Cauliflower Fried Rice

This cauliflower fried rice is a delicious and simple way to get a comfort meal and pack in some extra veggies.

Made with riced cauliflower, eggs, carrots, and peas, this keto-fried rice is a great side for any Asian meal.

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You are going to love this riced cauliflower fried rice! Not only is it a healthy option for lunch or dinner but it’s incredibly easy to throw together too! Enjoy this low carb Chinese cauliflower rice in about 30 minutes from start to finish. This dish comes together so quickly you’ll be amazed!


The BEST Cauliflower Fried Rice

This egg fried cauliflower rice tastes just like regular fried rice but better. This Asian cauliflower rice is one you won’t soon forget. Instead of using white rice, we use a cauliflower head that has been pureed into small rice grain sized pieces and with that, we get the base of the dish. Addin in soy sauce, veggies, and scrambled eggs we get an incredible side dish that’s as easy to prepare as it is tasty!


Cauliflower Fried Rice Ingredients

Ingredients you’ll need for cauliflower fried rice

  • Cauliflower head
  • Large carrot
  • Garlic cloves
  • Green onions
  • Frozen green peas
  • Yellow onion
  • Eggs
  • Sesame oil
  • Soy sauce

For the exact amounts needed, please see the recipe card below.

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How to Make Cauliflower Fried Rice

To make the riced cauliflower, remove the stalk and the leaves from the cauliflower head.

Chop the cauliflower into floret sized pieces and then place them into your food processor.

Pulse for a few times until it looks about the size of grains of rice. Set it aside.

Cauliflower Fried Rice Step 1

Cauliflower Fried Rice Step 2

Chop your onion and carrot into small pieces and slice up the white part of the green onion.

Add two tablespoons of sesame oil to a large skillet or pot and place it over the stovetop on medium heat.

Saute the carrot, onion, and green onion in the oil until soft.

Cauliflower Fried Rice Step 3

Cauliflower Fried Rice Step 4

Add in the cauliflower rice and stir together until golden and tender.

Cauliflower Fried Rice Step 5

Add in the frozen peas, stir together to thaw.

Cauliflower Fried Rice Step 6

Finally, add in two beaten eggs and stir together until well combined.

Cauliflower Fried Rice Step 7

Keep the pot over the stove for 2 minutes, while stirring together occasionally until the egg is cooked.

Season the dish with soy sauce and sliced green onion.

Cauliflower Fried Rice Step 8

Cauliflower Fried Rice Step 9

Serve warm and enjoy!

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Recipe Tips

Make sure that you scramble the eggs together in a separate bowl BEFORE adding them to this cauliflower fried rice recipe. This is because there won’t be much room to scramble the eggs in the pot. Another way that you can do this is to scramble and cook the eggs in a completely different skillet and then stir them into the pot when they are finished.

If desired, add some lemon juice and chili flakes for additional seasoning. Yum!

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Is cauliflower fried rice Keto?

This riced cauliflower fried rice is a keto-friendly option due to the low carb nature of the recipe. This recipe makes 2 large serving-sized portions at about 38 carbs per serving. But keep in mind that those serving sizes are truly meant for this to be a meal of its own and not a side dish. to make smaller portions you can easily get 4-6 good side dish sized portions from this one recipe which means far fewer carbs per serving.

Can I make riced cauliflower fried rice with frozen riced cauliflower?

Yes, in your grocery store’s freezer section you should be able to find a bag of frozen riced cauliflower. You can use this instead of a freshly chopped head of cauliflower.

This not only helps to cut down on time spent prepping but also helps to cut down on the number of dirty dishes to clean up afterward. I recommend thawing the cauliflower before use as it will reduce the cooking time needed to thaw and turn golden.

Why is my cauliflower fried rice soggy?

While making this easy cauliflower fried rice you should note that you do not want to overcook the dish. Cauliflower will sweat and release moisture as it cooks, and to leave it in the pot means it will continue to do this and soften as it goes.

To avoid a soggy “rice” dish, you want to cook it just until the “rice” is golden in color and then follow through with the recipe before removing the pot from the heat. Do not overcook the fried rice with cauliflower rice unless you are okay with a softer texture.

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Looking for more delicious cauliflower recipes? Check out these tasty suggestions!

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Cauliflower Fried Rice

Yield: 2
Prep Time: 30 minutes
Total Time: 30 minutes


  • 1 large cauliflower head (4 cups cauliflower rice)
  • 1 large carrot
  • 2 garlic cloves
  • 2 green onions
  • 1 cup green peas, frozen
  • 1 small yellow onion
  • 2 eggs
  • 2 tbsp sesame oil
  • 2 tbsp soy sauce


  1. Make the cauliflower rice: remove cauliflower’s stalk and leaves and chop it into florets.
  2. Place cauliflower florets in a food processor and pulse a few times until rice consistency. Set aside.
  3. Chop the yellow onion and the carrot into small pieces, and slice the white part of the green onion.
  4. Add two tablespoons of sesame oil to a large skillet or pot and place it over the stovetop in medium heat.
  5. Sauté chopped veggies until soft.
  6. Then add cauliflower rice and stir over the stovetop until golden and tender. 
  7. Then add frozen peas, and stir to thaw.
  8. Finally, add two beaten eggs and stir until well combined. Keep it over the stove for two minutes, occasionally stirring for the egg to cook.
  9. Season with soy sauce and fresh green onion, sliced.
Nutrition Information:
Serving Size: 1
Amount Per Serving: Calories: 394Total Fat: 21gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 15gCholesterol: 186mgSodium: 1032mgCarbohydrates: 38gFiber: 16gSugar: 16gProtein: 21g

Author: Christal Sczebel

Christal is the creator of Nutrition in the Kitch. She's a Certified Nutritional Consultant, twice published author, gluten and dairy free recipe developer, food photographer, speaker, wife, and mama. Christal loves good food, all things wellness, and loves to travel. Her wellness philosophy is centred around balance and sustainable health, life's way too short for boring diets and restriction!

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