Cauliflower Fried Rice


This cauliflower fried rice recipe proves what we already know to be true: cauliflower is truly a versatile veggie. 

We’re the first to say that cauliflower is not a replacement for rice (which still has its place in our hearts), but it is a great way to get more vegetables in your diet without just eating salads. 

Cauliflower fried rice is a fun dish to make for a large crowd because it’s a familiar concept with a little twist that is sure to impress your dinner guests. 

With many of the ingredients being frozen, there is very little prep and chopping (AKA dishes) required.

Cauliflower fried rice is on our rotation week after week. Learn how to make cauliflower fried rice and customize it to your liking by following the simple steps below. 

Cauliflower Fried Rice

Cauliflower Fried Rice

Cauliflower fried rice is a side or main made out of riced (sometimes referred to as pearled) cauliflower. Veggies, egg, and asian-inspired spices and condiments like soy sauce and sesame oil add beautiful depth of flavor. Bonus—this dish is prepared in only one pan. Yay for minimal dishes! It goes well with chicken, salmon, tofu, or can be enjoyed on its own.
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Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Course Main Course
Cuisine American, Asian
Servings 4 servings
Calories 48 kcal


  • 1 package cauliflower rice fresh or frozen
  • 1 yellow onion
  • 1-2 cloves minced garlic fresh or frozen
  • 1-2 cloves minced ginger fresh or frozen
  • Additional veggies of choice a frozen medley works great here
  • 2 eggs scrambled
  • 1 tbsp soy sauce
  • 1 jalapeno
  • lime garnish, optional
  • green onion garnish, optional
  • sesame oil garnish, optional
  • sesame seeds garnish, optional
  • pinch salt and pepper
  • pinch paprika
  • pinch onion powder
  • powder garlic powder


  • Add olive oil to a frying pan.
    pour oil into pan
  • Cook onion with salt until translucent.
    Cook onion with salt until translucent.
  • Add garlic and ginger and stir.
    add garlic cubes
  • Add additional spices.
    Add additional spices.
  • Add cauliflower rice and veggies and stir.
    Add cauliflower rice and veggies and stir.
  • Add jalapeno.
    add jalapeno
  • Create well and add in scrambled eggs.
    Create well and add in scrambled eggs.
  • Add in soy sauce, sesame oil, sesame seeds, green onion, lime juice, and stir.
    add green onions


This is a very customizable recipe. Add-ins and garnishes are a perfect place to get creative!


Serving: 1servingCalories: 48kcalCarbohydrates: 4gProtein: 4gFat: 2gSaturated Fat: 1gPolyunsaturated Fat: 0.4gMonounsaturated Fat: 1gCholesterol: 82mgSodium: 284mgPotassium: 94mgFiber: 1gSugar: 1gVitamin A: 157IUVitamin C: 7mgCalcium: 21mgIron: 1mg
Keyword cauliflower
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Cauliflower Fried Rice FAQs

Why is my cauliflower fried rice soggy?

If you’re using frozen cauliflower, there is added water content that needs to be steamed out before serving. We recommend cooking until there is no liquid in the bottom of the pan before adding your finishing liquids like soy sauce, lime, and sesame oil.

Is cauliflower rice good for weight loss?

Cauliflower rice has less calories and carbs when compared to regular white rice. Weight loss is an individual journey and should be catered to your specific health needs; however if you’re looking to reduce calorie and carb intake, cauliflower rice is a great swap for white rice and other carb-heavy, calorie-dense sides.

Is cauliflower rice the healthiest rice?

There is not a one-size-fits-all when it comes to what is “healthiest” as different people have different nutritional needs. If you are looking to increase vegetable intake and/or decrease carbohydrates and calories in your diet, this is a healthy choice. With the additional add-ins of other vegetables for vitamins and fiber, this dish, as a whole, is balanced and full of healthy ingredients.

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