If you’re a fan of fried rice, then you will love this cauliflower fried rice recipe. The cauliflower rice is flavored with Asian staples like sesame oil and soy sauce and pan-fried just like the classic.

The reason this cauliflower fried rice recipe is much healthier than the original is that the “rice” in this dish is really just cauliflower florets that have been pulsed into small crumbles. There’s no actual rice in the dish, making this gluten-free, paleo-friendly, and low-carb. Cauliflower itself also has many health benefits that make it a wonderful addition to your diet.

When you’re adding your cauliflower florets to the food processor, you’ll want to make sure you’re pulsing them in small batches. If you add too much cauliflower to the food processor, you run the risk of breaking the cauliflower into too fine of pieces and ending up with mushy cauliflower.

If you want to make this recipe even easier, you can buy frozen cauliflower rice at your local grocery store, or find it in refrigerated packets in the produce section. Either way, this cauliflower fried rice recipe comes together in under 30 minutes, making it a quick and easy, healthy dinner you can whip up any day of the week.

Cauliflower Fried Rice

Serves 4


  • 1 medium head of cauliflower
  • 1 tbsp sesame oil
  • 2 egg whites
  • 1 whole egg
  • pinch of salt
  • a drizzle of olive oil
  • 1/2 a small onion, diced
  • 1/2 cup frozen peas and carrots
  • 2 cloves of garlic, minced
  • 5 scallions, sliced, with white and green parts separated
  • 3 tbsp soy sauce (or Tamari sauce for gluten-free, or Coconut Aminos for Paleo)


  1. Give the cauliflower a rough chop to break up into florets. Rinse and dry completely. Add  1/3 of the cauliflower florets to your food processor at a time and pulse just until they’re broken up into small crumbles the size of rice grains or couscous. You don’t want to over-process the cauliflower as it will become too fine and mushy.
  2. In a small bowl, mix the egg whites and egg together until combined. Add a pinch of salt and mix again.
  3. To a large skillet, add a drizzle of olive oil and warm over medium heat. Add the eggs and cook until set. Temporarily transfer the eggs to a plate.
  4. To the skillet, add the sesame oil, then the diced onion, frozen peas and carrots, garlic, and white parts of the scallions. Sauté this mixture for a few minutes.
  5. Add the cauliflower and soy sauce to the skillet, then cover and cook for 5 to 6 minutes, stirring the mixture often. The cauliflower should be crisp on the outside but tender on the inside.
  6. Add the eggs to the rice, toss to combine, then remove the skillet from the heat. Before serving, garnish the rice with the green parts of the scallions.

Recipe adapted from Skinny Taste

Born and raised in Southern California, Beeta has embraced a healthy lifestyle focused on farm-to-table cooking, natural products, and wellness routines. When she's not writing up recipes or discussing the latest natural living trends, Beeta enjoys spending time trying new restaurants, traveling with family and friends, and relaxing at home with her furry companion.