# 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. Source: https://savourrecipes.com/recipe/cauliflower-fried-rice Author: Yasmin Haddad | Published: Nov 5, 2026 Categories: Healthy Recipes Collections: Quick Weeknight Dinners Tags: Vegetarian, Low Calorie, 30-Minute Meals, One Pan 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. ## Key facts - Prep time: 15 mins - Cook time: 15 mins - Total time: 30 mins - Yield: 4 servings - Difficulty: Easy - Cuisine: Chinese-American - Method: Stir-frying - Calories: 240 per serving ## Ingredients ### Eggs - 4 large eggs, beaten with a pinch of salt - 1 tsp neutral oil, such as canola or peanut oil ### Cauliflower rice - 700 g cauliflower florets, from 1 large head, about 6 cups once riced; or 2 bags (340 g / 12 oz each) riced cauliflower - 5 tsp neutral oil, 1 tbsp plus 2 tsp - 1 small onion, finely diced, about 100 g - 3 cloves garlic, minced - 1 tsp fresh ginger, finely grated - 150 g frozen peas and carrots, about 1 cup, no need to thaw - 4 green onions, also called scallions; white and green parts sliced and kept separate ### Sauce - 3 tbsp low-sodium soy sauce, or gluten-free tamari (see tips) - 2 tsp toasted sesame oil - 1/4 tsp ground white pepper, or black pepper - sriracha, for serving (optional) ## Equipment - Food processor or box grater - Large wok or skillet (30 cm / 12 inch) - Spatula - Small bowl ## Instructions 1. **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. 2. **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. 3. **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. 4. **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. 5. **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. ## 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. ## Storage - 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. ## Nutrition per serving (estimate) | Calories | Protein | Carbohydrates | Fat | |---|---|---|---| | 240 | 12 g | 18 g | 14.5 g | ## Frequently asked questions ### 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.