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    Home > Asian

    Cauliflower Fried Rice

    Published: Oct 1, 2020 by Nicky Corbishley

    Go to Recipe Go to Video Print Recipe

    A lighter alternative to regular fried rice, this cauliflower fried rice is stir-fried together with soy sauce, eggs, veggies, garlic and sesame oil.
    The cauliflower absorbs those other flavours SO WELL, and it's great for soaking up sauces from curries or creamy chicken dishes.
    You can even use ready-grated cauliflower for a super-speedy dinner.

    Cauliflower fried rice topped with spring onions on a light grey background. Further plate partially in shot.

    An easy way to lighten up dinner, cauliflower fried rice is a great choice as a side dish for dinner.
    Or you can add in some cooked chicken, bacon or ham to turn it into a full-on dinner!

    I go through the occasional low carb phase at home. Just a few days here and there because I LOVE CARBS so much and I hate cutting them out.
    This cauliflower rice is my go-to to side dish to make those meals feel complete - so I don't whinge too much about missing out.

    The cauliflower absorbs all the flavours from the garlic, soy sauce and sesame oil so it's actually pretty darn tasty - and perfect for serving with saucy dinners.

    What do we need?

    Ingredients for cauliflower fried rice on a wooden table

    Cauliflower - I like to use 2 small or one large head of cauliflower to serve 4 people as a side dish. This amounts to about 3 packed cups of grated/riced cauliflower.
    If you're serving as a main dish, you'll need to double the amount.
    You can buy cauliflower ready-riced in the frozen section of most large supermarkets if you want to save yourself the grating time.

    How to make it

    **Full recipe with detailed steps in the recipe card at the end of this post.**

    • First we grate the cauliflower. You can use a cheese grater for this, or your can use a food processor if you have one.
    • Fry up the onion, garlic, peppers and peas in a little oil, then add in sesame oil and the riced cauliflower and fry again.
    • The egg, along with a little soy sauce is added to the side of the pan and is scrambled, then stirred into the rice.
    • Finish off with a little more soy sauce, salt and lemon juice.
    8 image collage showing how to make cauliflower fried rice

    I like to sprinkle on some chopped spring onions and drizzle on a little chilli sauce before serving.

    Ingredient swaps

    Add cooked ham, bacon, crispy tofu or chicken for a complete meal.

    How to scale up and scale down this recipe

    You can double or halve this recipes using the same ingredient ratios.
    It will take a little longer to cook if you're doubling the recipe.

    Cauliflower fried rice piled up on a plate with a further plate and chilli sauce bottle in the background

    What goes well with Cauliflower Fried Rice?

    If you want to keep it to a light and healthier dinner, try one of these dishes to go with the cauliflower rice:

    • Homemade Red Thai Chicken Curry
    • Hidden Veg Meatballs
    • Chicken Tikka Kebabs
    • Firecracker Chicken
    • Skinny Thai Green Curry


    Watch how to make it

    Stay updated with new recipes!
    Subscribe to the newsletter to hear when I post a new recipe. I’m also on YouTube (new videos every week) and Instagram (behind-the-scenes stories & beautiful food photos).

    More fantastic lighter recipes

    These recipes are generally 500 cals or less:

    • One-Pot Turkey Meatballs with Courgetti (Zoodles)
    • 12 Minute Sticky Asian Sea Bass
    • Lighter Slow-Cooked Chicken Curry
    • Lighter Chicken and Pasta with Red Pepper Sauce
    • Slow-Cooked Beef Curry
    • Thai Prawns with Cauliflower Rice
    Cauliflower fried rice on a grey plate on a light background

    Cauliflower Fried Rice

    By: Nicky Corbishley
    This cauliflower fried rice is stir-fried together with soy sauce, egg, vegetables, garlic and sesame oil. A super tasty vegetarian side dish!
    5 from 3 votes
    Rate this Recipe Print Recipe Pin Recipe
    Prep Time 10 minutes mins
    Cook Time 15 minutes mins
    Total Time 25 minutes mins
    Course side dish
    Cuisine Chinese
    Servings 4
    Calories 175 kcal

    Ingredients
     

    • 2 tbsp vegetable oil
    • 1 onion peeled and diced
    • 1 clove garlic - peeled and minced
    • 1 red bell pepper - deseeded and finely chopped
    • 115 g (⅔ cup) frozen peas
    • ½ tbsp sesame oil
    • 300 g (10 ½ oz) cauliflower - about 1 large head - grated/riced (this is about 3 cups once it's riced)
    • 2 eggs
    • 2 tbsp dark soy sauce
    • ¼ tsp salt
    • 1 tsp lemon juice

