup frozen peas

– 1/2 cup carrots, thinly sliced

– 3-4 garlic cloves, minced

– 1/2 cup onion, diced

– 1/2 TBSP olive oil

– 2 eggs (or 4 egg whites) scrambled

– 3 TBSP soy sauce

 (recipe adapted from Irene of GetUFit)

1. In a large pan, saute garlic and onions in olive oil on a medium/high heat, until onions become soft and transparent. (about 2-3 minutes)

2. Next add in peas, and carrots and cook until carrots begin to soften and peas are heated through, about 3-4 minutes

3. Next stir in scrambled eggs , cauliflower and soy sauce. Cook stirring frequently for about 5-7 more minutes. 

Enjoy adding in your favorite protein and veg. Possible add-ins: baby corn, broccoli, cabbage, bok choy, water chestnuts, chicken, tofu, and shrimp!

Cauliflower fried rice steps-

Get ready for the whole family to LOVE this one!


Cauliflower Fried Rice - FamilyFreshMeals

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Corey, Darryl, Big D & Little D



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4.9 from 50 reviews
Cauliflower Fried Rice
Prep time
Cook time
Total time
Serves: 4
  • - 3 cups of raw grated cauliflower (use a cheese grater or food processor)
  • - ½ cup frozen peas
  • - ½ cup carrots, thinly sliced
  • - 3-4 garlic cloves, minced
  • - ½ cup onion, diced
  • - ½ TBSP olive oil
  • - 2 eggs (or 4 egg whites) scrambled
  • - 3 TBSP soy sauce
  1. In a large pan, saute garlic and onions in olive oil on a medium/high heat, until onions become soft and transparent. (about 2-3 minutes)
  2. Next add in peas, and carrots and cook until carrots begin to soften and peas are heated through, about 3-4 minutes
  3. Next stir in scrambled eggs , cauliflower and soy sauce. Cook stirring frequently for about 5-7 more minutes.
  4. Enjoy adding in your favorite protein and veg. Possible add-ins: baby corn, broccoli, cabbage, bok choy, water chestnuts, chicken, tofu, and shrimp!

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    • Corey says

      YES! That is the beauty of this recipe. You can replace proteins for ones you like and take away or add other veggies :)

  1. Erika says

    I’ve got an egg allergy – is there a way to substitute the eggs in this? It looks delicious and I’d love to try it!

    • Corey says

      Totally Erika! You can leave out the egg. Add in other veggies, try tofu or chicken for the protein element :) That is the beauty of this recipe. Have fun playing around with different veggies and proteins that work for you :) XO

  2. says

    Finally a cauliflower recipe. I’ve never been successful feeding kids with cauliflower. This one’s a must try. Thanks for the share!

  3. says

    We’ve done the rice cauliflower, and like it best with spices, maybe with small bits of veggies in it. We haven’t tried this fried variety. Mmmm-looks good!

    For quick and easy prep, I use a pound bag of cauliflower florets, and cook them in my microwave. After they’ve cooled a bit, I’ll chop them in my Pampered Chef hand chopper on a cutting board. It is much faster than cooking from fresh, and much less mess. The chopper does a great job of “ricing” the cauliflower. Thanks for this idea!

  4. Pam says

    Is this cauliflower cooked before you grate it? The recipe doesn’t say so, but I’m wondering if it will have enough time to cook otherwise. Thanks in advance!

  5. Pam says

    Thank you for the speedy reply! I can’t wait to try this. Fried rice is one of our family favorites and healthier is better!

  6. Laura says

    Just made this and it is FAB. I added some sriracha and used a bag of the mixed frozen veggies. I definitely didn’t miss the rice. This recipe is a keeper, thank you for sharing! :)

  7. Lisa says

    I made this today for lunch and it was amazing! I added a little sesame oil for extra flavor. Thanks for the recipe!

  8. Jannelle says

    Made this tonight for dinner and my family loved it! No one even asked if I used something other than rice which is huge because my husband is super nit picky about food!! Not sure I’ll ever use rice again!! Thanks Chef Corey!

  9. Maryke says

    I made this and it was amazing!! I added some fresh ginger, coleslaw instead of peas as well as chicken and shrimp. The 5yo I take care of, who is a very picky eater, asked to try it while I was eating and ended up eating a whole bowl by herself! I’m definitely making this again soon.

  10. Lisa says

    This sounds great! Silly question. When you list “scrambled eggs” do you mean raw and mixed or already cooked? Thanks!

  11. says

    Made this tonight, but used peas, chickpeas, corn (all canned, drained) and extra eggs… it came out great!When I told my boyfriend there was no rice in it, he looked real close add said “oh wow I thought this was rice”…. definately making this again, adding chicken next time ! Thanks!

  12. says

    Excellent! We usually make stir fry with leftovers, trying to clean out fridge. I had a head a cauliflower in the fridge, so I shredded it up and added our leftovers. Before serving to the kids, I stirred frozen corn into their bowl to cool it down. No one knew until I told them.

  13. Danielle says

    I used the food processor so it came out a little too finely grated to pass for rice but the taste and texture are still awesome. I used half a medium head of cauliflower which came out to 4c so I upped the other ingredients by a third (and added an extra egg because I’m not crazy enough to add 2/3 of an egg). I used half regular and half low sodium soy sauce. Divided the whole recipe into 6 portions (just about a cup each) and it makes a great snack <100 calories (came out to about 87 for me) with a good balance of protein, carbs, fat and some fiber.

