Cauliflower Fried Rice

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Looks and tastes exactly like fried rice! But so much healthier for you! Tastes amazing plain, or would also be great with some ham, chicken or meat added!Cauliflower fried rice in a blue bowl.

I have been dying without ham fried rice. And apparently the rest of the world loves it too because it is one of the most popular recipes on the blog. Sometimes eating clean and healthy can be tough. I miss my big bowl of fried rice and chinese food. I am finding out that you can still have the same kind of foods that you liked before, you just have to change them a little. And actually eating clean can be delicious!

Close up view of cauliflower fried rice.I have been able to make most of the recipes that I love and make here on the blog. I just have to change some of the ingredients around and portion control. This has made it so that it is not as bad eating clean and can be a lifestyle change. Not just a short term goal that I eventually give up on.

As soon as I saw this idea that fried rice can be made with cauliflower, I immediately went to the store and had to make it! What a great way to still enjoy all of the yummy flavors of fried rice but have it be so much healthier for you!

Cauliflower in the food processor.I couldn’t believe how amazing it turned out. The cauliflower put into a food processor made it look just like rice! I couldn’t believe it. And my first bite was amazing. Tasted just like the fried rice that I love! All of the flavors that I love about it and it was so amazing! If you are a fried rice lover like me and want to cut down on the calories, you are going to love this recipe!

Cauliflower fried rice in a blue bowl.

Cauliflower Fried Rice

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Looks and tastes exactly like fried rice! But so much healthier for you! Tastes amazing plain, or would also be great with some ham, chicken or meat added!
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Author Alyssa Rivers
Servings: 6 Servings


  • 1 head cauliflower (about 2 ½ cups chopped in a food processor)
  • 2 Tbs sesame oil
  • 1 small white onion chopped
  • 1 cup frozen peas and carrots thawed
  • 2-3 Tablespoons soy sauce more or less to taste
  • 2 eggs lightly beaten
  • 2 Tbsp chopped green onions chopped, optional


  • Rinse and chop the cauliflower into florets and put into a food processor. (If you don't have a food processor continue to chop the cauliflower into tiny pieces.) Pulse until the cauliflower until it is small and resembles rice.
  • Preheat a large skillet or wok to medium heat. Pour sesame oil in the bottom. Add white onion and peas and carrots and fry until tender.
  • Slide the onion, peas and carrots to the side, and pour the beaten eggs onto the other side. Using a spatula, scramble the eggs. Once cooked, mix the eggs with the vegetable mix.
  • Add the cauliflower to the veggie and egg mixture. Pour the soy sauce on top. Stir and fry the rice and veggie mixture until heated through and cauliflower is tender. Add chopped green onions if desired.


Alyssa Also Recommends:
Want to make this even easier? Here are a few products that I LOVE:
•Cuisinart Food Processor
•Utopia Kitchen Cooking Knives
•Staub Cast Iron Skillet


Serves: 6

Calories110kcal (6%)Carbohydrates10g (3%)Protein5g (10%)Fat6g (9%)Saturated Fat1g (5%)Cholesterol55mg (18%)Sodium404mg (17%)Potassium392mg (11%)Fiber3g (12%)Sugar3g (3%)Vitamin A2315IU (46%)Vitamin C51mg (62%)Calcium40mg (4%)Iron1mg (6%)

All nutritional information is based on third party calculations and is only an estimate. Each recipe and nutritional value will vary depending on the brands you use, measuring methods and portion sizes per household.

Course Side Dish
Cuisine Asian American
Keyword cauliflower fried rice, fried rice, fried rice recipe
Tried this recipe?Mention @alyssa_therecipecritic or tag #therecipecritic

Alyssa Rivers

I am Alyssa and the blogger behind The Recipe Critic. I started my blog in June of 2012 as a place to share my passion for cooking. I love trying new things and testing them out with my family.

