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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.

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Cauliflower Fried Rice

4 from 1 vote
By: Alyssa Rivers
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
Servings: 6 Servings



  • 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


Calories: 110kcalCarbohydrates: 10gProtein: 5gFat: 6gSaturated Fat: 1gCholesterol: 55mgSodium: 404mgPotassium: 392mgFiber: 3gSugar: 3gVitamin A: 2315IUVitamin C: 51mgCalcium: 40mgIron: 1mg

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course: Side Dish
Cuisine: Asian American
Tried this recipe?Mention @alyssa_therecipecritic or tag #therecipecritic!

About Alyssa Rivers

Alyssa Rivers is the author of 'The Tried and True Cookbook', a professional food photographer and experienced recipe-developer. Having a passion for cooking, her tried and true recipes have been featured on Good Morning America, Today Food, Buzzfeed and more.

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Recipe Rating


  1. 4 stars
    Good easy recipe but it was fairly tasteless even with ginger added. I had to add a lot of oyster sauce to get any flavor but I will make it again and will also add Asian 5 spice to it.

  2. 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.

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

  4. 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.

    1. That is great to hear! I do love this fried rice and I love that you can make it your own with different meats and vegetables! XOXO

  5. 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

  6. 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.

  7. 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.

  8. 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!!

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

  10. 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”

  11. 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!