Cauliflower Fried Rice Recipe

Posted on Aug 26 2014 - 8:33pm by Demelza Young

This is the recipe that got my boyfriend to like onions. I wanted to make something together when he came to visit me, but nothing too complicated because despite his discovery in the past year that he does enjoy cooking, he still hasn’t had much practice in the kitchen.

He didn’t raise any objections when I began cutting the onion for the fried rice (he’s so polite he didn’t even disregard my idea that we make French onion soup – don’t worry, though, that was before he’d admitted that he didn’t like onions), although he surely must have been thinking, Demelza, why? You know I hate onions. I’m sure you’re all thinking that I must have a cruel streak in me to deliberately cook something with his least favorite vegetable, but the truth is I have had experience with his kind. Onion haters, I mean. My sister also falls into this category. The thing is, I’ve made this recipe on many occasions and she too has confessed to loving this dish. It was a beautiful sight to see his face go from I am going to nicely try a bite of this to make my girlfriend happy to ohmygoodness, this is the greatest fried rice I have ever tried. Or maybe it was How did she make me not hate onions?

I adapted my cauliflower fried rice recipe from one I found on Gina‘s website. I’ve often enjoyed making my family fried rice using brown rice, for a little added nutrition, but I’m always looking for ways to incorporate more vegetables into my diet. It’s fun to see if anyone can guess the secret ingredient in the recipe, and I haven’t yet met someone who hasn’t enjoyed it. Everyone I make it for asks for the recipe, so here it is.

4.8 from 17 reviews
Cauliflower Fried Rice
Looking for a good cauliflower recipe? Check out our delicious Cauliflower Fried Rice here!
Cuisine: Vegetarian
Recipe type: Vegetarian
  • 1 medium head cauliflower, washed and dried
  • 1 T oil (canola, olive, sesame)
  • 2 egg whites
  • 1 large egg
  • pinch salt & pepper
  • 1 small onion, diced
  • ½ c frozen peas
  • ½ c carrots, chopped
  • 3 cloves garlic, minced
  • 3 T soy sauce
  1. Remove cauliflower core and coarsely chop cauliflower into florets. Working in batches, place some of the florets into a food processor* and pulse until it reaches the texture of rice. Be careful not to over process so that it does not become mushy/pureed. Place in a bowl and repeat with the rest of the cauliflower.
  2. Combine egg with egg whites in a small bowl, seasoning with salt and pepper. Beat with a fork.
  3. Heat a large pan over medium heat. Spray with nonstick spray, add the egg mixture, and scramble the eggs. Set egg aside in a bowl for later.
  4. Add oil to the pan and sauté your vegetables about 3 to 4 minutes, or until soft. If using fresh carrots instead of frozen, I usually cook them first for about a minute before adding the onion, garlic, and peas.
  5. Raise heat to medium-high. Add cauliflower to the pan along with the soy sauce. Mix, cover, and cook about five to six minutes. Stir the mixture every so often until the cauliflower is slightly crispy on the outside and tender on the inside. Add scrambled egg and remove from heat. Season with more pepper and soy sauce, if desired.
  6. * If you don't own a food processor, you can grate the cauliflower using the larger side of a cheese grater.



Disclosure: This blog did not receive compensation for this recipe. All work and picture belong to Budget & are not to be copied without our consent.

Would you like to have your products featured in a giveaway event? Want to increase your social media exposure? Contact to see how I can help YOUR company!


Demelza Young is an alumni of Northern Kentucky University. She currently enjoys volunteering her time in her local community, reviewing online content with her cat, and sharing quality recipes.

39 Comments so far. Feel free to join this conversation.

  1. Kamla L. August 26, 2014 at 9:47 pm - Reply

    Cauliflower is not a vegetable that we eat often at my house. I have yet to get the family to favor it. I do however make stir fried rice often but never thought to incorporate cauliflower. Great idea! I’m sure this will get them to eat it.

  2. lisa August 27, 2014 at 12:44 pm - Reply

    I’m a garlic hater, unless it’s roasted. Onions I can tolerate in small doses as long as it’s a sweet onion. Besides those two ingredients the recipe sounds good. I might use onion and garlic powder instead.

  3. Tricia Hope August 27, 2014 at 1:54 pm - Reply

    Love the photos with this recipe and cauliflower,too!Thanks gonna try this for sure!

  4. Tricia Hope August 27, 2014 at 1:56 pm - Reply

    Love the photos with this AND cauliflower.Gonna try this for sure!

  5. Cami August 27, 2014 at 3:38 pm - Reply

    I love cauliflower “rice”! I haven’t tried it as fried rice, yet. Thanks for the recipe!

  6. Jackie Smith August 27, 2014 at 5:33 pm - Reply

    sounds yummy i have never tried fried rice. I would love to try this recipe. You make it look to easy.

  7. Heather McCarty August 28, 2014 at 12:25 am - Reply

    I love rice and cauliflower with it is a nice mixture. this is a good combination of foods. i have to try this recipe. thanks for sharing

  8. Riyaz ali August 28, 2014 at 10:47 pm - Reply

    really i would like the recipe vry well, hope my family will also love this awesome recipe

  9. Tara Bixler September 1, 2014 at 3:15 pm - Reply

    This looks delicious!As a vegetarian and having meat eaters as family members,it sometimes becomes hard to please everyone.Thankfully this recipe is simple stir fry and I can easily incorporate some sausage for my hubby and kids and eat it myself before hand.I love the fact I can turn one meal into two,quickly and win!!!

