Cauliflower Fried Rice


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Cauliflower fried rice puts a healthy spin on a classic Chinese stir fry recipe. It’s made from cauliflower rice, various vegetables, and eggs, then tossed in sesame oil and tamari (or coconut aminos). Enjoy this low-carb recipe favorite for a quick and easy weeknight meal!

Cauliflower fried rice in a bowl with chopsticks.

Chinese fried rice has always been a go-to dish when I’m craving Asian flavors. But sometimes it’s a bit carb-heavy and takeout versions can include unhealthy additives. So an easy solution to this is homemade cauliflower fried rice

This recipe is so easy to make, doubles the amount of veggies, and is reminiscent of all the right flavors. I don’t know about you, but I’d say that checks all my boxes for a healthy takeout meal.

Two Ways To Make Cauliflower Rice

To get started, we first need to make the cauliflower rice. Below I have provided two ways to rice cauliflower. But if you’d like to watch how I make it, you can take a peek at my cauliflower rice post

Use a Food Processor

  1. Remove the cauliflower florets from the head of cauliflower.
  2. Grate the cauliflower florets using either the grater attachment on your food processor or a box grater.

Use a Vitamix

  1. Cut the cauliflower into smaller pieces and place them in the Vitamix (No more than 2/3 full).
  2. Fill with water just until the cauliflower lifts above the blade.
  3. Pulse until desired consistency is reached, about 6-8 times.
  4. Pour the mixture through a sieve and pat the cauliflower dry. 

Making cauliflower fried rice in a saute pan.

Serving portions of cauliflower fried rice.

How To Make Cauliflower Fried Rice

Once you’ve made the cauliflower rice, the rest of this recipe comes together easy. Just sauté everything in a large wok or skillet and you’re done! But here’s how you’ll add each ingredient:  

  1. Saute the garlic, ginger, onions, and carrots. First, 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.
  2. Add the cauliflower rice and peas to the wok and stir together for another 2-3 minutes. (don’t overcook though because cauliflower rice is better a little al dente rather than mushy).
  3. Stir in the eggs. 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.
  4. Add the tamari and green parts of the scallions and stir to combine. Serve immediately. 

Two bowls of cauliflower fried rice.

Cauliflower Fried Rice Variations

While this is a basic fried rice recipe, you can always add a few more greens, proteins, or spice! Here’s a few delicious add-ins. 

  • More greens: sauté spinach, kale, or sliced cabbage into the mix towards the end. 
  • Tasty proteins: Before you add in the cauliflower rice, sauté thinly sliced chicken with the garlic and ginger. 
  • Turn up the heat: Sprinkle in some crushed chili flakes or cayenne pepper. 

A bowl of cauliflower fried rice.

More Healthy Asian-Inspired Recipes

Craving more Asian-inspired dishes? Here’s a few of my favorite recipes made with light and healthy ingredients.

More Cauliflower Rice Recipes

And if you love cauliflower rice, you’ve got to try these recipes as well.

Cauliflower Fried Rice - Easy & Healthy!

4.92 from 24 votes
Prep: 20 minutes
Cook: 15 minutes
Total: 35 minutes
Servings: 4 servings
Author: Lisa Bryan


Cauliflower fried rice is a healthier version of the much loved Chinese stir fry favorite. This version is low-carb, gluten-free, Whole30 and paleo-friendly.


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


  • 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.
  • 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.
  • Add the cauliflower rice and peas to the wok and stir together for another 2-3 minutes.
  • 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.
  • Add the tamari and green parts of the scallions and stir to combine. Serve immediately.

Lisa's Tips


Calories: 185.9kcal | Carbohydrates: 17.8g | Protein: 9.4g | Fat: 10g | Saturated Fat: 2.1g | Cholesterol: 93mg | Sodium: 630.6mg | Fiber: 6.2g | Sugar: 6.9g
Course: Appetizer, Side Dish
Cuisine: Asian
Keyword: Cauliflower Fried Rice, Cauliflower Fried Rice Recipe, Cauliflower Rice Stir Fry
Did you make this recipe?Mention @downshiftology or tag #downshiftology!

Recipe originally posted December 2016, but updated to include new information.

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About the author

Lisa Bryan

Lisa is a bestselling cookbook author, recipe developer, and YouTuber (with over 2.5 million subscribers) living in sunny Southern California. She started Downshiftology in 2014, and is passionate about making healthy food with fresh, simple and seasonal ingredients.

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Recipe Rating


  1. this is perfect my guy thought it was rice, served it with some lightly fried shrimp and a salad.
    I did not change a thing.5 stars

  2. First time making riced cauliflower and WOW. This has so much flavor. Will definitely b a repeat weekly meal for me. Thanks so much, Lisa! 5 stars

  3. This recipe was super easy to make with easy to find ingredients. I will definitely make it again and play with the options listed. Thank you.4 stars

  4. It came out so good! I wasn’t a big fan of cauliflower rice… maybe the recipe was not the best. This recipe was easy and the result was awesome. You brought me back to cauliflower rice. Thanks!5 stars

  5. I liked it because of all the beautiful veggies. However, I think it needed more flavour. I added more sesame oil and, because I’m British, Worcestershire sauce. Lollol. However, I love your recipe for turmeric tea. Will be drinking that every day. Thank you.4 stars

  6. SO GOOD!! Once tasted, you simply cannot live without. I’m always buying cauliflower just to have an excuse to make it ^_^5 stars

  7. It was my first attempt at this. I would like to say a massive thank you for sharing such a beautiful recipe. Not only its healthy but it tastes awesome too. I’ve tried different variations and each time manage to make it under 310 calories.5 stars

  8. This is an extremely delicious recipe. I see the cauliflower-rice from Costco (frozen) and it was fantastic. I didn’t have green onion, so I added red onion,. I also doubled the peas and added some diced ham. My hubby hates cauliflower but he loved this recipe. I am thrilled! 5 stars

  9. Love your recipes! I’m just getting into the concept of using cauliflower. :-) In this recipe, does it work to use pre-packaged riced cauliflower, and if so, how many cups would you use?

