by Olena

Cauliflower Fried Rice (Video)

by Olena

4.9 from 9 reviews

Cauliflower Fried Rice is healthy, low carb, light and flavourful. Make with fresh or frozen cauliflower in 15 minutes. It is so tasty my kids thought it was real rice.

Cauliflower fried rice

Cauliflower Fried Rice Recipe

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

This cauliflower fried rice recipe with homemade or store-bought riced cauliflower, peas, carrots and simple seasonings won over even the kids.

Boys thought it was real rice. Their eyes were a size of a saucer when I told them it’s cauliflower. There is a trick though. Keep on reading.

You can make cauliflower rice stir fry with fresh or frozen cauliflower in 15 minutes. Like now.

cauliflower fried rice recipe

Ingredients You Will Need

  • Medium head of cauliflower or 16 oz store-bought cauliflower rice
  • Frozen or fresh peas and carrots
  • Eggs
  • Green onion
  • Seasonings like soy sauce, honey and oil
  • Garlic and ginger

How to Make Homemade Cauliflower 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. It’s so easy and simple.

  1. Separate 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.

Tip: Do not over crowd the food processor otherwise “rice” will be mushy.

how to make cauliflower rice

How Much Rice Does One Head Make?

Medium head of cauliflower yields 4 cups of cauliflower “rice”. Which is a good amount to make this cauliflower rice fried rice.

Does It Taste Like Real Fried Rice?

Obviously cauliflower cannot taste like rice. But I told you my kids thought this healthy cauliflower fried rice was real fried rice.

The secret? Store-bought cauliflower rice. Its coarse texture resembles more real rice because store-bought “rice” it is made with stems only. Where as homemade cauliflower rice includes florets as well.

Now you know what happens to stems from florets in commercial production. Convenient for manufacturers, right?! So you can skip pulsing florets at home as well but will need a few heads of cauliflower though.

Can I Use Frozen Cauliflower Rice?

Yes.

Add frozen cauliflower rice directly to the skillet. There is no need to thaw it. In fact, if you defrost cauliflower rice before cooking it will be soggy and make cauliflower stir fry a watery mess.

Buy a few bags of fresh cauliflower rice and freeze. This way you can always make low carb dinner

How to Make Cauliflower Fried Rice

Just like with any stir fry, make sure all ingredients are ready before cooking. Stir fries cook fast!

  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.
  3. Add eggs and cook until scrambled.how to make cauliflower fried rice
  4. Add cauliflower rice and cook until warmed through.
  5. 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

Variations

Make cauliflower chicken fried rice. Use ground chicken or finely chopped boneless chicken breast and saute first in a pan before adding other ingredients. Pork works the same way.

Make shrimp cauliflower fried rice by cooking diced raw shrimp first. Remove it onto a plate, follow the recipe and then add cooked shrimp back. If you use cooked shrimp, dice and add it at the end of cooking the recipe.

Make spicy cauliflower fried rice by adding a pinch of red pepper flakes or a few teaspoons of sriracha.

What to Serve Cauliflower Fried Rice With?

First of all, sprinkle with a lot of green onion.

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

Try grilled salmon or more Asian crispy honey garlic salmon.

How Long Does It Last?

You can refrigerate leftovers of cauli fried rice for up to 2 days. It won’t get soggy as all ingredients are pretty firm.

I would not freeze and reheat it though. That’s when things get watery and soggy. Just eat this low carb meal until it’s done. So good!

More Cauliflower Rice Recipes

Print

Cauliflower Fried Rice

4.9 from 9 reviews

Cauliflower Fried Rice is healthy, low carb, light and flavourful. Make with fresh or frozen cauliflower in 15 minutes. It is so tasty my kids thought it was real rice.

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

Ingredients

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

Instructions

  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.

Notes

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.

Make cauliflower chicken fried rice. Use ground chicken or finely chopped boneless chicken breast and saute first in a pan before adding other ingredients. Pork works the same way.

Make shrimp cauliflower fried rice by cooking diced raw shrimp first. Remove it onto a plate, follow the recipe and then add cooked shrimp back. If you use cooked shrimp, dice and add it at the end of cooking the recipe.

Make spicy cauliflower fried rice by adding a pinch of red pepper flakes or a few teaspoons of sriracha.

 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.

21 comments on “Cauliflower Fried Rice (Video)

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  1. This really does taste like fried rice. I used fried kielbasa and only 2 eggs. My family will not go near cauliflower but I bet they won’t know! Thank you!!!!

  2. I thought it was delicious! I even had my husband try it and he’s super picky and he liked it! I made the recipe according to how it was written, I will add just a tiny bit more spice next time but other then that 2 thumbs up! Thank You!

  3. My family and I loved this! I substituted frozen broccoli for the peas since I am not a fan of peas. I served it with sesame chicken on top. Definitely tasted very close to fried rice.

  4. 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!

  5. 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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