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    1. Hi! I am not sure on the calorie count. I try not to include calories in recipes because if I am off by any then people get mad. 🙂 But the calories are probably really low in this being that it is all veggies! 🙂

  1. I can’t wait to try this Alyssa, it sounds so yummy and so easy to make. Thank you for the recipe. I just ran it through the My Fitness Pal recipe app and (please don’t hold me to this) it looks to contain around 122 calories per serve(6). Dietary Fiber 5 g, Protein 6 g, Total Carbohydrate 12 g (Sugars 5 g), Sodium 550 mg, Total Fat 6 g (Saturated Fat 1 g). If the app is correct, then it’s so much healthier than the real thing. My daughter and I will use this recipe many times over, I can see that already. Thanks again.

  2. I’m curious as to how this does as leftovers. Does the cauliflower get mushy at all? This sounds fantastic but I’m the only one that would eat it at my house.

  3. I had to try this today. WOW, it was DELICIOUS!!! My daughter stopped by with her 9 week old baby and said it tasted terrific. She asked if I would try it on her husband to see if he could tell the difference. I love the challenge, so of course I will see if he can taste/tell the difference. I will let you know in a few weeks the outcome of our “experiment”. Thank you for the recipe!!!

  4. Made this for dinner tonight and it was delicious!
    I also added some chopped cooked chicken.
    Keeper recipe for sure!

  5. This looks Delicious! I am trying it tonight, but I do not have sesame oil. Do you think this missing ingredient will hinder the taste? Can I use olive oil?

    Thank you so much!

    1. Vegetable oil will work to fry everything… I just like the sesame oil because it really gives the authentic chinese flavor. 🙂

  6. I just made this and added some sauteed little bits of chicken….Delicious! Thank you so much for sharing this recipe:)

  7. I printed out this recipe 2 weeks ago and then got sick. I finally felt like cooking today and made this for dinner. I wasn’t sure how my husband would like this cause he’s a carb kinda guy, but, we both loved it! I served it with chicken and it was hearty and satisfying! You would never guess it was cauliflower. Thanks for sharing this one…we will have it again!

  8. I made this last night for my wife and I. Added some shrimp to it as well. I wound up eating over half of the whole thing it tasted that good. By my calculations with everything put together and eating more than I should have, it was still under 600 calories.

    – George

  9. I saw this recipe and I didn’t think it would be that good with cauliflower but you can’t even taste the difference! It was so delicious and healthy! Must make again!

  10. Great recipe, it turned out delicious! I threw some broccoli in the mix as well. So yummy and clean if you use coconut aminos instead of soy sauce! I will definitely be making this again!

  11. This was the BEST cauliflower rice recipe my family has ever had!!! My kids (8 & 9) both had double servings! Used Grape Seed Oil for the lack of sesame and it came out perfect. Cut and rinsed cauliflower – then used a salad spinner to drain excess water off cauliflower. Helped to make a really dry “rice” that was amazing! Thank you for such a great recipe!

  12. Omg! This is fabulous, I am a diabetic. If you like fried rice you have to make this. I added a little garlic and some ginger. Will make this forever.

  13. Is there an reason why you add the pees and the carrots before the cauliflower? Can the veggies be cooked all the same time and then add the eggs?
    For People asking for the calories, just Try My Fitness Pal App, Enter all the ingredients and you will get an accurate reading about calories, fat, carbs.

  14. Tried it for first time today.. It’s a keeper… My husband and I loved it… It will be our go to recipe for Chinese Food..
    Can you tell me how many servings there is in this recipe and the amount of each serving?
    If I had that info I could calculate weight watchers points…
    Hubby and I are trying to rid ourselves of white flour, process foods with sugar…white rice. Trying a little of Paleo cooking and WW ..,
    Now looking at other Paleo foods…?

  15. I can’t wait to try this. I saw online somewhere a tip to rice cauliflower easily and it worked! Put chunks into a blender and FILL with water. Give it a couple of buzzes and done!. Pour into strainer. Easie peasie. Now I know what to do with the “rice”: This recipe!

