Learn how to make cauliflower fried rice that actually tastes like takeout. This recipe delivers the classic flavors of traditional fried rice, cooks up fast, and avoids the soggy, bland pitfalls most cauliflower versions suffer from. It is healthy and easy to make, and perfect for a weeknight meal.
Who doesn't love fried rice? Now imagine a low-carb, grain-free, gluten-free version that still delivers the same great flavor? Impossible? Absolutely not!
This Cauliflower Fried Rice truly tastes like the real thing. WIN! WIN! While the texture isn't identical to regular fried rice, the cauliflower absorbs all of the savory ingredients giving you the same crave-worthy flavor in every bite.
It has become one of my go-to side dishes for all kinds of meals. Even if you are not eating low-carb, it is an easy way to cut the calories without sacrificing flavor. Plus it is faster and easier than cooking rice. Who doesn't love a shortcut that actually works? Enjoy! Xoxo -Katie.
Ingredient notes and substitutions
You will need the following ingredients to make cauliflower fried rice.
- frozen cauliflower florets- You can also use one fresh cauliflower head. Simply remove cauliflower florets from the stem before using.
- sesame oil- It is best to substitute with peanut oil or avocado oil. You can also use vegetable oil.
- frozen green peas- You can also use fresh peas.
- carrots
- green onions- You can also use white or yellow onion.
- fresh garlic- You can substitute with ½ teaspoon of garlic powder.
- egg
- soy sauce- For a gluten-free option use Tamari sauce.
How to make
Follow these simple steps to make fried cauliflower rice.
- If using frozen cauliflower, microwave 45 seconds to make it easier to grate in the food processor.
- Push the cauliflower through food processor using the grating attachment. If you do not have the grating attachment, the regular blade will work, but the texture will be slightly different.
- Heat sesame oil in a wok or large nonstick skillet over high heat. Once oil is heated, reduce to medium-high heat, add the cauliflower and cook for one minute. Stir in the green onions, peas, and carrots, then stir-fry until cauliflower is just begins to turn tender, about 2-3 minutes. Add the garlic and stir-fry for about 1 minute more.
- Create a well in the center of the cauliflower rice and add the sesame oil. Crack an egg, add to the center, and scramble until cooked. Stir the egg into the cauliflower rice. Season with salt, pepper, and Tamari or Soy Sauce. Serve immediately.
Cauliflower Tip
For fried cauliflower rice, frozen cauliflower is cheaper and easier to deal with than fresh. If using fresh cauliflower, plan about 5 minutes for extra cooking time.
Cooking Tips
- Heat your pan before adding cauliflower. You want the pan and oil hot before you begin cooking.
- DO NOT add salt until cauliflower is tender. Otherwise you might create a watery mess.
- If you do not have a food processor, you can use a box grater with fresh cauliflower or hand chop the frozen cauliflower.
- Everything bagel seasoning or toasted sesame seeds are a great garnish for extra flavor and texture.
When you make this cauliflower rice, tell me what you think in the comment section! I would love to hear back! My readers will too.
Also post your picture of your riced cauliflower on Instagram or Facebook, and tag @aforkstale and use #aforkstale hashtags! I will share with my followers! xoxo!
📖 Recipe
How to Make Cauliflower Rice that Tastes like Takeout
Equipment
- food processor
Ingredients
- 24 ounces frozen cauliflower
- 1 tablespoon sesame oil
- ¼ cup frozen peas
- 1 tablespoon carrots finely diced
- 2 green onions finely sliced
- 2 garlic cloves minced
- 1 teaspoon sesame oil
- 1 egg
- 3 tablespoons soy sauce or Tamari if gluten-free
- salt and pepper to taste
Instructions
- If using 24 ounces frozen cauliflower , microwave 45 seconds to make it easier to grate in the food processor.
- Push the cauliflower through food processor using the grating attachment. If you do not have the grating attachment, the regular blade will work, but the texture will be slightly different.
- Heat1 tablespoon sesame oil in a wok or large nonstick skillet over high heat. Once oil is heated, reduce to medium-high heat, add the cauliflower, and cook for one minute. Stir in the 2 green onions, ¼ cup frozen peas, and 1 tablespoon carrots, then stir-fry until cauliflower is just begins to turn tender, about 2-3 minutes. Add the 2 garlic cloves and stir-fry for about 1 minute more.
- Create a well in the center of the cauliflower rice and add the 1 teaspoon sesame oil Crack 1 egg, add to the center, and scramble until cooked. Stir the egg into the cauliflower rice. Season with salt and pepper to taste, and 3 tablespoons soy sauce or Tamari if gluten-free. Serve immediately.
Kim | Low Carb Maven says
Cauliflower fried rice is one of my favorite recipe, Katie. I can't wait to share this with my low carb readership.
Michelle @ Vitamin Sunshine says
Beautiful photos- I love cauliflower rice and also use it for my fried rice! And sesame oil-- you got it right!
karrie @ Tasty Ever After says
I've made cauliflower fried rice a couple of times but trying your recipe next time because it looks way better than mine! Love that it's healthy and low carb too...means I can eat more 😉
Kathy @ Beyond the Chicken Coop says
I love cauliflower....raw! I really don't care for it cooked though. A friend did give me a piece of her cauliflower crust pizza the other day and I must admit, It was spectacular! I need to branch out a bit and try more cauliflower recipes! Yours is a good place for me to start! I love fried rice and this does look good!