Cauliflower Fried Rice

Cauliflower fried rice is so rich and flavorful, so tasty, that it’s difficult to believe it’s not made with the real thing!

I love eating this keto cauliflower fried rice with no guilt whatsoever.

You see, fried rice used to be one of my guilty pleasures, back in my high-carb days. Even then, I knew that it wasn’t the best choice to make, nutritionally speaking.

This delicious recipe changed everything. My family and I can now enjoy the incredible flavors and textures of the traditional dish, while getting in great high-quality nutrition, so the guilt is gone!

Is cauliflower better for you than rice?

I believe so. Cauliflower is very nutritious, so it’s definitely a better choice than white rice, which is fairly devoid of nutrients (unless they are added back).

But even compared to brown rice, which is quite nutritious, cauliflower is a much better choice for anyone who needs to limit their carb intake.

According to fitday.com, a cup of cooked cauliflower has 80 calories, 7g carbs, and 4g fiber. A cup of cooked brown rice has 214 calories, 44g carbs, and 3g fiber.

Does cauliflower fried rice taste like the real thing?

It’s surprisingly close. Even basic cauliflower rice is quite similar to white rice, especially when made with cheese and garlic. But it’s not the same.

However, this dish is truly so close to the real thing, so flavorful and satisfying, that I’m pretty sure you could serve it to unsuspecting guests and they would never know it wasn’t made with actual rice.

Not that I ever did! I am fully transparent with my guests, especially these days with all the food allergies and unique preferences. 😀

The ingredients needed for this recipe

Here are the ingredients you’ll need to make this tasty dish (exact measurements are included in the recipe card below):

1. Vegetables: cauliflower, onion, bell pepper
2. Aromatics: garlic, ginger
3. Avocado oil
4. Eggs
5. Light soy sauce (or a gluten-free alternative)
6. Black pepper
7. Finishing touches: green onions and sesame oil

How to make cauliflower fried rice

It’s so easy! Scroll down to the recipe card for the detailed instructions. Here are the basic steps:

1. Process the cauliflower in your food processor into the texture of rice.
2. Cook the onions, bell peppers, garlic and ginger in avocado oil.
3. Add the riced cauliflower and cook a few minutes, stirring.
4. Stir the eggs into the hot cauliflower and stir to quickly cook the eggs.
5. Add the soy sauce and black pepper.
6. Off heat, add the sesame oil and scallions.

What to serve with cauliflower fried rice?

Any Asian-style main course goes well with this side dish. I often serve it with broiler sesame chicken and with Asian meatballs.

You can also serve it with any neutral main dish, such as baked chicken breast and grilled chicken breast.

What about leftovers?

You can keep leftovers in the fridge, in a sealed container, for 3-4 days. Reheat them gently in the microwave, on 50% power.

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4.95 from 35 votes

Cauliflower Fried Rice

Keto and paleo cauliflower fried rice is so rich and flavorful, so tasty, that unsuspecting diners will truly not believe it’s not made with actual rice.

Prep Time20 mins

Cook Time20 mins

Total Time40 mins

Course: Side Dish

Cuisine: Chinese

Keyword: cauliflower

Servings: 6 servings

Calories: 147kcal

Author: Vered DeLeeuw

INGREDIENTS

• 1 medium head cauliflower (1.25 lb. after trimming)
• 2 tablespoons avocado oil
• 1 medium onion, diced
• 1 medium red bell pepper, diced
• 1 tablespoon minced garlic
• 1 tablespoon minced ginger
• 3 large eggs, lightly beaten
• 4 tablespoons reduced sodium soy sauce, divided (or use a gluten-free alternative and add salt as needed)
• 1/4 teaspoon black pepper
• 2 tablespoons thinly sliced green onions
• 1 tablespoon sesame oil

INSTRUCTIONS

• Wash and trim the cauliflower. Cut into large florets. Process in batches in your food processor into the texture of rice.
• In a large skillet, heat the oil over medium-high heat. Add the onion and cook, stirring, until soft, about 5 minutes. Add the bell pepper and cook 2 more minutes. Add the garlic and the ginger and cook, stirring, 30 seconds.
• Add the riced cauliflower. Cook, stirring constantly, 4-5 minutes, until cauliflower is starting to soften.
• Make a hole in the center of the veggies. Pour the eggs and one tablespoon of the soy sauce into the hole and scramble them into the hot cauliflower, stirring constantly, until cooked, about 1 minute.
• Stir in the remaining soy sauce and the black pepper. Cook 1 more minute. Turn the heat off and stir in the sesame oil. Sprinkle with the green onions. Serve the cauliflower fried rice immediately. 

NUTRITION INFO Nutrition info is approximate. It is calculated using the SparkPeople.com recipe calculator, and the carb count excludes sugar alcohols. Please read the disclaimers in our Terms of Use carefully before using any of our recipes. Recommended and linked products are not guaranteed to be gluten-free. Please verify they are before using.

Nutrition Facts

Cauliflower Fried Rice

Amount Per Serving

Calories 147 Calories from Fat 81

% Daily Value*

Fat 9g14%

Saturated Fat 2g13%

Sodium 450mg20%

Carbohydrates 9g3%

Fiber 3g13%

Sugar 4g4%

Protein 6g12%

* Percent Daily Values are based on a 2000 calorie diet.

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