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cauliflower fried rice

Cauliflower Fried Rice

  • Author: Megan
  • Total Time: 20 minutes
  • Yield: 4 servings 1x
  • Diet: Vegetarian


A healthy spin on takeout favorite: this recipe uses riced cauliflower instead of white rice to create Takeout Style Cauliflower Fried Rice. This recipe brings all the flavor of your favorite fried rice, but uses heathy, clean ingredients. 

Vegetarian (and can be modified to be gluten-free or vegan)


  • 1 head cauliflower
  • 2 tablespoon sesame oil 
  • ½ white onion, chopped
  • 3 cups mixed vegetables, fresh or frozen (I used a frozen mix of peas, carrots, corn & green beans) 
  • 3 cloves garlic, minced
  • 3 eggs, lightly scrambled 
  • 3 tablespoons soy sauce (or Tamari sauce or coconut aminos for gluten-free)
  • 3 green onions, chopped


  1. Rice the cauliflower: chop the cauliflower into about 2” chunks (discard any leaves but include the stem), and pulse in a blender or food processor until the consistency resembles rice.
  2. In a large skillet, heat 1 tablespoon sesame oil. Add the onion and mixed vegetables and saute 5 – 8 minutes, until the onion is translucent and the vegetables are heated through. 
  3. Add the garlic to the skillet and cook for 1 minute more. 
  4. Using a wooden spoon or spatula, hollow out a circular well in the middle of the skillet. Add the remaining 1 tablespoon sesame oil and then the eggs. Stir the eggs until they are cooked and then mix them with the other ingredients in the skillet.
  5. Add the riced cauliflower to the skillet. Pour in the soy sauce and stir to mix. Cook for a couple minutes more, until heated through. Be careful not to overcook as the riced cauliflower will get mushy.
  6. Serve immediately or the same day as you make it. The texture and flavors won’t keep if you save this as leftovers. Optionally: serve garnished with chopped green onions. 


  • The equipment section above contains affiliate links. If you purchase through one of these links, I may earn a small commission. 
  • To make this recipe gluten free: substitute Tamari sauce or coconut aminos for soy sauce. 
  • To make this recipe vegan: leave out the eggs
  • Prep Time: 5 minutes
  • Cook Time: 15 minutes

Keywords: Cauliflower