Easy Cauliflower Fried Rice

Vegan, Gluten-free, Low-Carb alternative to Rice. Easy Cauliflower Fried Rice makes a wonderful side and is an easy way to  increase your veggie intake.



I discovered cauliflower ‘rice’ last year during Whole 30; I shared this “Lemon Asparagus Cauliflower Rice” here too. I love rice or any sort of carbs in general but when I want to go easy on them, I opt for cauliflower ‘rice’ and this Easy Cauliflower Fried Rice recipe is perfect for times like that. If you are new to the cauliflower ‘rice’ scene, this easy recipe is a great starting point as it has only a few ingredients and needs only 30 minutes of your time. Let’s do this friends!! Cauliflower provides an excellent source of vitamin C, manganese, and other antioxidants, all of which are good for us. Not to mention, they are naturally gluten-free, low in carbohydrate, sodium, and high in fiber. There is no reason not to include them in your everyday life – eat them raw, cooked, roasted, or riced!



Cauliflower has always been one of my favorite veggies; proof here, here, and here but turning them into rice is a true culinary success. You will need a good processor to get them fine into almost rice like granular particles, unless you have major ninja knife skills or a box grater that will work too. Roughly, 1 medium head of cauliflower yields about 6-7 cups of cauliflower rice. Steps to make cauliflower rice :  Rinse cauliflower — Cut them into florets — Pat them dry — Pulse/grate/chop into rice.



 Per 1  cup of cauliflower rice = 35 calories, 0.3 g of fat, 7 g of carbohydrates, 3.5 g of fiber, 2.8 g of protein. If you are looking to eat less calories, have diabetes and need to eat healthy carbohydrates, or just want something different, this Easy Cauliflower Fried Rice is worth a try. It does not taste or feel exactly like rice ( it’s still a cauliflower) but this is probably the closest thing I have come to something that resembles rice along with many health benefits.



The recipe I am sharing below is a basic, easy fried rice but you can easily dress it up with more veggies, protein of your choice, or simply fried eggs on top. I have made this several times within the last few weeks and it’s always turn out fantastic. I hope you will give this Easy Fried Rice a chance in your kitchen too! [Tweet “Easy Cauliflower Fried Rice – Vegan, Gluten-Free, Low-Carb alternative to rice! “]

Easy Cauliflower Fried Rice
Serves: 3-4
  • 1 tablespoon olive oil
  • 1 medium onion, sliced
  • 3 cups cauliflower ‘rice’
  • splash of tamari (or soy sauce)
  • salt, pepper to taste
  • 2-3 green onions, chopped for garnish
  1. In a large skillet, heat oil over medium heat.
  2. Sautee onion for 3-5 minutes until soft then add cauliflower ‘rice’ to the skillet,
  3. Add add salt, pepper per taste then allow it cook for additional 10-15 minutes until they are soft. I like them until they have a slight brown color but it is totally optional.
  4. Garnish with green onions right before serving.

PS. Check out 5 More Ways to More Fruits and Veggies!


Dixya Bhattarai

Dixya Bhattarai

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