Cauliflower Fried “Rice”

Here’s a low-carb version of fried rice, loaded with vegetables to satisfy your Chinese takeout cravings. Cauliflower florets are quickly chopped and stir-fried to create a flavorful fried “rice” dish!

Fried rice is a popular side dish, served on the menu at nearly every Chinese restaurant. It’s hard to resist chewy grains tossed with umami flavors and vibrant vegetables. Growing up it was a staple meal, quickly cooked in the wok, my family would make using leftovers in the fridge.


This version swaps the traditional starchy grains of rice with cauliflower. A quick pulse in the food processor breaks the cauliflower florets into rice-sized pieces known as cauliflower rice or riced cauliflower.

The cruciferous vegetable is seamlessly incorporated into the stir-fry and is a big hit for those looking for a low carb option without compromising on taste.

Making the cauliflower rice is really easy. Combined with fragrant Asian seasonings, tofu, colorful vegetables, and scrambled eggs, the recipe is a flavorful and satisfying one-pot vegetarian meal.


Cauliflower has a neutral taste, so it’s easy to infuse traditional Chinese elements into each bite. A good stir-fry is all about layering in each ingredient at the right time to coax out the most flavor.

  • Tofu: Start by lightly searing cubes of drained extra-firm tofu coated with sesame oil and white pepper. This adds color and texture on the surface of the tofu. I’ve found that firm or extra-firm works best in recipes that involve more vigorous movement to maintain its shape.
  • Eggs: Scrambled eggs are quickly swirled in and cooked until just tender. Typically, the eggs are added at the end with the rice to add cohesiveness, but I like larger pieces of egg so I add the eggs at the beginning.
  • Aromatics: Ginger, garlic, and onion are briefly stir-fried to make the cooking oil and dish more fragrant and a bit more pungent. Small pieces of carrots, bell pepper, and green peas add a bit of crunch and eye-catching color.
  • Cauliflower: The riced cauliflower is added at the end to ensure it doesn’t overcook. It takes less than 10 minutes to tenderize the florets in the sizzling hot wok.

A drizzle of soy sauce at the end gives the dish a savory boost. I also like sprinkling on some freshly sliced green onion right before serving.


This recipe provides a go-to cauliflower fried rice base. It’s easy to switch up the variations by changing out proteins and vegetables.

  • Instead of tofu: Use shrimp, chicken, char siu chicken or pork (Chinese barbecue) or spam (a Hawaiian staple).
  • Swap out peas, carrots, and peppers for: Edamame, chopped bok choy, shiitake mushrooms, or asparagus.


Stir-fry a big pot of cauliflower fried rice, and if it isn’t devoured in one sitting, the leftovers reheat really well.

Store leftovers in an airtight container in the refrigerator for up to two days. I like to eat it the next day for breakfast. I just reheat it in the microwave for about a minute and top it with a fried egg. The fragrant cauliflower rice soaked up the oozy yolk—delicious! 

  • Ginger and Pineapple are a match made in fried rice heaven!
  • Easy Vegetable Fried Rice for the weeknight dinner win!
  • Use up leftover fish in this Salmon Fried Rice.
  • Need some protein? Try Chicken Fried Rice!
  • Super simple Shrimp Fried Rice.

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