  16. Made this tonight!! Didn’t have a huge food processor, only the tiny one….still worked great, just took more tries to get it all chopped. Cut up tiny pieces of chicken (one breast) and cooked till done first. Didn’t do the carrots and peas, hubby doesn’t care for them. Added the green onion and the chicken to the last couple minutes of cooking. was sooo good!! Glad i finally have a rice alternative!!

  17. This recipe sounds great. How do I get your newsletters. Would love to learn to some great meals
    Thanks, please advise how I get your newsletters.

  18. This was seriously delicious, and so easy! Add a protein (I did shrimp) and some sriracha and pow! You’ve got an amazing guilt-free dinner.

  19. This was the best! I added garlic, broccoli, and shredded chicken.. it was ON POINT. I couldn’t help but eat two bowls and couldn’t wait for leftovers the next day. I’m definitely going to work this into rotation as one of my go-to dinners.

  20. I just made this today & it was DELICIOUS!!!!! I added some ham steak. I couldn’t even tell the difference as far as not using rice!

  21. This recipe is amazing and I have made it many times. Every time I make it and take it to share, everyone wants the recipe. The only thing I do differently is substitute coconut aminos for the soy sauce.

  22. Recipe says “add rice”. I don’t see rice as an ingredient. I understand that it is called fried rice, but this makes me question whether I missed an ingredient. Confusing!

  23. Recipe says “add rice”. I don’t see rice as an ingredient. I understand that it’s called fried rice, but this is confusing. Wondered whether an ingredient was omitted.

    1. The “rice” is the cauliflower that you blended in the food processor or cut up. She’s telling you to add the cauliflower mixture since it kind of resembles rice. So add the “rice”

  24. What could I substitute for the soy sauce that doesn’t have sugar etc.? I’m thinking olive oil and some sesame seeds? Garlic?

  25. I have made your recipe before and it’s fantastic. Today my daughter introduced me to the miracle of fresh riced cauliflower at Trader Joe’s in 16 oz. (weight) bags. It is equivalent to
    3 and 1/3 cups (volume), and only $2.49 a bag, which is much less than I’m paying for a head of cauliflower at this time of year (winter) in the Midwest. Talk about a money and timesaver! For anyone with a lot on her plate (no pun intended), pre-riced cauli is a dream. I also absolutely hate cleaning my food processor!! I think Trader Joe’s may also sell organic frozen riced cauliflower in smaller (12 oz.) bags, but I did not see it at the store when I looked today. Just had to share this!!

  26. I’m trying out this HCG and there’s not a lot of tasty things to eat in the beginning. I’ve been eating chicken breasts and cauliflower with different seasonings for the passed week and it’s SOOO boring. I came across this recipe, had all the ingredients and thought, “What the heck, I’ll try.” OH EM GEE!!! It’s SOOOO good. I didn’t believe it at first but cauliflower is so bland that it just takes up the flavor of whatever it’s in. Although I wouldn’t say it’s like “rice”, it resembles more of quinoa, it’s still pretty darn good. Thanks for sharing the recipe.

  27. I have turned many people on to this recipe. It is delicious and we have it at least once a month. I no longer need the recipe (lol). I recently brought it to a picnic and it was loved by all. No one could believe it was cauliflower.

  28. Thank you for a great recipe. Easy to make and so delicious. My husband loves fried rice but wants to lose weight. This satisfied him completely. Made it exactly as written and it came out perfectly. Plan to make it again… many times!

    1. That is SO great to hear!! I am glad he loved the fried rice and you will be able to make it again!! Thank you for sharing! Xo

  29. This recipe turned out excellent. Was worried it would’ve too much onion, but it wasn’t. I added a quarter cup red quinoa because a bit short on the cauliflower and it was great.

  30. Delicious. Love it! Will make this again & likely add more onion and use a little olive or vegetable oil less sesame oil.

  31. This was a hit with my finicky husband & son! They said it tasted just like real rice! I used frozen riced cauliflower & thawed it a bit before mixing into pan.

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