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You are here: Crunchy Creamy Sweet / Dinner / Cauliflower Fried Rice

Cauliflower Fried Rice

Published: May 23, 2019 · Modified: Mar 10, 2020 by Anna 11 Comments · This post may contain affiliate links. If you make a purchase through links on our site, we may earn a commission.

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Cauliflower Fried Rice - this healthy, low carb version of a popular takeout dish. It takes about 20 minutes to make, including grating the cauliflower.

I use cauliflower to make healthier versions of our favorite dishes, like my Cauliflower Alfredo Sauce or Healthy Mac and Cheese.

Fried rice in pan.

The best way to see if a healthier substitution works is to try it in one of your favorite recipes.  I knew that the first dish I wanted to try with my new obsession - the cauliflower rice - is Fried Rice. I was crossing my fingers so hard because my Hubby loves fried rice and I really wanted him to love it with my cauliflower substitution.

You guys, we literally ate the whole pan, no plates - just forks and pan! We are obsessed with this version of fried rice! The same flavors, less calories. It is so good and you can't tell that there is no grain rice in it.

Ingredients:

  • cauliflower (riced)
  • olive oil
  • egg
  • onion
  • garlic
  • carrot
  • green peas
  • soy sauce
  • green onion
  • salt and pepper

How to make Cauliflower Fried Rice?

  • If using fresh cauliflower, grate it or pulse in a food processor until it resembles rice.
  • Heat up oil in a pan and cook beaten egg until done and resembles scrambled eggs. Remove onto a plate.
  • Add more oil to the pan. Saute garlic and onion for 2 minutes.
  • Add carrots and peas. Cook for 2 minutes.
  • Add cauliflower rice and cook, stirring often, for about 5 minutes.
  • Add soy sauce, egg, salt, and pepper and stir in well.
  • Serve with chopped green onions.

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Close up shot of cauliflower rice in bowl with red rim.

Variations:

  • add tofu, shrimp or cooked, bite-size chicken breast to turn this rice into a full meal
  • add a sunny-side-up fried egg  on top
  • use frozen veggies, like carrots and peas or Asian vegetable mix
Close up shot of cauliflower fried rice on wooden spoon.

More low carb recipes with cauliflower:

  • Cauliflower Alfredo Sauce
  • Skinny Fettuccine Alfredo with Cauliflower Sauce 
  • Lemon Garlic Cauliflower Rice
  • Garlic Butter Mushroom Pork Chops
  • Egg Roll in a Bowl

If you like this recipe and make it, snap a photo and share it on INSTAGRAM! Tag me @crunchycreamysweet so I can check it out!

Cauliflower fried rice in skillet, with wooden spoon.

Cauliflower Fried Rice

Author: Anna
This healthy, low-carb version of a popular takeout dish. It takes about 20 minutes to make, including grating the cauliflower.
5 from 8 votes
Print Recipe Pin Recipe
Prep Time 10 minutes mins
Cook Time 15 minutes mins
Total Time 25 minutes mins
Course Main Course
Cuisine American
Servings 4 servings
Calories 154 kcal
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Ingredients
 
 

  • 2.5 cups cauliflower rice
  • 2 Tablespoons olive oil
  • 1 large egg beaten
  • 1 medium red onion chopped
  • 2 cloves of garlic minced or grated
  • 1 medium carrot OR 8 baby carrots chopped
  • ¾ cup green peas
  • 4 Tablespoons soy sauce
  • green onions optional garnish
  • salt and pepper to taste

Instructions
 

  • Heat up 1 tablespoon of oil in a large pan.
  • Add egg and cook, gently stirring, until done.
  • Remove onto a plate and break into smaller pieces.
  • To pan, add 1 tablespoon of oil, heat up.
  • Add onion and garlic and saute for about 3 minutes.
  • Add chopped carrots and cook for 2 more minutes, stirring often.
  • Add cauliflower rice and cook about 5 minutes, until cooked.
  • Add soy sauce and egg, stir in and cook for 1 more minute.
  • Remove from heat and season to taste.
  • Serve garnished with chopped green onions.

Nutrition

Calories: 154kcal | Carbohydrates: 14g | Protein: 7g | Fat: 8g | Saturated Fat: 1g | Cholesterol: 40mg | Sodium: 1064mg | Potassium: 507mg | Fiber: 4g | Sugar: 5g | Vitamin A: 2815IU | Vitamin C: 62.5mg | Calcium: 53mg | Iron: 1.5mg
Tried this recipe?Leave a comment with rating below!

This post was originally published on May 21st, 2016 and updated on May 23rd, 2019.

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Reader Interactions

Comments

    5 from 8 votes

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    Recipe Rating




  1. Przyprawione sercem says

    April 03, 2024 at 12:41 pm

    5 stars
    Thank you for this recipe. Wonderful

    Reply
  2. Jocelyn says

    May 24, 2019 at 4:02 pm

    5 stars
    We love all things cauliflower rice, so I'm definitely making a big skillet of this fried rice for dinner this weekend!

    Reply
  3. Steph says

    May 23, 2019 at 2:49 pm

    5 stars
    Cauliflower rice is my new favorite! This recipe was easy and amazing!

    Reply
  4. Ashley F says

    May 23, 2019 at 2:03 pm

    5 stars
    This makes for the perfect side dish!

    Reply
    • Anna says

      May 23, 2019 at 2:59 pm

      Thanks, Ashley!

      Reply
  5. Kellie Hemmerly says

    May 23, 2019 at 1:46 pm

    5 stars
    We LOVE this cauliflower fried rice, so easy and great to try your own modifications for picky eaters!

    Reply
    • Anna says

      May 23, 2019 at 2:59 pm

      I agree! It's always a hit! Thanks, Kellie!

      Reply
  6. Beth Pierce says

    May 23, 2019 at 1:19 pm

    5 stars
    This was so light and flavorful; paired perfectly with chicken stir fry! Delicious!

    Reply
    • Anna says

      May 23, 2019 at 2:59 pm

      Thanks, Beth! I am so glad it was a hit!

      Reply
  7. Charity says

    March 06, 2019 at 10:12 am

    5 stars
    I am on a cauliflower kick! This looks like a great way for me to use this awesome veggie!

    Reply
  8. Elizabeth says

    May 22, 2016 at 6:50 pm

    5 stars
    Literally just said I wanted to do this!!! And yes a fried egg on top would be fantastic!

    Reply

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