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Easy Cauliflower Fried Rice

Easy Cauliflower Fried Rice

Although I adore rice, especially nutty whole-grain brown rice, there are times when I need something faster and want something less caloric. (A cup of cooked brown rice contains about 215 calories; an equal amount of cauliflower "rice" has about 25.) Cauli "rice" cooks lightning fast, too—you only need to sauté it for about three minutes—so it's a great option for busy weeknights, when you can whip up a veggie-packed skillet of cauliflower fried rice for an easy-peasy dinner.

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You can easily make your own cauli "rice" by shredding fresh, raw cauliflower florets on the large holes of a box grater, or with the shredding blade of your food processor. Either method will offer a great mix of textures—some longer shreds plus some crumbly "niblets." Or you can pulse raw cauliflower in your food processor using the blade for a finer texture.

And now you can purchase pre-riced cauliflower at some grocery stores for even more convenience. Our local Trader Joe's here in Birmingham, Alabama sells it fresh and frozen, and some of my colleagues have purchased Green Giant cauliflower crumbles at one of our local supermarkets (which would work in this recipe). Whether you make it yourself or pick up a package, cauli "rice" is a great ingredient to keep on hand for fast, family-friendly eating. Give it a try in this quick fried "rice" recipe.

Easy Cauliflower Fried "Rice"

This is one of those recipes that's more of a template than a follow-to-the-letter recipe—customize according to your preferences. In place of sesame oil (which I use for nutty depth), try coconut oil, olive oil, or even butter. In place of sugar snap peas and carrots, you can try green peas, asparagus, red cabbage, snow peas, chopped bok choy, or green beans. Instead of shrimp, go for ground pork, leftover sliced pork chops, browned tofu cubes, or chopped chicken. The point is to play around and find what you like. I kept the seasonings simple; for heat, just add crushed red pepper or a drizzle of Sriracha or sambal oelek.

2 Tbsp. toasted sesame oil, divided1 cup sugar snap peas, cut in half or thirds2/3 cup chopped carrot1 cup sliced green onions, light and dark green parts separated2 large garlic cloves, chopped12 ounces fresh or frozen (unthawed) riced cauliflower (see info above)1 large egg1 pound peeled and deveined large shrimp, cooked2 Tbsp. lower-sodium soy sauce

1. Heat a large skillet or wok over medium-high heat. Add 1 1/2 Tbsp. oil to pan; swirl to coat. Add snap peas and carrot; sauté 2 minutes. Add light parts of green onions; sauté 1 minute. Add light parts of green onions and garlic; sauté 1 minute. Add cauliflower; sauté 2 minutes.

2. Clear an open spot in center of pan. Add remaining 1 1/2 tsp. oil to open spot; crack in egg. Stir egg to break up yolk; stir occasionally to lightly scramble. Before egg is completely set, stir it into cauliflower mixture. Add shrimp to pan; drizzle with soy sauce. Cook 1 minute or until thoroughly heated and vegetables are crisp-tender.

SERVES 4CALORIES 218; FAT 9.4g (sat 1.6g, mono 3.3g, poly 3.3g); PROTEIN 20g; CARB 13g; FIBER 4g; SUGARS 5g (est. added sugars 0g); CHOL 189mg; IRON 2mg; SODIUM 502mg; CALC 133mg

More Delicious Dinners:


Easy Cauliflower Fried Rice Recipe

Cauliflower Fried Rice is the perfect keto side for your favorite low carb Chinese recipe. Riced cauliflower, mushrooms, celery and Chinese spices make this dish mouthwatering. This low carb fried recipe is made in 30 minutes and is perfect for a weeknight meal.

Whether you like low carb sweet and sour pork, bourbon chicken or beef and broccoli this cauliflower fried rice pairs perfectly. Cauliflower fried rice is an easy and tasty substitute for white rice. Plus you get more flavor too!

So we know typical Chinese food is loaded with carbohydrates. This makes it not ideal for those of us trying to follow a low carb or keto diet.

Something we used to order all the time was fried rice and lo mein. Today we&rsquore sharing our low carb version of fried rice so you can enjoy chinese food on a keto diet.

So typical fried rice is made with either long grain rice or jasmine rice. In our keto version, we sub out the rice for &lsquoriced&rsquo cauliflower.

Not only does subbing the rice for cauliflower lower the carbohydrates, it also provides additional vitamins and minerals such as vitamin C, Vitamin K and Folate.


What You’ll Need To Make Cauliflower Fried Rice

You’ll likely be able to find grated cauliflower in the produce or frozen vegetable section of your supermarket. But if not, it’s simple to make using a food processor (use the grating disc) or hand grater.


Cauliflower Rice Mac And Cheese FAQs

Is cheesy cauliflower rice keto?