    To Serve:

    • ½ bunch of spring onions/scallions chopped

    INSTRUCTIONS
     

    • First of all you want to grate the cauliflower.
    • Add the oil to a large wok. Add the onion and cook, stirring regularly on a medium heat for 5 minutes until the onion starts to turn soft and translucent.
    • Add in the chopped red pepper, garlic and peas. Cook for a further 2 minutes, stirring regularly.
    • Now add the sesame oil and the grated/riced cauliflower and turn up the heat to high.
    • Use a spatula to toss everything together and to ensure the cauliflower doesn't stick to the bottom of the pan.
    • Once the cauliflower rice is hot (this will take about 3-4 minutes), push the cauliflower over to the side of the pan and crack the two eggs in the space. Add a little splash of the soy sauce to the eggs.
    • Making sure the part of the wok with the eggs in is over the heat, fry the eggs, giving a mix with the spatula until the egg starts to cook and look scrambled, but is still a little runny.
    • Now mix the egg into the cauliflower rice.
    • Pour in the remaining soy sauce and sprinkle on the salt and mix it all together.
    • Add the lemon juice, stir and taste. Add a little more lemon juice if required.
    • Divide between 2 bowls. Top with spring onions (scallions).

    Video

    ✎ Notes

    Can I make it ahead?
    Yes - you can make the whole dish, the quickly cool, cover and refrigerate for up to 2 days.
    Reheat in a wok with a little oil until piping hot throughout.
    Can I freeze it?
    You can, but it's worth nothing that the cauliflower rice does get a little soggy upon defrosting - but you can cook most of that out when reheating.
    Cook the rice, then quickly cool, cover and freeze. Defrost overnight in the refrigerator, then reheat as per the 'make ahead' instructions above.
    Nutritional information is per serving.

    Nutrition

    Calories: 175kcalCarbohydrates: 13gProtein: 7gFat: 11gSaturated Fat: 7gCholesterol: 82mgSodium: 706mgPotassium: 447mgFiber: 4gSugar: 6gVitamin A: 1285IUVitamin C: 89mgCalcium: 42mgIron: 2mg
    Keywords Healthier, lighter, low carb
    Tried this recipe?Mention @KitchenSanctuary or tag #KitchenSanctuary on Instagram!

    Some of the links in this post may be affiliate links – which means if you buy the product I get a small commission (at no extra cost to you). If you do buy, then thank you! That’s what helps us to keep Kitchen Sanctuary running. The nutritional information provided is approximate and can vary depending on several factors. For more information please see our Terms & Conditions.

    Hi I’m Nicky

    I love to cook and I want to share with you my favourite, delicious family friendly recipes. I want to inspire you to create fantastic food for your family every day.

    Read More

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    Reader Interactions

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    1. Andy Slate says

      December 14, 2021 at 6:51 pm

      5 stars
      I can't believe how good this is, especially with the black pepper beef. So easy to make and amazing taste.

      Reply
    2. maureen pugh says

      October 05, 2020 at 5:36 pm

      5 stars
      i love this recipe thank you so much first time i have made cauliflower fried rice but will definitely be making regularly as you said Nicky tastes nothing like cauliflower just so tasty thank you for sharing

      Reply
    3. Walter says

      October 04, 2020 at 6:46 am

      5 stars
      Excellent. Have used frozen cauliflower rice. Was an instant hit on the family table. Will be an addition. Thks
      Walter

      Reply
    4. MRS P DENNY says

      October 02, 2020 at 9:47 am

      Love the cauliflower recipe but is it for 4 or 2? It says for 4 but only has 2 bowls.

      Reply
      • Chris Corbishley says

        October 05, 2020 at 8:23 am

        Hi Pamela,

        The recipe makes 4 servings.

        Thanks

        Chris & Nicky

        Reply

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    Hi I’m Nicky

    I love to cook and I want to share with you my favourite, delicious family friendly recipes. I want to inspire you to create fantastic food for your family every day.

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      Nicky Corbishley is the recipe creator and photographer for Kitchen Sanctuary. Wife to Chris (chief techie and videographer) and mum to Lewis and Gracey. Read More…

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