by Olena

Cauliflower Fried Rice (Video)

by Olena

5 from 1 reviews

Cauliflower fried rice

Cauliflower Fried Rice Recipe

Cauliflower fried rice with fresh or frozen cauliflower in 15 minutes. It is so tasty my kids thought it was real rice. Their eyes were a size of a saucer when I told them it’s cauliflower. Healthy kid friendly dinner, here we come.

Cauliflower rice stir fry is so easy, it makes to our Friday night menu. You know how I feel about cooking on a Friday night?! Just like you. Exactly!

Homemade vs. Store Bought “Rice”

Cauliflower rice is mock or faux rice where cauliflower is processed until “rice” texture. Therefore you can make it at home in a pinch. Or you can use store-bought cauliflower rice. Its coarse texture resembles more real rice because it is made with stems. That’s why more firm texture. That’s one of the reasons children were impressed.

How to Make Cauliflower Rice at Home:

  1. Separate large head of cauliflower into florets.
  2. Cut florets and stems in smaller chunks.
  3. Working in batches, add to a food processor and process until “rice” texture.
  4. Do not overcrowd otherwise “rice” will be mushy!!!

how to make cauliflower rice

Tips for Best Cauliflower Rice Stir Fry

  • Medium head of cauliflower yields 4 cups of cauliflower “rice” which is a good amount to make this cauliflower fried rice recipe.
  • Make sure all ingredients are ready before cooking – this dish cooks fast.
  • Add frozen cauliflower rice directly to the skillet, without thawing. Buy a few bags of fresh “rice” and freeze.
  • Use ground chicken or finely chopped boneless chicken breast and saute first in a pan before adding other ingredients.

cauliflower fried rice recipe

How to Make Cauliflower Fried Rice

  1. Saute onion, garlic, ginger, carrot and peas for 4-5 minutes in a large skillet. The larger the better.
  2. Push vegetables to the side, add eggs and cook until to make cauliflower fried rice
  3. Add cauliflower rice and cook until warmed through. Push cauliflower rice to the side and add honey and soy sauce. If using thick honey, hot skillet is perfect for melting it. how to cook cauliflower fried rice

What to Serve With?

First of all, sprinkle with a lot of green onion. If you don’t add chicken like me, then juicy baked chicken breast would be perfect to go with rice. Or if you are a fan of dark meat, I recommend these baked garlic chicken thighs.

Craving More Cauliflower Rice Recipes?

Watch Olena Make Cauliflower Fried Rice

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Cauliflower Fried Rice

5 from 1 reviews

How to make Cauliflower Fried Rice with fresh or frozen cauliflower in 15 minutes. It is SO TASTY my kids thought it was real rice. Healthy, low carb, super light and flavourful.

  • Author: Olena of
  • Prep Time: 3 minutes
  • Cook Time: 12 minutes
  • Total Time: 15 minutes
  • Yield: 4 servings 1x
  • Category: Dinner
  • Method: Stove
  • Cuisine: Asian


  • 1 small onion, finely chopped
  • 1 garlic clove, minced
  • 1 tbsp ginger, minced
  • 1 large carrot, diced
  • 1 cup peas, frozen
  • 2 tbsp toasted sesame oil
  • 4 eggs, large
  • 1 lb bag of cauliflower rice, fresh or frozen
  • 1 tbsp honey or maple syrup
  • 3 tbsp soy sauce
  • 3 onion sprigs, finely chopped


  1. Preheat large ceramic non-stick skillet on medium-high heat and swirl oil to coat. Add onion, garlic, ginger, carrot, peas and cook for 4-5 minutes, stirring occasionally.
  2. Push vegetables to the side and add eggs. Cook until scrambled, stirring constantly.
  3. Add cauliflower rice (don’t thaw frozen one), stir and cook until warmed through.
  4. Push cauliflower rice to the side and add honey and soy sauce, stir well. Sprinkle with green onion and serve.

Store: Refrigerate in an airtight container for up to 3 days.


You can make your own cauliflower rice BUT I prefer store-bought because it saves time AND its coarse texture resembles more real rice than homemade. I swear my kids’ eyes were a size of a saucer when I told them it’s not real rice.

 Did you make this recipe? Please give it a star rating in the comments.

olena osipov in the studio

Hello and welcome to iFOODreal.

My name is Olena Osipov. I'm a mom to 2 boys and a wife to Alex. And this is our healthy family recipes blog. I grew up in Ukraine on real food. As an adult, I tried many diets without results. Now for over 10 years, I cook quick and easy healthy meals for my family. I can help you with “What’s for dinner?” too.

What You Will Find Here

Healthy family recipes with simple ingredients. Many are inspired by my Ukrainian heritage. I share mostly dinner recipes because it just never ends... I’m obsessed with healthy freezer meals. And more than in love with my Instant Pot.

A Little More About Me

Originally from Ukraine, I now reside on magic Vancouver Island in British Columbia, Canada with my family. I started this blog in 2012 when I ended up at home with 2 small kids unemployed and a wee bit chubby.

7 comments on “Cauliflower Fried Rice (Video)

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  1. I made this last night and we loved it! Even my husband had good things to say about it, even though he’s not into ‘all that healthy stuff’. I added shrimp & mushrooms and served with sides of sweet potatoes & steamed asparagus. A delicious and filling dinner. I’ll be making this again.

    1. The only difference cauliflower is lower in calories and carbs. So, you would have to eat more cauliflower to feel fuller but will consume less carbs. Both are whole foods that are good for you! It’s just a lighter alternative for those who are watching their weight.:) Brown rice is very good too!

  2. Your cauliflower rice looks so fluffy, colorful…I guess I would say “authentic” but without all the fat and additives from the Asian buffet. Speaking of Asian Buffet, I visited one last week, and after consciously eating so healthy since the New Year, I felt HORRIBLE after my buffet dinner. It’s not that I ate so much, it’s that EVERYTHING tasted the same — which was sugar-saturated and oily. I could almost feel the organic nutrients I have been absorbing taking up the fight with against MSG, cheap chicken w/additives, and low quality beef. I will not be visiting again anytime soon, I felt so physically bad.

    Anyway back to your glorious dish….Made this last night. I can’t quite convince myself to buy pre-riced cauliflower when I can get 2 large heads for $4 right now and make my own. Because I used my own riced cauliflower, it didn’t come out as “fluffy” as yours looks, but the taste…OMG! It was delicious!! The ginger and garlic brighten the flavor of this dish so nicely. I added chicken to mine for a one pot meal. If I had opened a Fortune Cookie at the end of dinner, it would have said, “Quick, Tasty Meal Nourishes the Body and Leaves Time for the Soul.” Another winner dinner!! Thanks

    1. Yeah, eating out after you eat healthy at home doesn’t taste as good. You can taste all the crap.
      Glad you enjoyed. You can also add shrimp. I think with store-bought rice they process the stems after selling the florets separately, that’s why it’s less mushy and bigger “grain”.

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