  10. jamienix13 September 2, 2014 at 10:34 am - Reply

    I NEED to try this! We love fried rice in our house!! I’ve never made it myself, we’ve always just ordered out.

  11. cami September 3, 2014 at 12:15 am - Reply

    Cam you say yummy… and so health I love it

  12. Penni September 6, 2014 at 6:56 pm - Reply

    Love this recipe – and it’s already a favorite at my house! Thanks for sharing.

  13. Charissa N. September 14, 2014 at 8:21 pm - Reply

    I love both cauliflower and fried rice. I’m definitely going to have to try this recipe out. Thanks for sharing 🙂

  14. Faith October 26, 2014 at 12:24 pm - Reply

    This is delicious! AND my family did not even realize there was no rice in it 🙂

  15. Connie Sowards November 1, 2014 at 12:17 am - Reply

    I’m looking forward to trying this recipe. I’m not a fan of peas but my husband is so he can have all mine 🙂 I love cauliflower though so I’m sure I’ll enjoy this dish. Thanks for sharing.

  16. laura rubenstein February 10, 2015 at 4:55 pm - Reply

    Cauliflower and fried rice are two of my favorite foods! I pinned this recipe and totally plan on making it in the future. 🙂

  17. Linda Bradshaw February 24, 2015 at 2:09 am - Reply

    Oh wow. I know my son would love to have this. He loves everything in it.

  18. Penni February 24, 2015 at 8:50 pm - Reply

    I actually love cauliflower, but my boyfriend claims not to – but I think this recipe could change his mind for good! It looks and sounds absolutely delicious!

  19. Molly D March 5, 2015 at 6:34 pm - Reply

    Thank you, great alternative to Chinese takeout fried rice

  20. Marnie G (Derrick Todd) August 5, 2015 at 1:06 am - Reply

    This recipe looks great. Low carb too. I really like that you have a vegetarian recipe category — I hope you add more to it.

  21. john hutchens August 13, 2015 at 11:01 am - Reply

    The cauliflower fried rice sounds good. I never thought to use cauliflower this way.

  22. Jerry Marquardt August 30, 2015 at 10:19 pm - Reply

    This looks like a wonderful recipe. I am going to use this for a dish at few September parties I am attending.

  23. Nena Sinclair August 18, 2016 at 10:22 pm - Reply

    This looks so good, very interesting, I’ll have to try it!

  24. Tara L September 6, 2016 at 2:04 pm - Reply

    Always wanted to try Cauliflower fried rice or rice I heard it was really good our local Trader Joe’s store has it and everytime my mom goes to try and get it its always sold out! It must be that good.

  25. Marie Lowther September 13, 2016 at 8:49 am - Reply

    This recipe sounds interesting. I wonder if it would work well with my Chinese dishes? Thank you for sharing.

  26. Barrie October 1, 2016 at 4:57 pm - Reply

    I’ve tried making cauliflower rice before but it never works out. This looks easier than others and I can’t wait to make it!

  27. Margot C October 3, 2016 at 8:23 pm - Reply

    How lovely this is. I made it with coconut oil, but otherwise the same. Such a nice dish.

  28. Kimberly Flickinger October 11, 2016 at 10:10 pm - Reply

    This sounds delicious, will definitely have to try. Thank you for sharing this healthy recipe.

  29. Melissa F January 1, 2017 at 4:11 pm - Reply

    I love this idea!

  30. Amy P February 21, 2017 at 4:07 pm - Reply

    I’ve tried cauliflower pizza crust but not as a rice substitute yet. Looks pretty yummy!

  31. Mary Beth Elderton March 11, 2017 at 11:39 am - Reply

    This sounds delicious. I love riced cauliflower, but the family is not wild about it, because the texture is very dofferent from rice. The solution I found is a half-rice/half-cauli blend.

  32. Cynthia C March 19, 2017 at 9:17 am - Reply

    This looks like a great alternative to high-carb rice. I will have to try it.

  33. Margot C March 25, 2017 at 12:22 am - Reply

    That looks great, We are into all things cauliflower these days!

  34. monique s April 14, 2017 at 8:49 pm - Reply

    I am a fan of cauliflower and always looking for new ways to cook it. I love your recipe and am going to try it for sure.

  35. Linda Szymoniak April 24, 2017 at 1:16 am - Reply

    We love all the veggies from the cabbage family. We also love rice, but it’s such empty calories I’d love to try using cauliflower in its place. I need to make this recipe.

  36. Mary May 1, 2017 at 11:49 pm - Reply

    I make something similar already but don’t call it rice since there is no rice. It’s just stir-fry veggies. I do mine without eggs and soy sauce, which I am allergic to both, and also without peas, which I hate. I use a whole lot of onions, which we love, and lots of spices.

  37. Rosie June 20, 2017 at 9:51 am - Reply

    I’m excited to try this! It is fun to “convert” someone to liking a food they normally think is yuk! I’ve heard of fried rice cauliflower, but didn’t think to try it – until now!!!

  38. Maryann D. July 3, 2017 at 9:49 am - Reply

    I love Cauliflower and try to have it often. This would be a different recipe for me to try and from the looks of the photo, it does look delicious.

  39. Judy Thomas November 19, 2017 at 5:40 pm - Reply

    It sounds easy and delicious.Thanks for the recipe.

Leave A Response

Rate this recipe: