Cauliflower Fried Rice


5 from 68 votes
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Learn how to make cauliflower fried rice that skips the carbs but keeps all the flavor! Ready in 10 minutes and easy to customize! 

cauliflower fried rice.

Cauliflower is a wonder ingredient in the keto diet. It allowed me to lose weight while replicating some of my favorite recipes to make them keto-friendly. 

I previously made cauliflower crust pizza, cauliflower mashed potatoes, and cauliflower tortillas. This time, I had my hands on cauliflower fried rice, and like always, it was no surprise that the recipe was as flavorful as regular fried rice but with fewer carbs. 

What is cauliflower fried rice?

Cauliflower fried rice is a low-carb alternative to regular Chinese fried rice. You can enjoy the same flavor but with no guilt. It contains riced or grated cauliflower cooked with veggies with added spices to make it taste like original fried rice. 

fried cauliflower rice.

Ingredients needed 

Like traditional fried rice, you’ll need just a handful of ingredients. 

  • Cauliflower. Grate the florets in a rice-like texture or get pre-riced cauliflower from the store. 
  • Olive oil. You can substitute it with any other neutral-flavored oil. 
  • Vegetables. We use onion, carrots, bell peppers, and frozen peas. 
  • Garlic and ginger. Ensure they are fresh and minced to add to fried rice. 
  • Salt. To taste. 
  • Soy sauce. You can replace it with tamari if you want a gluten-free recipe. 
  • Sesame oil. Optional; you can also skip it if you don’t like it. 

How to make cauliflower fried rice

Cauliflower fried rice is easy to make: the only thing to remember is to defrost any frozen veggies so there is no excess moisture. Here’s the basic idea for how to make cauliflower rice (or see the recipe below for specifics):

  • Rice the cauliflower: Start with grating the cauliflower florets with a shredding blade on the food processor into a rice-like texture.
  • Sautee the vegetables: Add oil to a non-stick pan, then add onion, carrots, and red bell pepper. Sauté the veggies for 5-8 minutes or until soft. Mix in the garlic and ginger. Then, add riced cauliflower, soy sauce, frozen peas, and salt. Mix them well, cover, and cook for 3-5 minutes to make the veggies tender. 
  • Add egg: Next, make some space in the skillet by pushing the veggies to a side with the help of a spatula to scramble eggs in the middle. Add some oil to the middle of the skillet, crack the eggs and use the spatula to scramble them, and keep stirring until cooked. 
  • Combine the dish: Now, mix cooked cauliflower fried rice with scrambled eggs. Add seasonings, along with soy sauce.  
how to make cauliflower fried rice.

Cauliflower rice variations

Like any good fried rice recipe, this one is easy to customize with different proteins or for different diet options: 

  • Chicken fried rice: Add 1/2 cup sliced chicken breast or chopped chicken thigh pieces. 
  • Kimchi fried rice: Drain 1/2 cup of your favorite kimchi and chop it finely. 
  • Shrimp fried rice: Fold through half a cup of uncooked and shelled shrimp. 
  • Pork fried rice: Dice one cup of ham or bacon and toss that through the rice at the end.
  • Vegan fried rice: Skip the egg and crumble up a block of silken tofu. 

Storage info

Wondering what’s the best way to store cauliflower fried rice? Here are best practices for cauliflower rice storage:

  • To store: Leftovers can be stored in the refrigerator in air-tight containers for up to 3 days.
  • To freeze: Place the cooked cauliflower fried rice in a container to freeze for 2-3 months. 
  • Reheating: Always reheat the rice in a non-stick pan until hot. 
cauliflower rice stir fry.

More cauliflower recipes to try

Frequently Asked Questions

Why is my cauliflower fried rice soggy?

If you leave the cauliflower rice on the pan for too long, it releases water and yield a watery fried rice.

Can you add egg to cauliflower fried rice?

Just like in regular fried rice, add lightly scrambled eggs into it.

How many carbs are in this dish?

There are just 4 grams of net carbs in this cauliflower fried rice recipe.

cauliflower fried rice recipe.

Cauliflower Fried Rice (10 minutes!)

