Cauliflower Fried Rice. Hello hello.
Because sometimes life is life, and you just gotta keep the food really simple. And super healthy. And deliciously delicious.
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Very good, healthy, and quick recipe! Thank you. I added red peppers for color and another vegetable. I will definitely be making this again.
Malia
Like when you bought a bunch of ingredients to make really awesomely creative and powerhouse nutritious food for the week, but then it becomes the end of the week and you open the fridge and all your good ingredients are still staring you back in the face while your empty cereal boxes are telling the hard truth about your real life.
Cauliflower Fried Rice: Frequently Asked Questions
This recipe tastes best the same day, in my opinion. The cauliflower just gets so overly cauliflower-smelling when you have it as leftovers. That being said, it should still last 4-5 days in the fridge!
For the sauce on top, I just whisked equal parts soy sauce, honey, sesame oil, and oyster sauce together and drizzled it over top with sesame seeds. I like a little pretty flair like that.
We’d really recommend using fresh cauliflower in this case. Frozen cauliflower might give off too much moisture. BUT in a pinch, frozen cauli rice is definitely an option.
Definitely! Tofu in place of the eggs would be a great, easy option. If you’re looking for something else (like chicken), we would cook/sauté that in the pan first, remove it, and then add it back in at the end.
Simple, Healthy, Delicious
So all that to say, let’s make Simple, Healthy, and Delicious completely non-negotiable in my back-to-it cooking routines.
Which works out nicely because it’s exactly what we have going on today.
15 Minute Cauliflower Fried Rice is loaded with veggies and protein (eggs or tofu, maybs?) and it is drizzled with a little somethin’ extra (soy sauce, hoisin glaze, take your pick) and it is, in fact, simple, healthy, deliciously delicious.
Let’s Talk About Cauliflower Rice
At this point, we’re all pretty familiar with Cauliflower Rice. It’s pretty obnoxious at first glance (why not just make RICE? does everything have to be made from cauliflower?) but upon further investigation and much cauliflower rice consumption, I can confidently say that this is worth it.
It’s just straight up vegetables, with a little oil, a little sauce, and a little egg or tofu for protein.
Also – it’s so fast and easy.
Just pulse the raw cauliflower into “rice” in the food processor and then stir fry the whole thing up. No soaking, no pressing, no strange and unusual kitchen moves other than just pulsing a few pieces of cauliflower into this magical rice substitute.
This recipe is too easy for you to even have any excuses. Get all your ingredients out (a little mise en place, maybe? #fancy) and I promise it won’t take you more than 15-ish minutes. Dinner! Ready! Set! Go!
You can also check out our MEAL PREP cauliflower fried rice, complete with theeee best crispy baked tofu!
How To Make This Cauliflower Fried Rice (Video)
15 Minute Cauliflower Fried Rice
- Total Time: 15 minutes
- Yield: 4 servings 1x
Description
15 Minute Cauliflower Fried Rice – healthy fried rice made with cauliflower, carrots, onions, garlic, eggs/tofu, and sesame oil!
Ingredients
- 1 medium-sized head of cauliflower
- 2 tablespoons sesame oil
- 1 large carrot, cubed
- 2 garlic cloves, minced
- 1 cup frozen edamame
- 2 beaten eggs (use scrambled tofu for vegan)
- 3 tablespoons low sodium soy sauce (use tamari for GF)
- 6 green onions, minced
Instructions
- PREP CAULIFLOWER: Shred cauliflower using the largest side of a grater OR by just pulsing some rough cut pieces in a food processor; the end product should resemble smallish grains of rice.
- STIR FRY: Heat 1 tablespoon sesame oil in a large skillet over medium low heat. Add the carrots and garlic and stir fry until fragrant, about 5 minutes. Add the cauliflower, edamame, and remaining sesame oil to the pan; stir fry quickly to cook the cauliflower to a soft (but not mushy) texture.
- FINISHING TOUCHES: Make a well in the middle, turn the heat down, and add the eggs. Stir gently and continuously until the eggs are fully cooked. Stir in the soy sauce and green onions just before serving.
Equipment
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Buy Now → - Prep Time: 10 mins
- Cook Time: 5 mins
- Category: Dinner
- Method: Stovetop
- Cuisine: Asian
Keywords: cauliflower fried rice, healthy fried rice, cauliflower rice
I just want to thank you for this rockin recipe!!! Entire family gobbles it up and my 8yr old wants to eat it for breakfast lunch and dinner. We add about a cup of diced turkey ham to entice my hubby.
Thanks again for another foolproof recipe!!
used 1 bag frozen cauliflower rice and coconut aminos. so quick and easy and yummy! thank you!
