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.
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?
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.
I like to sprinkle on some chopped spring onions and drizzle on a little chilli sauce before serving.
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.
Watch how to make it
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Cauliflower Fried Rice
- 2 tbsp vegetable oil
- 1 onion - peeled and diced
- 1 red bell pepper - deseeded and finely chopped
- 115 g (⅔ cup) frozen peas
- 1 clove garlic - peeled and minced
- ½ tbsp sesame oil
- 300 g (10.5 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
- ½ bunch of spring onions/scallions - chopped
- 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.2 tbsp vegetable oil, 1 onion
- Add in the chopped red pepper, garlic and peas. Cook for a further 2 minutes, stirring regularly.1 red bell pepper, 115 g (⅔ cup) frozen peas, 1 clove garlic
- Now add the sesame oil and the grated/riced cauliflower and turn up the heat to high.½ tbsp sesame oil, 300 g (10.5 oz) cauliflower
- 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.2 eggs, 2 tbsp dark soy sauce
- 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 looks scrambled, but is still a little runny.
- Now mix the egg into the cauliflower rice.
- Pour in the remaining soy sauce, sprinkle on the salt and mix it all together.¼ tsp salt
- Add the lemon juice, stir and taste. Add a little more lemon juice if required.1 tsp lemon juice
- Divide between 2 bowls. Top with spring onions (scallions).½ bunch of spring onions/scallions
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.
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.