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.
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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:

Watch how to make it

YouTube video

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More fantastic lighter recipes

These recipes are generally 500 cals or less:

5 from 4 votes

Cauliflower Fried Rice

This cauliflower fried rice is stir-fried together with soy sauce, egg, vegetables, garlic and sesame oil. A super tasty vegetarian side dish!
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 4
Course: side dish
Cuisine: Chinese


  • 2 tbsp vegetable oil
  • 1 onion peeled and diced
  • 1 red bell pepper deseeded and finely chopped
  • 115 g (2/3 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

To Serve:

  • ½ bunch of spring onions/scallions chopped
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  • 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 (2/3 cup) frozen peas, 1 clove garlic
  • Now add the sesame oil and the grated/riced cauliflower and turn up the heat to high.
    1/2 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.
    1/4 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).
    1/2 bunch of spring onions/scallions


YouTube video


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.


Calories: 175kcal | Carbohydrates: 13g | Protein: 7g | Fat: 11g | Saturated Fat: 7g | Cholesterol: 82mg | Sodium: 706mg | Potassium: 447mg | Fiber: 4g | Sugar: 6g | Vitamin A: 1285IU | Vitamin C: 89mg | Calcium: 42mg | Iron: 2mg

Nutrition information is automatically calculated, so should only be used as an approximation.

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.

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Hi, I'm Nicky and I love to cook! 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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  1. Hilde says:

    I cannot find the amounts of everything. Or is it at your own discretion?

    1. Nicky Corbishley says:

      Hi Hilde. the recipe card with full ingredient quantities and instructions is at the bottom of the blog post. Or you can use the ‘jump to recipe’ button at the top of every post.

  2. Adrian Baird says:

    5 stars
    I always hated cauliflower rice until I tried this recipe. It is a superb variant and it is now my go-to recipe for a rice swap. Thanks Nicky.

  3. Andy Slate says:

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

  4. maureen pugh says:

    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

  5. Walter says:

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

  6. MRS P DENNY says:

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

    1. Chris Corbishley says:

      Hi Pamela,

      The recipe makes 4 servings.


      Chris & Nicky