Cauliflower Fried Rice
Cauliflower fried rice swaps the rice in egg fried rice for cauliflower pulsed into rice-sized pieces, then stir-fries it with scrambled egg, peas and carrots, garlic, ginger and soy sauce. Raw cauliflower holds more water than day-old rice, so this version cooks it uncovered in a wide pan over medium-high heat until the moisture is gone and the edges just start to colour. Each serving has about 240 calories and 18 g of carbohydrate, and the whole dish takes 30 minutes.
Published
- Prep Time
- 15 mins
- Cook Time
- 15 mins
- Total Time
- 30 mins
- Servings
- 4 servings
How do you make Cauliflower Fried Rice?
Pulse 700 g cauliflower florets into rice-sized pieces. Scramble 4 eggs in a large wok or skillet and set them aside. Stir-fry onion, garlic and ginger in oil, add 150 g frozen peas and carrots, then the cauliflower, and cook uncovered over medium-high heat for 5-6 minutes. Toss with soy sauce, sesame oil, the eggs and green onions. It takes 30 minutes.
- Total time
- 30 mins
- Calories
- 240 per serving
- Protein
- 12 g
- Yield
- 4 servings
- Difficulty
- Easy
- Method
- Stir-frying
Ingredients
Eggs
Cauliflower rice
Sauce
Equipment
Food processor or box grater · Large wok or skillet (30 cm / 12 inch) · Spatula · Small bowl
Quick Directions
Rice the cauliflower
Cut the cauliflower into florets, discarding the leaves and the thick core.
Scramble the eggs
Heat 1 tsp oil in a large wok or skillet over medium heat.
Cook the aromatics and vegetables
Turn the heat to medium-high and add the remaining 5 tsp oil.
Stir-fry the cauliflower
Add the riced cauliflower and spread it across the pan.
Season and serve
Pour the sauce over the cauliflower, return the eggs and break them into pieces, and toss for 1 minute, until everything is hot and evenly coloured.
Step-by-Step Instructions
Every step for making cauliflower fried rice, written out in full.
Rice the cauliflower
Cut the cauliflower into florets, discarding the leaves and the thick core. Pulse the florets in a food processor in 2 or 3 batches, about 8-10 short pulses each, until they look like grains of rice; an overfilled bowl turns the bottom into purée. You can also grate the florets on the large holes of a box grater. Mix the soy sauce, sesame oil and white pepper in a small bowl.
Scramble the eggs
Heat 1 tsp oil in a large wok or skillet over medium heat. Pour in the eggs and stir gently for 1-2 minutes, until softly set with no runny egg left. Tip them onto a plate.
Cook the aromatics and vegetables
Turn the heat to medium-high and add the remaining 5 tsp oil. Add the onion and the white parts of the green onions and stir-fry for 2-3 minutes, until the onion softens. Add the garlic and ginger and stir for 30 seconds, then add the frozen peas and carrots and cook for 2 minutes, until hot.
Stir-fry the cauliflower
Add the riced cauliflower and spread it across the pan. Cook uncovered for 5-6 minutes, stirring about once a minute so it has time to dry out and colour lightly, until tender but not soft. Do not cover the pan; trapped steam makes cauliflower rice mushy.
Season and serve
Pour the sauce over the cauliflower, return the eggs and break them into pieces, and toss for 1 minute, until everything is hot and evenly coloured. Stir in the green onion tops, taste for seasoning and serve with sriracha, if you like.
Recipe Tips
- Use the widest pan you have. A 30 cm (12 inch) wok or skillet fits all of the cauliflower in a thin layer; if your pan is smaller, stir-fry the cauliflower in 2 batches of 4 minutes each, then combine them, which adds about 4 minutes.
- Frozen riced cauliflower works too. Cook it straight from frozen and give it 2-3 extra minutes until the liquid it releases has cooked off, or thaw it and squeeze it dry in a clean kitchen towel first.
- Taste before adding more soy sauce. Cauliflower absorbs less than rice, so a little seasoning goes a long way.
- For a gluten-free version, use tamari labelled gluten-free instead of soy sauce, which is usually brewed with wheat, and check the label on the sriracha.
- Rice the cauliflower up to 3 days ahead and keep it in a container lined with paper towel in the fridge.
Variations
- Chicken: stir-fry 300 g diced boneless chicken thighs in the pan before the eggs until no pink remains and they reach 74°C (165°F), set them aside and add them back with the eggs.
- Shrimp: cook 300 g peeled raw shrimp for 2-3 minutes, until pink and opaque, before the eggs, then return them at the end.
- Tofu: toss in 200 g crisp air fryer tofu or pan-fried firm tofu with the eggs for more protein that keeps the dish vegetarian.
- Kimchi: add about 75 g (1/2 cup) chopped kimchi with the cauliflower. Many kimchis contain fish sauce or shrimp, so check the label if you need the dish vegetarian.
Nutrition (per serving)
| Calories | 240 |
|---|---|
| Protein | 12 g |
| Carbs | 18 g |
| Fat | 14.5 g |
| Saturated fat | 2.7 g |
| Fibre | 5.7 g |
| Sugar | 6.5 g |
| Sodium | 630 mg |
Estimated from the listed ingredients; values vary by brand.
Related Recipes
Storing & Reheating
- Fridge
- Cool and refrigerate within 2 hours in an airtight container for up to 3 days.
- Reheat
- Reheat in a hot skillet for 3-4 minutes or in the microwave, stirring halfway, until steaming hot and 74°C (165°F) in the centre.
Cauliflower Fried Rice FAQs
How do you keep cauliflower fried rice from getting mushy?
Pulse the cauliflower only until it looks like rice, cook it in a wide pan over medium-high heat without a lid, and stir it about once a minute rather than constantly so the moisture can cook off. Stop after 5-6 minutes, when it is tender but still has some bite, and add the soy sauce at the end.
Can I use frozen riced cauliflower?
Yes. Two 340 g (12 oz) bags replace the fresh cauliflower. Add it to the pan straight from frozen and cook for 2-3 minutes longer so the water it releases evaporates, or thaw it and squeeze it dry in a clean kitchen towel before cooking.
How does cauliflower fried rice compare with regular fried rice?
Each serving of this recipe has about 240 calories and 18 g of carbohydrate. Savour's egg fried rice, made with cooked long-grain rice, has about 450 calories and 52 g of carbohydrate per serving. Cauliflower has a milder, slightly sweet flavour and a softer bite than rice, and it does not need to be cooked a day ahead.
Is cauliflower fried rice vegetarian and gluten-free?
This recipe is vegetarian because it uses no oyster sauce or fish sauce. It is not gluten-free as written, since soy sauce is usually brewed with wheat; use tamari labelled gluten-free and check the sriracha label to make it gluten-free.
How can I add more protein to cauliflower fried rice?
Each serving already has about 12 g of protein, about half of it from the eggs. Add 300 g diced chicken cooked to 74°C (165°F), 300 g shrimp cooked until pink and opaque, or crisp tofu, or scramble 2 extra eggs, which adds about 3 g of protein per serving.
Disclaimer
- Nutrition information is an estimate based on the listed ingredients. It changes with the brands, portion sizes and swaps you use.
- Read ingredient labels for allergens and for diet claims such as gluten-free or vegan. Products and their ingredients can change.
- Cooking times are a guide, since ovens, air fryers and slow cookers all run differently. Use a food thermometer and cook meat, poultry and fish to the safe internal temperatures in government food safety guidance.
- This recipe is general information, not medical or nutrition advice. If you have an allergy, a health condition or a special diet, check with a qualified health professional.
