Kirbie's Cravings

Cauliflower Fried Rice

Fried rice is delicious, but it’s not the healthiest dish so I use cauliflower to give fried rice a healthy and low carb spin. This cauliflower rice is easy to make and tastes as good as the traditional dish, but lighter and healthier.

photo of a bowl of Cauliflower Fried Rice

I’ve shared my obsession with cauliflower and I’m using it a lot to lighten up some of my favorite dishes like fried rice.

What I love about fried rice is that you can make it with a variety of ingredients. It’s a great way to use up leftover vegetables you might have in your refrigerator.

Traditional fried rice is made with day-old leftover rice, but when you substitute cauliflower for the rice you don’t have to wait for the rice to dry out. Plus, it’s low-carb, but with all of the same flavors.

close-up photo of a bowl of Cauliflower Fried Rice

Cauliflower Rice

You can rice your own cauliflower or you can buy frozen or fresh cauliflower rice at the grocery store. I make so many cauliflower rice recipes that I usually buy it frozen. But you can make your own with a food processor or grater. To learn more, be sure to check out my post all about how to make cauliflower rice.

Does cauliflower rice taste like regular rice?

Cauliflower rice looks like regular rice, but the taste is different. Raw cauliflower has a mild flavor, but when it’s cooked the flavor turns a little nutty and sweet. Like rice, cauliflower rice will easily absorb other flavors you add to the dish, masking most of the cauliflower flavor, so it does work in a variety of dishes.

As far as texture, cauliflower rice is not that different from regular rice. As long as you don’t overcook it, it has a slightly chewy and firm texture.

For me, even though it’s not exactly the same, cauliflower rice is a great way to eat some of my favorite dishes without all the guilt. It’s also really great if you like to meal prep.
close-up photo of Cauliflower Fried Rice

Tips for Making Cauliflower Fried Rice

  • Use a wok or large skillet to make your cauliflower fried rice.
  • This is a vegetarian cauliflower fried rice recipe and I used green beans, bell peppers, and garlic. Other vegetables like snow peas, mushrooms, onions, carrots and green peas work well, too. Depending on the kind of vegetables you add you may need to cook them longer. You can also add tofu, too.
  • If you want to add a protein, chicken, beef, shrimp are great. If your meat is already cooked you can just add it at the end of the cooking time to warm it through. If it is raw, you will want to cook it first and add the vegetables after.
  • This is a quick recipe so be sure to prep all of your ingredients before you start cooking.
  • Leftover cauliflower fried rice can be stored in the refrigerator for two to three days.

Cauliflower Fried Rice

Cauliflower Fried Rice

Servings: 4
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Course: Main Dishes
Cuisine: American
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


  • 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.
  • 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.
  • 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.


Serving: 0.25of recipe, Calories: 106kcal, Carbohydrates: 11g, Protein: 9g, Fat: 4g, Saturated Fat: 1g, Cholesterol: 108mg, Sodium: 376mg, Potassium: 580mg, Fiber: 4g, Sugar: 5g, Vitamin A: 962IU, Vitamin C: 97mg, Calcium: 86mg, Iron: 2mg, Net Carbs: 7g

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.

Did you make this recipe?I'd love to see it! Mention @KirbieCravings and tag #kirbiecravings!


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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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