Cauliflower Fried Rice


5 from 80 votes
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Skip the carbs, but keep the flavor with this easy cauliflower fried rice recipe. Ready in 10 minutes and easy to customize! 

Love creative cauliflower recipes? Try my cauliflower pizza crust, cauliflower mashed potatoes, and air fryer buffalo cauliflower.

cauliflower fried rice.

Cauliflower has been a lifesaver when it comes to keto recipes, especially this homemade cauliflower rice.

With all of the flavor of traditional fried rice but a fraction of the carbs, it’s a low-carb substitution that doesn’t make me feel like I have to sacrifice.

Table of Contents
  1. Why I love this recipe
  2. Ingredients needed 
  3. How to make cauliflower fried rice
  4. Arman’s recipe tips and variations
  5. Storage instructions
  6. More creative cauliflower recipes 
  7. Cauliflower Fried Rice (Recipe Card)

Why I love this recipe

  • A creative take on cauliflower. Like cauliflower steak and air fryer cauliflower, this is no simple steamed side dish. It’s cauliflower at its finest!
  • Makes great leftovers. Just like regular fried rice, this recipe reheats like magic and tastes even better the next day. 
  • Low-carb and low-calorie. A single serving of this cauliflower rice has just 8 grams of net carbs and under 200 calories, compared to traditional fried rice, which has over 40 grams of carbs for nearly double the calories!
  • Easy to customize. You can add whatever vegetables, seasonings, or protein you desire. I’ll be sure to give you plenty of suggestions later on.
fried cauliflower rice.

Ingredients needed 

  • Cauliflower. Grate the florets in a rice-like texture, process them in a food processor, or get pre-riced cauliflower from the store. If you’re using frozen cauliflower rice, let it thaw overnight or microwave it for 30 seconds, then remove the excess moisture with paper towels before cooking. 
  • Olive oil. You can substitute it with any other neutral-flavored oil. 
  • Vegetables. My favorites are onions, carrots, red bell peppers, and frozen peas. 
  • Fresh ginger and garlic. Essentials for any good fried rice recipe. I highly recommend buying them fresh. 
  • Salt. To taste. 
  • Soy sauce. Another fried rice essential. Use gluten-free tamari if needed. 
  • Sesame oil. Optional. Feel free to skip it if you don’t like it, or use lightly toasted sesame oil for a more subtle sesame flavor. 
  • Large eggs. Preferably room-temperature and freshly whisked.

How to make cauliflower fried rice

I’ve included step-by-step photos below to make this recipe easy to follow at home. For the full printable recipe instructions and ingredient quantities, scroll to the recipe card at the bottom of this post.

Step 1- Make the cauliflower rice. In a high-speed blender or food processor, add the chopped cauliflower florets and pulse until it reaches a rice-like consistency. 

Step 2- Cook the veggies. In a large wok or skillet over medium heat, add the oil. Once hot, add the garlic and ginger and fry for 1-2 minutes, then add the carrots, peppers, peas, onions, and riced cauliflower. Cook for 3-4 minutes or until the veggies are softened. 

Step 3- Cook eggs. Push the veggies to one side, add the sesame oil, then add the eggs and gently scramble them. Combine them with the veggies. 
Step 4- Add soy sauce. Add the soy sauce and stir fry for 1-2 minutes before removing the pan from the heat and serving warm.

how to make cauliflower fried rice.

Arman’s recipe tips and variations

  • Use a large skillet. So that the rice gets equal access to the heat and gets a subtle fried exterior.
  • To avoid soggy cauliflower rice, don’t over-cook it. The longer it cooks, the more water is released.
  • Chop the veggies evenly. So they cook at the same time. 
  • Add protein. To make a heartier dish, I like to add chopped chicken breast, sauteed shrimp, or beef. 
  • Make vegan fried rice. Skip the egg and add crispy baked tofu.
  • Garnish. While optional, I like to add toasted sesame seeds and chopped green onions for extra flavor and a pop of color. 
  • Make kimchi fried rice. Add ½ cup of drained and chopped kimchi to the skillet right before serving. 

Storage instructions

To store: Leftovers can be stored in the refrigerator in airtight containers for up to 3 days.

To freeze: Place the cooked cauliflower fried rice in a container to freeze for 2-3 months. Let it thaw overnight in the fridge, or add more reheating time. 

To reheat: Leftover fried rice should be reheated in the microwave or in a large nonstick skillet over medium-high heat until warm.

cauliflower rice stir fry.

More creative cauliflower recipes 

cauliflower fried rice recipe.

Cauliflower Fried Rice

5 from 80 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!

Originally updated June 2022, updated and republished April 2024

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”!!!!