    1. Hi Shae – Yes! You can use pre-riced cauliflower. I would use maybe about 3-4 cups for this recipe :)

  10. And now I know what I’ll have tomorrow for lunch =D
    Thank you so much for all your great ideas and for always taking the time to reply to my/our questions.
    Stay safe5 stars

    1. Hi Giulia – You’re gonna love this for lunch tomorrow! Can’t wait for you to try this one.

    2. OMG… It’s SO GOOD!! And to think that before trying your recipes I’ve never liked cauliflower… WOW5 stars

      1. Hi Giulia – Yay, looks like we have a winning cauliflower recipe! Glad this could change your mind about cauliflower :)

  11. These recipe’s are fantastic…….
    Simple, delicious and healthy.
    Thanks – They’ve inspired me to venture into ecpand my healthy eating repertoire!5 stars

  12. This looks really good. I just started Whole30 and I’m looking for creative things to make for my meals. I don’t think though that I can add the peas.  What would be a good substitute for the peas?

    Thanks for sharing.5 stars

    1. Hi Amy – You can find a few substitutions in the post! But you can add spinach, kale, or sliced cabbage :)

  13. We’ve started really enjoying riced cauliflower and this just takes it to the next level! Great recipe!!5 stars

    1. Hi Jayne – Yes! This would taste amazing with some baked salmon or chicken as well to round out the meal :)

  14. Tastes and looks like the real deal. This is such a great low-carb alternative to regular fried rice.5 stars

    1. Hi Lara – you can make cauliflower rice in a blender by filling it mostly full with water, then adding your cauliflower florets and pulse blending until you have rice. Then, strain it through a fine mesh sieve.

  15. I’ve not been a cauliflower fan in the past but this recipe is delicious! I bought organic riced cauliflower at our local Costco so I have it on hand in the freezer at all times. I usually make a double batch to ensure there’s enough for leftovers because it warms up nicely for lunches! Additionally, I sometimes add chicken to it. Thanks for another great recipe, Lisa. :)5 stars

  16. I know I’m a bit late to the party, but honestly, this was absolutely delicious!! i made this to the recipe and seared some shrimp for DH as the protein. Fabulous, so delightful. Thank you so much..5 stars

    1. You are so welcome, Tricia! So glad you loved the cauliflower fried rice recipe! Thank you for the kind comment. :)

  17. Hi Lisa!

    Just wanted to double check – this recipe is classified as whole30 but it contains frozen peas. I think those may not be compliant since they’re legumes! (I’m only on day 5, but if peas are actually whole30 compliant, I’ve got a bag in my freezer from Costco of epic proportions. So that would be great news haha!)

    All my best,

    1. Hey Morgan – Good catch! I’ll remove it from the Whole30 category, but you can definitely leave out the peas or replace it with another Whole30 compliant vegetable.

  18. I made it last night with frozen cauliflower rice (10 oz) which I bought out of curiosity, and it was very good! Because of the small quantities of the cauliflower, I reduced other ingredients in half. I will try this recipe again with fresh cauliflower next time, I’m sure it will be even better. ;) Thank you for the great recipe!

    1. You’re welcome! I’m glad you enjoyed it (and yes, I think it’s better with fresh cauliflower). :)

  19. Just made this tonight and it was phenomenal. Will definitely make this often. Thank you. You were right, the toasted sesame oil gives this dish a special flavor.5 stars

    1. Wonderful! So happy you loved the recipe Pat. And yes, that toasted sesame oil makes all the difference. :)

  20. I’m about to make this but just realized I don’t have sesame oil. Would a different type of oil work? If so, any recommendations?

    1. The sesame oil definitely gives it that special flavor, but you could swap in olive oil or avocado oil. :)

  21. I LOVE this! It is so amazing how you can make this from a cauliflower! And you can eat in rather than get take out!

  22. Oh how I love fried rice. It happens at least every other week around here! Gotta try this cauliflower version next time! Yum!

  23. This is so beautiful! I love cauliflower rice but have never had it as fried rice. Such a great idea! I wish I had this for breakfast today!

  24. Oh man, you’re making me miss cauliflower rice so much! I haven’t made it in a long time but I’m also at the end of my sweet tolerance. I’ve been craving super savory foods and I love how savory but healthy cauliflower rice is.

    1. Cauliflower rice really is a blank canvas for savory goodness. I’m already thinking up my next recipe – to intersperse between the sweets! ;)

  25. LOVE cauliflower rice! But I hear you, I am down for a some clean-eating, healthy food amongst the deluge of cookie recipes happening right now!

    1. Right?! We just need to alternate a cookie with a bowl of cauliflower rice, to make it all right in the world again. Lol. ;) x

  26. I’m with you on the sweet recipe overload. This is a perfect way to mix it up! A veggie-filled way to satisfy that Chinese take-out craving. Saving this to make later this week!

  27. Yes, keep the veggie-centric recipes coming! Always just as welcome as the sweet recipes, I say :) Love cauliflower rice dishes like this.

    1. Thanks Liz! And after posting this recipe I realized just how much I need to update that older cauli rice recipe with ginger shrimp. Looks like I know what I’m cooking next week. ;)