Discover Online Classes in Cooking

Indian, Moroccan, Mexican, and more.

Cauliflower fried rice: It’s healthy and, most importantly, delicious!

Why choose to cook fried rice with cauliflower rice instead of the regular kind?

For a few reasons. If you’re trying to cut down on calories, lose weight, or pack in some extra nutrition, cauliflower rice is the way to go. A cup of cauliflower includes 10% of your daily fiber needs, as well as a significant amount of vitamin C, vitamin K, vitamin B6, folate, potassium, magnesium, and more.

Plus, it’s a great way to have low-carb fried rice without sacrificing on taste.

How to Make Cauliflower Fried Rice

rice bowl
Source: Unsplash
Cauliflower fried rice tastes almost as good as the real thing—and maybe even better.

The key to making good—not soggy—cauliflower fried rice is in the cooking. Sautéing it in oil, rather than steaming, will help make it crispy, rather than soft.

Does it taste like regular fried rice? Not really, and if you go in expecting your cauliflower fried rice to taste exactly like your favorite takeout dish, you’re going to be disappointed. But if you adjust your expectations, you’ll come to see that cauliflower rice has its own flavor and texture that’s delicious in its own right.

Now, let’s get into how to make it.

Step 1: Rice Cauliflower or Buy it Pre-Riced

You can either choose to buy riced cauliflower or pick up a fresh head. The upside to pre-riced: It’s less work, obviously. The only thing you have to do is let it defrost before cooking.

The upside to fresh: It’s usually cheaper. Wondering how to rice cauliflower? There are three main ways:

  1. In the food processor: If you have a grating disc attachment to your food processor, use that. It chops up the cauliflower into rice-shaped pieces, making it as similar as possible to actual rice. No attachment? No problem. The regular chopper works fine, though the “grains” you make won’t be as rice-like. 
  2. In a blender or Vitamix: Load the Vitamix or blender with small pieces of cauliflower and pulse until the pieces are rice-sized. Easy peasy, just don’t over-pulse, or you might make it too soggy.
  3. With a cheese grater: A cheese grater can result in more rice-like “grains,” but it requires a bit more manual labor.

Can you use a potato ricer? This way’s a little more challenging because it rices best if the cauliflower is cooked first. And cauliflower fried rice tastes best when you leave the cauliflower raw until you make the dish. So we recommend skipping the ricer for this recipe.

Step 2: Assemble Your Fried Rice Ingredients

From here, you can follow any of your favorite fried rice dish recipes, with one change: When using cauliflower rice, you’ll want to switch up the order in which you add ingredients.

But for now, assemble and prepare your ingredients. These can include:

  • Veggies (peas, carrots, bell peppers, onions, edamame, broccoli—really any veggies you have lying around will do!)
  • Eggs (unless you’re making vegan fried rice)
  • Protein (chicken, tofu, or any other kind you desire)
  • Soy sauce
  • Anything else you like to add to spice up your dish (like ginger, sriracha, or sesame seeds)

Step 3: Make Your Fried Rice Dish

The main difference between cauliflower fried rice and regular fried rice is that you cook the cauliflower rice at the same time you cook your other veggies—whereas with regular rice, you add it in later.

Follow these basic steps:

  1. Start by heating the oil. If you’re using chicken, add that first and cook for 4-5 minutes. For tofu, cook a little longer, flipping frequently so the sides get crispy.
  2. Set your chicken or tofu aside, or if you’re not using either, start on this step. Heat more oil, then add all of the veggies—including the cauliflower rice—and sauté for about 4-5 minutes, stirring frequently.
  3. Push the mixture to the side and add the eggs, if using. Scramble the eggs, then mix everything together.
  4. Add back in your protein, if using. Then add a splash of soy sauce or other extras—and serve!
cauliflower
Source: Unsplash
It’s amazing what a head of cauliflower can do!

How Will You Make It?

The great thing about fried rice is that there are so many ways to put your unique spin on it. You can use it to use up any veggies you have lying around. You can pack in a ton of protein using chicken, tofu, edamame, or other protein-heavy veggies. And now you can even make it low-calorie and low-carb by using cauliflower rice instead of the regular kind. 

So get into your kitchen, get creative, and cook up something delicious! 

Choose Your Recipe 

How to Make Fried Rice With Anything