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Cauliflower Fried Rice - Easy & Healthy!
4.9 from 69 votes

Cauliflower Fried Rice - Easy & Healthy!

Cauliflower Fried Rice replaces traditional rice with riced cauliflower sautéed with sesame oil, garlic, ginger, onion, carrot, scallions, peas, and scrambled eggs. The dish is seasoned with tamari, producing a flavorful, low-carb alternative to classic fried rice with a mix of tender vegetables and fluffy eggs. It is a versatile stir-fry that cooks quickly and can be eaten with chopsticks or a fork.

Prep Time
20 mins
Cook Time
15 mins
Total Time
35 mins
Servings: 4 servings
Calories: 1859 kcal
Course: Side Dish, Appetizer
Cuisine: Asian

Ingredients

  • 1 cauliflower medium head
  • 2 tablespoons sesame oil
  • 2 garlic minced, cloves
  • 1/2 teaspoons ginger minced
  • 1/2 onion diced, small
  • 1 carrot diced small, large
  • 4 scallion with white and green parts separated, sliced
  • 1/2 cup peas thawed, frozen
  • 2 egg large
  • 2 tablespoons tamari or coconut aminos

Instructions

    Cup of Yum
  1. Slice the head of cauliflower in half, then slice off the cauliflower florets from the stem. Place the florets through the top of a food processor with the grater adapter. Continue until all cauliflower has been riced, then set aside.
  2. Heat the sesame oil in a large wok or skillet on medium heat. Add the garlic and ginger and sauté for 20 seconds, then stir in the onions, carrots and white parts of the scallions and cook for 3 minutes.
  3. Add the cauliflower rice and peas to the wok and stir together for another 2-3 minutes.
  4. Create a well in the middle of the cauliflower rice and break the eggs into the well. Use your spatula to stir and scramble the eggs. Once the eggs are cooked, stir everything together.
  5. Add the tamari and green parts of the scallions and stir to combine. Serve immediately.

Notes

  • Use bamboo chopsticks or a fork based on preference; either works well with this dish.
  • Select low sodium, organic tamari for seasoning as it provides balanced saltiness compared to soy sauce.
  • The recipe uses frozen then thawed peas, but fresh peas may be substituted when available.

Nutrition Information

Calories 185.9kcal (9%) Carbohydrates 17.8g (6%) Protein 9.4g (19%) Fat 10g (15%) Saturated Fat 2.1g (11%) Cholesterol 93mg (31%) Sodium 630.6mg (26%) Fiber 6.2g (25%) Sugar 6.9g (14%)

Nutrition Facts

Serving: 4 servings

Amount Per Serving

Calories 1859

% Daily Value*

Calories 185.9kcal 9%
Carbohydrates 17.8g 6%
Protein 9.4g 19%
Fat 10g 15%
Saturated Fat 2.1g 11%
Cholesterol 93mg 31%
Sodium 630.6mg 26%
Fiber 6.2g 25%
Sugar 6.9g 14%

* Percent Daily Values are based on a 2,000 calorie diet.