Cauliflower “Fried” Rice

I have tried several cauliflower recipes. Cauliflower stuffing. Cauliflower alfredo. Cauliflower tater tots. I will be trying cauliflower has browns soon. This cauliflower “Fried” Rice recipe is delicious. It barely tastes like cauliflower. It is satisfying like traditional fried rice. Almost fooled the kids. They have gotten wise to my veggie disguised foods. Now they question everything.

This is not an original recipe nor do I take any credit in its creation. I found it online and tried it. It was very good and I thought I would share with you. The original site is Skinny Taste. I have tried other recipes from them and found them to be tasty.

I used a cast iron pan to cook it in so I used a little olive oil to cook the onion. I used a frozen bag of riced cauliflower instead of mincing it myself. It saves a bit of time. I have several bags in the freezer. They are super easy and pretty inexpensive. 1 bag is about 1 medium head of cabbage.

I used carrot rounds. Next time I will stick them in the food processor to chop them a bit smaller. I used low sodium soy sauce. I did omit the green onions because I did not have any on hand. I will buy some for the next time. I think it would have added a little something more. I used 1 egg total and it was enough.

Cauliflower “Fried” Rice


  • 1 medium head (about 24 oz) cauliflower, rinsed
  • 1 tbsp sesame oil
  • 2 egg whites
  • 1 large egg
  • pinch of salt
  • cooking spray
  • 1/2 small onion, diced fine
  • 1/2 cup frozen peas and carrots
  • 2 garlic cloves, minced
  • 5 scallions, diced, whites and greens separated
  • 3 tbsp soy sauce, or more to taste (Tamari for Gluten Free, Coconut Aminos for Paleo/Whole30)


  1. Remove the core and let the cauliflower dry completely.
  2. Coarsely chop into florets, then place half of the cauliflower in a food processor and pulse until the cauliflower is small and has the texture of rice or couscous – don’t over process or it will get mushy. Set aside and repeat with the remaining cauliflower.
  3. Combine egg and egg whites in a small bowl and beat with a fork. Season with salt.
  4. Heat a large saute pan or wok over medium heat and spray with oil.
  5. Add the eggs and cook, turning a few times until set; set aside.
  6. Add the sesame oil and saute onions, scallion whites, peas and carrots and garlic about 3 to 4 minutes, or until soft.Raise the heat to medium-high.
  7. Add the cauliflower “rice” to the saute pan along with soy sauce. Mix, cover and cook approximately 5 to 6 minutes, stirring frequently, until the cauliflower is slightly crispy on the outside but tender on the inside.
  8. Add the egg then remove from heat and mix in scallion greens.


Yield: 4 servings, Serving Size: 1 1/3 cup

  • Amount Per Serving:
  • Freestyle Points: 1
  • Points +: 3
  • Calories: 108 calories
  • Total Fat: 3g
  • Saturated Fat: g
  • Cholesterol: 47mg
  • Sodium: 868mg
  • Carbohydrates: 14g
  • Fiber: 6g
  • Sugar: 1g
  • Protein: 9g

Follow the link above to view on Skinny Taste’s Blog.

Let me know what you think. I always love your feedback.

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