  14. Lauren Bartow says

    I am trying this recipe tonight! It looks fabulous :) how many does the recipe aboabove feed? Thank you :)

  15. sandra says

    This was so scrumptious!!! I made it last night and I was so surprised how yummy it turned out. thanks!!

  16. Lindsay says

    I am not typically a fan of cauliflower, but I thought why not try and wow, this is delicious!! Thank you!

  17. AussiedreamerHelen says

    THANK YOU for sharing this recipe……. did this one for our dinner/evening meal. I did follow the recipe…but added 2 cups of pre-mixed coleslaw vegies. Yummmy. I used the cauliflower rice topped with a topside steak which was basted in wholegrain mustard, dash of chillie, 1 tsp brown sugar, cracked pepper/salt, with 1 tsp of Herb and Garlic Seasoning with Olive Oil to combine.

    Baste the steak….leave for a few minutes; longer if needed. Cook on a Griddle Pan a few minutes each side. I found that the basting was sticking into the grooves of the pan, so I added some white wine….and extra few spoons of water…transferred it into (the previous used) wok….simmer and added pinch of brown sugar and cornflour to thicken… I found this to blend lovely with the Cauliflower Rice…..

  18. mh says

    Brilliant idea & delicious. While frying, I added some pineapple and also finely chopped walnuts to get the nutty flavour that rice has. Also added some sesame oil at the end. Endless possibilities with grated cauliflower!

  19. Danielle says

    I tried this last night and LOVED it! I can’t tell a difference in texture. I added mixed stir fry veggies and shrimp…I made a huge batch and wanted to eat it all!

  20. says

    Hi Corey,

    I just wanted to thank you for this terrific recipe. We just finished dinner and my kitchen is a mess but I wanted to comment before I got involved in my evening routine. I used a cheese grater to make the cauliflower rice yesterday and froze it just in case I didn’t get to the recipe today. Fortunately, I was able to make this today and with my frozen cauliflower rice on hand it was super easy to throw together. This was terrific and my very picky 10 year old devoured it. If you don’t mind, I would love to share this recipe on my site?


    • Corey says

      Thank you so much for taking the time to come comment Tennille! I am so glad you loved the recipe. I would love it if you shared the recipe and link to my recipe on your site. I love the idea of freezing the cauliflower!

  21. Ella says

    Thanks for the recipe. Tried it the other night and shared it with neighbors. Everyone loved it. Even my 15m daughter loved it. Thanks again!

  22. Xavier says

    Omg ! I’m trying to start to eat healthy and after all this reviews I’m going to the supermarket right now. I will let you know how it turns out…. Wish me luck 😉

  23. Xavier says

    Wow ! Thank you so much Corey!! I made it with egg whites and some frozen stir fry veggies . DELICIOUS !!!!! I couldn’t believe it was NOT rice . Hehe

    Thanks again !!

  24. Margaret says

    Hi Corey,
    I appreciate that the calorific count will differ with whatever is added to this recipe, but do you know, roughly, the calorie count in your basic, original recipe please? I have embarked on the 5:2 way of eating and would like to know if your recipe would be suitable for my fasting days. Many thanks. M.

    • Corey says

      Margaret, I don’t have the exact calorie count, but if you enter all your ingredients into a recipe builder, you should be able to figure that out. I use the MyFitnessPal one :) Hope that helps!

  25. Nancy says

    Thanks for the recipe. We are on GAPS diet and also dairy free. I added about 1/2 an inch of minced fresh ginger (I would have liked more, but know that was pushing it with being “too spicy” for my 7 year old). Also substituted coconut oil for the olive oil and Coconut Aminos for the soy sauce. To make up for the milder flavor of the Coconut Aminos, added 1 Tablespoon of Sesame Oil once the cooking was done, 1 Tablespoon raw honey, plus some salt and pepper. My daughter ate a huge bowl of this, asked for more, then asked when will I make it again, and also requested extra egg :) My husband, who is not on a special diet with my daughter and me, but is not a big starch eater loved this as well, since he doesn’t typically eat much rice. We did the carrots, peas, onion, and then added in leftover chicken from making broth, and diced zucchini. I would definitely make it again.

  26. Briana says

    I gave this a go tonight and it was quite tasty! I started with frozen cauliflower as that was all I had lying around, which made it a bit too moist to pass as rice, but my husband still had no idea what he was eating until I told him after he’d cleaned his plate. Sneak attack! I marinated some tofu in soy sauce, lime juice, and sesame oil, baked it, and tossed it on top of the cauliflower stir fry. I’ll definitely make this again.

  27. Sandy says

    We are low carbers and I’m always on the lookout for new recipes. I had a rotisserie chicken with no inspiration and this hit the spot. The whole family loved it! Thank you!

  28. Suzie says

    I made this last night and my husband scarfed it down! He loves my home made fried rice and didn’t even notice a difference. he was like “honey, the doctor wants me to do a low-carb diet. i ate too much” i go “it’s not even made out of rice!” he couldn’t believe it! He’s such a picky eater. I’m soo glad there’s something I can work out to get him to do better.

  29. Jennifer Brenner says

    OMG this is so good. Bye bye white rice. I just made this. It tastes so good. I just chopped up cauliflower into little bite size, and microwaved it for 2 minutes covered. Put a frying pan on the stove add olive oil, onions and diced tomatoes. let it cook for 3 minutes. Add my curry , a pinch of nutmeg and half a cube of maggi bouillon cube. salt to taste. Finally add the chopped cauliflower. Taste very good!


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