Cauliflower Fried Rice

cauliflower fried rice

So, today, it’s all about Cauliflower Fried Rice.  We are huge fans of traditional fried rice whether it’s take-out or homemade.  I often make it homemade by using brown rice instead of white as a healthier option.  However, when we’re looking to lower our carb intake, I opt for Cauliflower Fried Rice.  I tend to load this dish up with whatever veggies I have in the fridge… peas, zucchini, carrots, cucumbers you name it. It’s that versatile.  There’s no right or wrong in making this dish.  It’s super simple and can be transformed into the most beautiful and healthy dish.  In my opinion, I don’t think it gets any healthier than Cauliflower Fried Rice which can easily be transformed into a vegan, vegetarian, or pescatarian dish.

Cauliflower alone has so many health benefits which I think many of us tend to take for granted.  By pairing it with other colorful vegetables as in this Cauliflower Fried Rice makes for a nutritious dish that’s subtle yet flavorful in terms of how it’s prepared.



How to Make Cauliflower Fried Rice

Cauliflower: First, cut the cauliflower head into quarters.  Using a knife, cut along the stem/spine of each quarter allowing the florets to separate.  Wash the florets and pat-dry with paper towels then place in food processor to pulse.

Other Veggies: This is where you get creative and add other veggies from your fridge.  Spice things up by adding more than just peas and carrots. We love it with mushrooms, snow peas along with the veggies I name above.

Garlic-Ginger paste: I absolutely love this paste that’s made by Guy Fieri.  It consists of about a 1/2 cup of peeled garlic gloves and ginger that’s placed in a food processor with 2 tablespoons of canola oil.  It’s processed until a paste-like consistency forms.  This paste is amazing as it adds another level of flavor.  Store any unused paste in an airtight container and store for later use.

Soy Sauce/Oyster Sauce:  Soy sauce is a must for this Cauliflower Fried Rice and if you want to up-your-game feel free to add a little oyster sauce to add another depth of flavor.  In my opinion, a little oyster sauce goes a long way, so I would start off with 2 teaspoons.

Other Additions: If you’re a meat eater, you can top with sliced boneless skinless chicken breast or things, flank, flap or skirt steak would good choices too and of course shrimp.

It’s amazing how much Cauliflower Fried Rice tastes like traditional fried rice.  This recipe is kid-friendly and a wonderful way to get the little ones to eat an assortment of veggies in one sitting.  If you’re reluctant to tell your little one that Cauliflower Fried Rice is for dinner simply say “We’re having fried rice for dinner” they will never know :).


I hope you enjoy this healthy budget-friendly meal made simple.

If you’re looking for a complementary side dish, check out my Easy Spring Rolls recipe.

cauliflower fried rice
Cauliflower Fried Rice
Prep Time
5 mins
Cook Time
10 mins
Total Time
15 mins

This vegetable rich Cauliflower Fried Rice is the perfect option for when you want the taste and texture of fried rice without the carbs. It only takes 15 minutes to make and is so delicious.

Servings: 4 people
Author: CookingwithBliss
  • 1-2 tbsp garlic-ginger paste
  • 2 tbsp olive oil
  • 2 cups sugar snap peas
  • 1/2 cup frozen peas and carrots
  • 2 zucchini diced
  • 1 cauliflower head
  • 1/4 cup low sodium soy sauce
  • 2 tsp oyster sauce optional
  • 2 tsp salt more or less to taste
  • 2 eggs
Garlic-Ginger Paste
  • 1/2 cup garlic cloves peeled
  • 1/2 cup ginger skined removed
  • 2 tsp olive oil
  1. Make garlic-ginger paste. Set aside.  Dice and/or slice zucchini, green onions, and other veggies. Set aside.

  2. Place water in a medium sized pot and bring to a boil.  When water comes to a boil, place sugar snap peas in boiling water and blanch for 2 minutes.  Remove sugar snap peas from boiling water and place in an ice bath to stop the cooking process. Set aside.

  3. Crack 2 eggs in mixing bowl and whisk.  Scramble eggs and set aside.

  4. Cut cauliflower head into quarters. Using a knife, cut along the stem/spine of each quarter allowing the florets to separate. Wash the florets and pat-dry with paper towels then place in food processor and pulse until the cauliflower is similar to the size of rice.

  5. Place sauce pan over medium high heat and add olive oil.  Add garlic-ginger paste and stir until fragrant. Add soy sauce and oyster sauce and stir. Add processed cauliflower and zucchini into pan season with salt and gently stir until combined. Add in peas/carrots, sugar snap peas or any other veggies and scrambled eggs. Gently stir until combined.  Add additional soy sauce if needed. 

  6. Garnish with green onion and serve.

Recipe Notes

**Please note: Nutritional values serve as a guide only as values may vary.

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