There use to be a note at the end of the recipe, years ago when I first pinned it haha, about something you liked to drizzle on top to finish, it was optional. What was it please? I remember I liked it but cannot remember what it was haha
We added that note to the FAQ section in this post. Here it is: For the sauce on top, I just whisked equal parts soy sauce, honey, sesame oil, and oyster sauce together and drizzled it over top with sesame seeds.
Good jumping off point but felt it needed a little more; added red bell peppers and a bit of fish sauce. But I thought solid template for a quick, heathy, tasty dinner! And if you’re in a pinch also a great option as-is
Substitute for edamame?
Snap peas, regular green peas, or lima beans would be good subs!
This was a great base. I modified a few things. I didn’t have any fresh garlic so I added some garlic powder and chopped fresh ginger and half a onion. I sautéed that up and then added a cup of frozen mixed veggies instead of the carrot and edamame. I used four eggs instead of two and then about a cup of cashews to bulk it up. Overall tasty. I think the leftovers still tasted great.
I really liked this recipe! I love fried rice and this is a really good, healthy and easy alternative. I used the Liquids Amino sauce which is an alternative for soy sauce. I never thought that I would be making cauliflower rice and that it was going to be this good!
Yummy recipe adapted for soy free by using broccoli instead of edamame and coconut aminos for soy sauce.
Can leftovers be frozen?
Thank you for great recipe options!
Yes, we think this recipe would freeze well!
i was looking for something to try with cauliflower. thanks for your article
I saw this recipe on Instagram and knew that I wanted to make this. So glad you posted this on your blog as I am able to print out and make later.
Thank you!!
We hope you enjoy it, Marian!
I already have a 5 minute fried recipe that has been flawless for years…never thought to sub cauliflower. Pity that I’m usually cooking for one as this would not likely be good leftovers, and would definitely need added protein.
The cauliflower rice trend is absolutely obnoxious, but I like this twist on it, where we’re not afraid to treat it like real food instead of using a sub-par idea as a platform for vilifying rice.
This looks delicious! Next up on my list of recipes.
http://alexagmarsh.blogspot.com/
That’s a pretty good idea for losing weight to transform Cauliflower into a fried rice meal.
Have made this multiple times (with tons of sriracha) using frozen riced cauliflower, turmeric tofu scramble, frozen edamame and Quorn pieces, while substituting fresh garlic with two heaping teaspoons of garlic powder. This recipe is extremely customisable and so easy to whip together (it’s received rave reviews from vegetarians and meat eaters alike). Thank you so much, Lindsay!
Never thought of Cauliflower friend rice. I was just @ the farmer’s market this morning looking @ wild grain rice, but passed it up. Now, you just might’ve inspired me to go back tomorrow and pick up a bag of wild grain rice. 🙂
I love recipes like this, where I can read over it once, get the gist of it, and then turn the computer off. I march off to the kitchen equipped with just enough of a SENSE of what I’d just read, to accomplish a great bowl of food. I didn’t have carrots, but those little cubed bits of sweet potato worked out fine. Thank you so much for the inspiration!
I want to give this a try since it looks so yummy! I am GF, soy free. Do you have suggestions for a good substitute for the edamame, which I would love but can’t eat it. Fresh green beans? I think I might try chicken and fry it up ahead, as you suggested. Thank you, in advance.
Peas would be a great substitute. Green beans too. Enjoy!
How many cups of cauliflower rice does the head make? Trying to sub the right amount of frozen cauliflower rice
It depends a bit on how big the cauliflower is, but generally you’ll get 3-4 cups of florets from 1 head of cauliflower.
Can I use frozen cauliflower rice as a substitute? Normally I’d be all about fresh, but we’re in the middle of a Pandemic and I’m really trying not to go to the grocery store for just one or two items. 😷
We’d just be sure to thaw the cauliflower and wring out as much water as possible.
Absolutely delicious!!!
Glad to hear you enjoyed this!
This is delicious!! Doing all the prep ahead and having handy, made it a lot easier. I used purple cauliflower, took a photo to send to my sister, then when it was in my dish and I’m eating it, I noticed my eggs turned blue! I’ll stick to white going forward!
This was a miss I’m afraid. The flavour just wasn’t there for me. I wish I could say otherwise, your photos are beautiful.
Just made it ! It was delicious! First time making anything with cauliflower rice and it was yummy!
I added sweet peas instead of edamame. BF approves of it too and I was thrilled because it was all veggies !
hi whats the serving size on this? 1 cup?
Mine made about 5 cups of fried cauliflower
I tried this recipe today for the first time and it was DELICIOUS!