Cauliflower Fried Rice is an easy to make a tasty, low carb meal packed with vitamins and flavor! This rice is so good you won’t even think you’re eating healthy!
Cauliflower Fried Rice is a healthy alternative to the standard fried rice recipe that you’re used to getting from a Chinese takeout restaurant. This recipe is cooked exactly the same as a traditional fried rice recipe, but in place of cooked short grain white rice I used raw cauliflower. Cauliflower recipes are all the rage, and making using cauliflower in place of the white rice is made even easier with store bought cauliflower “rice”.
CAULIFLOWER FRIED RICE
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If you’re anything like me, you consumed way too many calories over the holidays. My bad habits always start in October and continue through the end of the year. By the time the New Year rolls around, I’m actually ready to rid the house of all unhealthy food and get a fresh start on treating my body right. I can easily purge the sugar because I am usually pretty sugared out come January, but cutting the carbs is the most difficult challenge for me. I’ve found that if I can replace my favorite carbs (i.e. bread, pasta and rice) with some kind of vegetable that is somewhat similar in texture, yet still enjoy the same recipes I know and love, I can make healthier choices. Sure, making Shrimp Fried Rice at home is usually better health-wise than takeout, swapping in cauliflower give it a new level of low carb happiness!
Take white rice versus cauliflower rice, for example. One cup of white rice has about 242 calories and 53g of carbs. Replace that with Cauliflower Rice, which is basically minced raw cauliflower, and you’re now looking at 25 calories and 5g of carbs in a one cup serving. Not to mention all of the health benefits found in cauliflower that are nowhere to be seen in white rice like vitamins, anti-inflammatory properties, digestion and detoxification properties….the list goes on and on. With fewer calories in cauliflower fried rice, you can feel about eating “takeout” food! Will this cauliflower fried rice recipe taste exactly the same as the fried rice you know and love? No. But it will taste similar enough to justify replacing the rice with a healthier alternative. I’ve even made this substitution in dirty rice and it was pretty darn good!
Go ahead and give this recipe a try and let me know what you think!
Want more cauliflower recipes?
- Low Carb Cauliflower Breadsticks
- Loaded Cauliflower Casserole
- Buffalo Cauliflower Bites
- Cheesy Cauliflower Pancakes
- Slow Cooker Cauliflower Cheese Soup
- More side dish recipes…
Tools used to make this Cauliflower Fried Rice recipe
Large Skillet: This skillet is my go-to kitchen tool. It’s large circumference and high sides make it perfect for cooking anything from one pan meals to soups and sauces.
Knives: A good set of kitchen knives is essential for any cook. This set is the best one I’ve owned so far and it comes with a knife block, steak knives, and an array of larger knives perfect for all your slicing, chopping, and cutting needs.
Cutting Board: A good-sized cutting board is a must for home cooks. This board is thick & sturdy and makes recipe prep a breeze.
Ingredients
- 2 eggs whisked
- 4 tablespoons butter divided
- 2 medium carrots peeled and diced
- 1 small white or yellow onion diced
- 1/2 cup frozen peas
- 3 cloves garlic minced
- 4 cups cauliflower rice raw cauliflower diced
- 1/4 cup green onions thinly sliced
- 3 tablespoons soy sauce or more to taste
- 1/2 teaspoon toasted sesame oil
- 1 teaspoon sesame seeds
Instructions
- Using a large saute pan, melt 1 tablespoon of butter over medium heat. Once hot, add the whisked egg, stirring only occasionally until soft scrambled. Remove from pan and set aside.
- Melt two additional tablespoons of butter and increase heat to medium-high. Add diced carrots, onion, and peas. Stir to coat in butter and allow to cook until slightly brown, stirring occasionally, about 3-5 minutes. Add garlic and allow to cook for an additional minute.
- Push the sauteed veggies to the sides of the pan, add the remaining tablespoon of butter to the middle of the pan, and add the cauliflower rice. Give it a quick stir to distribute the melted butter, but allow it to brown slightly by not stirring for a couple of minutes. Once the bottom of the cauliflower starts to brown, stir all the veggies together and allow them to cook for another couple of minutes.
- Stir in the green onions, soy sauce, sesame oil, sesame seeds, and cooked egg. Remove from heat. Serve with additional sesame seeds, if desired.
Video
Nutrition
Love low carb cauliflower recipes? Be sure to check out:
Hidden Cauliflower Macaroni and Cheese
Parmesan Roasted Cauliflower Rice
Kim says
Delicious new way to prepare cauliflower rice. I used olive oil instead of butter but otherwise stuck to the recipe. Kids loved it too!
Aubrey Cota says
Awesome!! Thanks Kim.
Krystal says
Awesome recipe! It’s delicious! How long can I store it in the fridge (or do I need to freeze it so I can make it on Sun and take to work M – F)?
Aubrey Cota says
One or two days in the fridge would be fine. If it were any longer than that then I would suggest freezing.
Greg G says
Great recipe. Made it for my wife and I. We loved it. Yum
Aubrey Cota says
I’m so glad to hear that! Thank you.
Narae says
First time using cauliflower rice. Does this require cauliflower rice to be cooked (like regular steam rice) first?
Aubrey Cota says
For this recipe, you do not want to pre-cook the riced cauliflower. Follow the instructions of the recipe as is and it will cook perfectly.
Jan says
My first time trying riced cauliflower and I have to say it was awesome in my veggie stir fry. Will definitely do this more often. Thank you for a great recipe!
Aubrey Cota says
Yay, so glad to hear you liked it!
Deanna Drew says
I made this a few nights ago. Even my picky eaters loved it. The only change I made was using teriyaki sauce instead of soy sauce. I am making it again tonight and adding a little grilled chicken for the meat eaters in my family. We LOVED this recipe. Thank you so much.
Aubrey Cota says
Yay!! Thank you so much.
Punam Paul says
Very easy and tastes great…This is recipe I will use often.
Thanks
Aubrey Cota says
Thank you so much!
Monike says
My family has been doing keto for a few weeks and we had been having plain cauliflower rice… we were getting tired of it so I googled cauliflower rice recipes and this one came up. Wow, so delicious everyone was confused and thought we were eating real fried rice from a hibachi place. Amazing. Thank you
Kimberly says
If I’m using a bag of frozen cauliflower rice should I let it thaw before cooking? I’ve never used cauliflower rice before!
Jennifer Kimmel says
Hello Kimberly! I would let it thaw out a bit before cooking.
Rhea Morales says
Hi! Is the carb count per serving or the entire recipe. I assume per serving. BTW- this is amazing, thank you for sharing.
Real Housemoms JK says
Hello Rhea! This should be per serving and there are 4 servings in the dish. Hope this helps!