JOIN THE EATMAIL for exclusive recipes & meal ideas

logo logo

How to Make Cauliflower Fried Rice

If you’re looking for a low carb dinner idea (or just a plain and simple healthy yet tasty recipe), you’re going to love this guide on how to make cauliflower fried rice!

How to make low carb cauliflower fried rice recipe on a black plate with chopsticks

I resisted hopping on the cauliflower bandwagon for a while. But with so many friends (and the general internet) going keto crazy, I thought I’d give the cauliflower faux recipes a try. And let me tell you, they do not disappoint.

The Cauliflower “Mashed Potatoes” were fluffy and creamy. The Cauliflower Pizza Crust held up to my critical pizza test. And don’t get me started on the Cauliflower Smoothie (not even joking, friends). And so today I’m sharing one of the easiest low carb recipe swaps, Cauliflower Fried Rice!

How to make low carb cauliflower fried rice recipe using a food processor

Ingredients for Cauliflower Fried Rice

  • Cauliflower: Cauliflower is the low carb foundation of this fried rice. Pulse it in a food processor or grate it with a box grater to create “rice”!
  • Flavor Foundation: Onion and garlic bring instant Asian flavor. Feel free to throw in fresh ginger if you have it!
  • Veggies: As if there isn’t already enough vegetable deliciousness here, we’ll add chopped carrots and frozen peas to spice things up and add some color.
  • Eggs: Eggs help to make this recipe to be even more filling. To make a vegan cauliflower stir fry, swap out the eggs for scrambled tofu.
  • Finish it off: Drizzle with soy sauce and toasted sesame oil at the end for a final punch of smoky, umami flavor.
How to make low carb cauliflower fried rice recipe in a saute pan

How to make fried rice with cauliflower

Making this Cauliflower Fried Rice might even be easier than traditional fried rice, because there’s no boiling involved! First, you’ll grate your cauliflower into rice (using either your food processor or box grater).

Next, lay the flavor base in a hot wok. I’m talking garlic, onion, and carrots, the foundation of any good stir fry! Once these are tender and aromatic, stir in your frozen peas and cauliflower. These just take a few more minutes to cook, then comes the fun part, the eggs!

My favorite stir fries always have pieces of egg stirred into them. To keep this recipe all in one pan, just scooch your rice away from the middle of the wok to form a hole. Crack your eggs in the middle, cook til scrambled, then stir your protein-packed pieces of egg to evenly combine it with the rest of the rice.

Finally, finish off with soy sauce and toasted sesame oil. These bring major flavor and transform a simple vegetable dish into stir fry dreams!

How to make low carb cauliflower fried rice recipe in a saute pan with fried eggs

Ok but…does cauliflower rice taste good?

Short answer: yes. Long answer: yesssssss. The taste of cauliflower is masked by a flavor combination of garlic, onion, and veggies, along with toasted sesame oil and soy sauce. The result is a low carb fried rice that’s packed with flavor (but way less carbs).

How to make low carb cauliflower fried rice recipe in a saute pan

How to store cauliflower fried rice

Cauliflower Fried Rice will last 4 to 5 days in the fridge. You can also freeze it in a freezer safe container for a few months! When ready to eat, just let it thaw then saute until hot and fluffy.

P.S. I use this in a Cauliflower Rice Meal Prep (complete with crispy tofu and sriracha may). Lunch just got real tasty.

How to make low carb cauliflower fried rice recipe on a black plate with chopsticks
How to make low carb cauliflower fried rice recipe on a black plate with chopsticks

How to Make Cauliflower Fried Rice

If you’re looking for a vegetarian low carb dinner idea, you’re going to love this guide on how to make cauliflower fried rice!
Print Pin Rate
Course: Side Dishes
Cuisine: Chinese
Keyword: cauliflower fried rice, cauliflower rice, low carb fried rice
Diet: Dairy-Free, Gluten-Free, Low Carb, Vegetarian
Time: 15 minutes or less, 30 minutes or less, 45 minutes or less
Prep: 5 mins
Cook: 10 mins
Total: 15 mins
Servings: 4 servings
Calories: 152kcal
Author: Sarah Bond
4.84 from 6 votes


  • 1/2 head cauliflower
  • 2 Tbsp olive oil 30 mL
  • 1/2 cup chopped white onion about 1/2 of a medium onion
  • 2 cloves garlic minced
  • 2 large carrots diced
  • 1/2 cup frozen peas 75 g
  • 2 large eggs
  • 2 Tbsp soy sauce 30 mL
  • 1/2 tsp toasted sesame oil 2 mL


  • Rice: Cut cauliflower into chunks and throw into a food processor. Blitz a few times until “rice” forms.
  • Flavor Makers: In a large wok, heat olive oil over medium/high. Add onion, garlic, and carrot, cooking until carrot is tender, about 5 minutes.
  • Veggies: Stir in frozen peas and cauliflower rice. Cover and cook until cauliflower rice is slightly tender, about 5 more minutes.
  • Egg: Make a hole in the middle of the mixture so you can see the bottom of the wok. Crack eggs into the middle of the hole and cook them until scrambled, then stir to evenly combine with everything else.
  • Serve: Stir in soy sauce and sesame oil. Serve warm.


Serving: 1serving | Calories: 152kcal | Carbohydrates: 10.8g | Protein: 5.9g | Fat: 10.2g | Saturated Fat: 1.9g | Cholesterol: 93mg | Sodium: 536mg | Potassium: 315mg | Fiber: 3.2g | Sugar: 4.5g | Calcium: 30mg | Iron: 1.3mg
Hungry for more?
Join our Eatmail newsletter for weekly new recipes and a complimentary copy of our vegetarian dinners cookbook!
This post may contain affiliate links to Amazon or other partners; your purchases via these links may benefit Live Eat Learn. Read more about our affiliate linking.

I first published this recipe over on Amanda’s Cookin’, where I’m a contributor.

Hi, I’m Sarah!

Showing you how to make easy vegetarian recipes, one ingredient at a time.  Read more

Read more

Dinner Opt-in

Comments (12)

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating

  1. Tomie Lee Edwards says:

    LOVED this recipe UNTIL the carrots and peas which are NOT KETO friendly. I will be doing the rice but NO peas and carrots.

    1. Sarah says:

      Thanks for the tip, Tomie!

  2. Judy Hawkins says:

    Five star. I’ll make this my go to from now on. Only addition I made was celery. You would never know you were eating cauliflower.5 stars

    1. Sarah says:

      Yay! So happy to hear you liked it, Judy! 😀

  3. Nicole says:

    Can you use the already made frozen rice cauliflower? If so, is it as good?

    1. Sarah says:

      Great question, Nicole! I haven’t tried it so I’m not completely sure, but I think it would work. Would love to hear how it goes if you try it out! 😀

  4. Grace says:

    Any tips for swapping the frozen peas with canned?!?

    1. Sarah says:

      That should be fin! Just rinse them well before adding 🙂

  5. Heidi says:

    How much is one serving? A Cup?

    1. Sarah says:

      It depends on the size of your cauliflower, so a serving is about 1/4 of the recipe 🙂

  6. barbara says:

    This is the first time trying this, and while I was making it my daughter was arguing the whole time that she wasn’t going to eat it. When we sat down to eat she actually asked for second and requested to have it again tomorrow night. I couldn’t believe my ears. Thank you so much.

    1. Sarah says:

      I love reading comments like this! So happy to hear she liked it, Barbara. Enjoy!