5 from 68 votes
Learn how to make cauliflower fried rice that skips the carbs but keeps all the flavor! Ready in 10 minutes and easy to customize! 
Servings: 4 servings
Prep: 1 minute
Cook: 9 minutes
Total: 10 minutes


  • 1 large cauliflower
  • 1 tablespoon oil
  • 2 cloves garlic chopped finely
  • 1 large onion chopped finely
  • 1 teaspoon ginger spring onions
  • 1/4 cup carrots chopped finely
  • 1/2 large bell pepper chopped
  • 1 cup frozen peas
  • 1 tablespoon sesame oil
  • 2 large eggs whisked
  • 1/4 cup soy sauce


  • In a high speed blender or food processor, add your chopped cauliflower and pulse until a rice-like consistency. Set aside.
  • In a large wok or frying pan, add your oil and place over medium heat. Once hot, add your onions and garlic and fry for 1-2 minutes, before adding your carrots, peppers, frozen peas, and riced cauliflower and cook for 3-4 minutes, until softened.
  • Push the vegetables to one side and add the sesame oil then add the eggs and gently scramble them. Mix them through the vegetables.
  • Add the soy sauce stir fry for 1-2 minutes, before removing the pan off the heat.


TO STORE: Leftovers can be stored in the refrigerator in air-tight containers for up to 3 days.
TO FREEZE: Place the cooked cauliflower fried rice in a container to freeze for 2-3 months.
TO REHEAT: Always reheat the rice in a non-stick pan until hot. 


Serving: 1servingCalories: 185kcalCarbohydrates: 15gProtein: 10gFat: 10gSodium: 917mgPotassium: 825mgFiber: 7gVitamin A: 2114IUVitamin C: 131mgCalcium: 79mgIron: 2mgNET CARBS: 8g
Course: Main Course
Cuisine: American
Author: Arman Liew
Tried this recipe?Give us a shout at @thebigmansworld or tag #thebigmansworld!

Disclosure: This post may contain affiliate links. I may earn a small commission for my endorsement, recommendation, testimonial, and/or link to any products or services from this website.

Arman Liew

I’m a two time cookbook author, photographer, and writer, and passionate about creating easy and healthier recipes. I believe you don’t need to be experienced in the kitchen to make good food using simple ingredients that most importantly, taste delicious.

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Recipe Rating


  1. 5 stars
    I leave out peas and carrots for they are high carb overall this is a delicious recipe!!!!

  2. This looks delicious..I will leave peas and carrots out, as I am pre diabetic..I do stir fried cauliflower, with mushrooms, peppers,spring onion,chopped up courgette (Zucchini) Egg scrambled The rest of the ingredients are the same as on this website..A little tip if anybody is interested..I chop up a small amount of pine nuts, and add it to the cauliflower rice, as I find it gives a little bite like normal rice.

  3. Curious to know why you don’t add the standard fried/scrambled eggs to your ‘fried rice’? It’s always there in authentic fried rice-all cooked in the same pan. (I’ll bet you’ve got a real knowledgeable reason, too!) You ARE a cutie, and I’m just 75 and love to share your recipes with my son-50 yo- and treating TYPE II Diabetes solely with ‘Mom’s keto diet!’ Thanks so much for your help; I’ve lost 40# and my cardiologist wants my (your) recipes, too!
    Shared your keto zucchini lasagna at a dinner party and everyone loved it. Tasted just like my lasagna with REAL noodles! So grateful! Thanks again, “Grannie”

    1. Hi Colleen- You are welcome to add it if you wish 🙂 I found that it scambled too much in the cauliflower so I didn’t like the texture much, but it is totally personal preference 🙂

  4. Cauliflower fried rice is one of my FAVORITE dishes–it’s one I need to create more often. I’ve been wanting to make a recipe like this for forever, so thank you for posting it 🙂

  5. Great recipe. Coconut Secrets Coconut Aminos is a better choice than Liquid Aminos, which contains soy and MSG. (Vegetable Protein = MSG)

  6. This looks absolutely scrumptious and I’m going to try it! My question is, could you possibly be any CUTER???? This coming from a 73 yr old great-grandma, so don’t panic. I’m not a stalker! Keep up the great work! I’m on Keto, but love that you cover everyone! And thanks…..for the recipes and for the “eye candy”!!!!