Yes, this mac and cheese with cauliflower rice is low carb and keto! Each serving has just 3.6 grams net carbs.

Can you make cauliflower rice and cheese with frozen cauliflower?

Yes, this riced cauliflower mac and cheese will work with fresh riced cauliflower, or frozen. It’s totally up to you.

Why is my cheese sauce too thick?

This can vary a bit depending on how tightly packed your cheese is and also your preference. The recipe as written says to add an additional 2 tablespoons cream to the keto cheese sauce recipe, but you can add more if you want it thinner.

TIP: Be sure the cheese sauce is hot when you add it to the cauliflower rice. It will get thicker as it cools, making it harder to mix in.


Recipe Summary

  • 2 teaspoons ground cumin
  • 1 head cauliflower, cut into florets
  • 1 cup all-purpose flour
  • 1 egg
  • 2 cloves garlic
  • 1 teaspoon ground cumin
  • 1 tablespoon tomato paste
  • salt to taste
  • ¼ cup milk, or as needed
  • 2 cups vegetable oil, or as needed

Fill a large pot with lightly salted water and bring to a rolling boil add 2 teaspoons cumin to boiling water. Cook cauliflower florets, working in batches, in the boiling water until cooked but still crisp, 1 to 2 minutes. Remove with a slotted spoon and cool on a plate.

Blend flour, egg, garlic, 1 teaspoon cumin, tomato paste, and salt in a blender or food processor until smooth thin with milk as needed.

Heat oil in a deep skillet to about 350 degrees F (175 degrees C).

Dip cauliflower florets in the batter fry battered cauliflower in the hot oil, working in batches, until cauliflower is golden and crispy, 6 to 8 minutes. Remove with a slotted spoon and drain on a paper towel-lined plate.


Bonus: 6 Roasted Broccoli Recipes & Easy Cauliflower Fried Rice Graphic

I put together the following graphics for Stronger U members. Stronger U is a nutrition coaching company that I&rsquove partnered with to develop food-related content and recipes for their members. They&rsquove helped more than 10,000 people lose over 100,000 pounds at this point, and I recommend checking them out here if you have any interest in nutrition coaching.

And be sure to follow them on Instagram for more recipe graphics like this.


Cook on a skillet with oil

Kiersten Hickman/Eat This, Not That!

Cooking cauliflower rice is even easier than the process of ricing it! All you have to do is cook the cauliflower rice on a skillet on medium to medium-low heat with some olive oil, and any other seasonings if desired. Cook it for three to five minutes, but don't let it sit there long. The last thing you want is mushy rice! The texture will be pleasant to eat if you limit the cooking time on the skillet.


    • 4 teaspoons sesame oil, divided
    • 1/2 yellow onion, finely diced
    • 2 large cloves garlic, pressed or minced
    • 2 packages Green Giant® Rice Cauliflower Medley, 12 oz. each
    • 1/2 teaspoon ground ginger
    • 1 teaspoon red pepper flakes, omit if you don't want it spicy
    • 2 beaten eggs
    • 2 tablespoons soy sauce or tamari, if gluten-free
    • 2 tablespoons sliced green onions
    • 1/2-1 tablespoon lime juice
    • 2 tablespoons chopped cilantro
    1. Heat 2 teaspoons sesame oil in a large skillet over medium low heat. Add the onion and garlic and stir fry until tender and fragrant, about 5 minutes.
    2. Add the Green Giant® Riced Cauliflower Medley, 2 teaspoons sesame oil and seasonings stir fry quickly to cook the cauliflower to a soft (but not mushy) texture.
    3. Make a well in the middle, turn the heat down, and add the eggs. Stir gently and continuously until the eggs are fully cooked. Stir in the soy sauce and green onions just before serving.
    4. Garnish with lime juice and cilantro.

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    • olive oil (divided) 1 tbsp 1 tbsp
    • sesame oil 1 tsp 1 tsp
    • green onion (scallion) (chopped) 3 3
    • soy sauce (reduced-sodium) 1 1/2 tbsp 1 1/2 tbsp
    • low sodium chicken broth (no-salt-added, fat-free) 1/4 cup 1/4 cup
    • ground ginger 1/8 tsp 1/8 tsp
    • large carrots (finely diced) 2 2
    • cauliflower florets 3 cup 3 cup
    • black pepper (ground ) 1/8 tsp 1/8 tsp

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    Ok but…does cauliflower rice taste good?

    Short answer: yes. Long answer: yesssssss. The taste of cauliflower is masked by a flavor combination of garlic, onion, and veggies, along with toasted sesame oil and soy sauce. The result is a low carb fried rice that’s packed with flavor (but way less carbs).