Cauliflower Fried Rice

photo of a bowl of Cauliflower Fried Rice

This healthier version of fried rice makes a comforting meal that you don’t have to feel guilty about.

I’ve shared my obsession with cauliflower and using it as substitutes for potato dishes. Recently, I came across several recipes like this one, for cauliflower fried rice. So of course, I had to make my own version.
close-up photo of a bowl of Cauliflower Fried Rice
I just went to the market and my fridge is stocked with vegetables, so I made this a vegetarian version. I wanted a lot of colors. I originally had a red bell pepper too, but it didn’t quite make the dish. You might want to skip the next two paragraphs if you’re squeamish about bugs.

So I was prepping my vegetables, when I cut open into my red bell pepper and found the inside full of dark spots and icky looking stuff. Totally gross. It looked like it had been invaded, even though it looked perfectly fine from the outside.

I didn’t think much of it, and set it aside to toss away after I was done. After I was finished chopping up everything else, I went to go throw away the rotten pepper when I saw something inside. Sure enough, there was some sort of insect in there that I didn’t see before. I don’t like bugs but I also don’t like to be one of those squeamish girls that shriek at the sight of one, so I calmly called out to Mr. K to come downstairs as I figured this is the sort of gross thing he’d want to see. But as I was moving it towards the garbage can, it suddenly started flapping its wings, and I heard myself screaming. Like really screaming. I was definitely screaming at a much more urgent volume than the situation called for, but I couldn’t help myself. And of course, Mr. K came rushing downstairs freaked out that something horrible had happened. I’m quite embarrassed at how loudly I screamed. When I watch scary movies, I always look down at the screeching girls and think I would be so much calmer, but judging by this bug incident, I’m guessing not.
close-up photo of Cauliflower Fried Rice
But the little crisis passed and I was able to get this faux rice made. I basically followed my usual Chinese fried rice technique, but replaced the rice with the cauliflower which is pulsed down until it resembles grains of rice. The final dish looks remarkably similar to regular fried rice. However, while the cauliflower grains look and have a similar texture to rice, they don’t really taste like rice. That being said, it was still a tasty dish. It doesn’t replace regular fried rice for me, but it is something I enjoy eating.
Cauliflower Fried Rice

If you’ve enjoyed my cauliflower creations, you can check out all my other cauliflower recipes here.


Cauliflower Fried Rice

Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Course: Main Dishes
Cuisine: American
Servings: 2
This healthier version of fried rice makes a comforting meal that you don't have to feel guilty about.


  • 1 head cauliflower
  • 2 large eggs beaten
  • 1/2 cup  chopped fresh green beans
  • PAM oil spray
  • 1 clove of garlic minced
  • 1 tbsp soy sauce
  • salt and pepper to taste
  • 1/2 cup chopped bell peppers
  • 2 tbsp grated Parmesan cheese


  1. Cut cauliflower into florets and steam until just cooked but not too soft. Place into food processor and pulse a few times until they resemble grains of rice. Careful not to pulse too much or it will turn into a mash. I pulsed mine about 5 times.

  2. Using a wok or large pan for stir fry, lightly coat with PAM spray and turn stove to medium-high heat. Add in garlic and cook until they begin to brown and aroma of garlic comes out. Add in green beans or any other ingredients you are adding which might take slightly longer to cook. Stir-fry until almost done. Add in the cauliflower, bell peppers. Mix in soy sauce and season with salt and pepper. Cook until everything is done.
  3. When everything is cooked, shift it to the side and then add beaten eggs to the empty side of the wok. Swirl the eggs to break them up and scramble them. When they are close to being cooked, add them back with the rice. Continue to stir and cook until everything is cooked and combined. Sprinkle on parmesan cheese. You can also garnish with fresh chopped scallions.

Nutrition Facts
Cauliflower Fried Rice
Amount Per Serving (0.5 of recipe)
Calories 198 Calories from Fat 68
% Daily Value*
Fat 7.5g12%
Saturated Fat 2.9g18%
Polyunsaturated Fat 1.2g
Monounsaturated Fat 2.6g
Cholesterol 189.6mg63%
Sodium 464.3mg20%
Carbohydrates 20.8g7%
Fiber 7.4g31%
Sugar 8.7g10%
Protein 15.4g31%
Vitamin A 550IU11%
Vitamin C 264.8mg321%
Calcium 170mg17%
Iron 2.7mg15%
Net Carbs 13g26%
* Percent Daily Values are based on a 2000 calorie diet.
The nutrition information provided are only estimates based on an online nutritional calculator. I am not a certified nutritionist. Please consult a professional nutritionist or doctor for accurate information and any dietary restrictions and concerns you may have. All images and content are © Kirbie's Cravings.


4 comments on “Cauliflower Fried Rice”

  1. I think you should write a cauliflower cook book 🙂 I saw this recipe many years ago and have been wanting to try it. I don’t have a food processor though – can you suggest another method for those who don’t have one? I’d make my version with Chinese sausage and shitake mushrooms I think! 

  2. My first attempt could almost  be called an epic fail, but it does taste great.  it helps to make sure that the food processor is turned to Off before use.  Makes for better pulsing, less mashing.

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