How to Make Cauliflower Fried “Rice”

Did you know, the average restaurant serves 3 to 4 cups of rice in one serving? One cup of rice has 45 grams of carbohydrates in it, compared to only 10 grams of carbohydrates in one cup of cauliflower.

Cut the carbs with this cauliflower fried rice dish that’s easy, delicious and something the whole family will love.

If you aren’t quite ready to have all of your rice as cauliflower, you can also mix in brown rice or quinoa and slowly make the change to have a less-carbohydrate heavy rice.

Photo credit: A Healthier Michigan

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  • 2-4 tbsp. sesame oil
  • 1 tbsp. minced ginger
  • 3 cloves garlic, minced
  • 1 small onion, diced
  • 3 cups of vegetables (fresh or frozen) recommend peas, carrots, corn, bell peppers, green beans
  • 2 eggs, slightly beaten
  • 4 tbsp. light soy sauce
  • 1/4 cup cashews, almonds or other nut (optional)
  • 1/2 pound (8 slices) thick-sliced turkey bacon, cooked and roughly chopped (optional)
  • Salt and pepper to taste
  • 4 green onions, thinly sliced for garnish

Cauliflower Fried "Rice"

1. Cut the cauliflower into florets, discarding the tough inner core. Working in batches, pulse the cauliflower in a food processor until it breaks down into rice-sized pieces. You should have 5 to 6 cups of cauliflower "rice." Do not over process or else it will get mushy.
2. Heat sesame oil in large skillet and sauté garlic and ginger.
3. Add onion, cook until tender and translucent.
4. Add other vegetables, sauté for about 3 minutes.
5. Add cauliflower and soy sauce – stir thoroughly, but do not over stir to avoid mashing the cauliflower.
6. Push cauliflower rice mixture aside and cook eggs in the same pan until fully cooked and scrambled.
7. If needed, add more soy sauce and pepper to taste.
8. Finish by adding cooked bacon and cashews or almonds (optional). Mix in and cook through.
9. Garnish with green onions. Serve warm and enjoy. Will keep for about 5 days in airtight container in the refrigerator.

Nutrition Info per Serving :
Nutrition Facts
1 serving = ~1 cup
Amount Per Serving
Calories 107.9
Total Fat 6.6 g
Saturated Fat 1.2 g
Polyunsaturated Fat 1.8 g
Monounsaturated Fat 1.8 g
Cholesterol 46.5 mg
Sodium 300.0 mg
Potassium 113.9 mg
Total Carbohydrate 9.1 g
Dietary Fiber 2.1 g
Sugars 1.7 g
Protein 4.1 g
Vitamin A 42.6 %
Vitamin B-12 2.0 %
Vitamin B-6 4.0 %
Vitamin C 12.2 %
Vitamin D 2.5 %
Vitamin E 1.3 %
Calcium 2.5 %
Copper 2.2 %
Folate 4.5 %
Iron 4.9 %
Magnesium 2.5 %
Manganese 6.0 %
Niacin 2.4 %
Pantothenic Acid 0.8 %
Phosphorus 5.1 %
Riboflavin 4.5 %
Selenium 0.5 %
Thiamin 3.3 %
Zinc 2.3 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Inspired by The Kitchn

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Read 2 Comments

    1. Hi Naomi,
      Great question. You can use a blender. Again, don’t over blend it so it does not get mushy. I have also just used a knife to finely chop the cauliflower. It is a great vegetable that will crumble and rice for you easily. Thanks so much. Have a good one. 🙂

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