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Cauliflower Fried Rice Recipe


Looking for a tasty and healthy alternative to regular fried rice? Look no further than this Cauliflower Fried Rice Recipe! Packed with flavor and nutrients, this dish is sure to become a favorite in your household. Let’s dive into the origins, ingredients, and preparation steps of this delicious recipe.

Origin and History of This Recipe:

The Cauliflower Fried Rice recipe is believed to have originated in Asia, where cauliflower is often used as a substitute for rice to create a lower-carb, healthier version of the classic dish. By using cauliflower as the base, this recipe offers a great way to incorporate more vegetables into your diet while still enjoying the flavors of traditional fried rice.

Things to Expect in This Post Article:

In this post, we will cover all aspects of the Cauliflower Fried Rice Recipe, including a detailed list of ingredients, step-by-step preparation instructions, cooking time, servings, nutritional information, personal anecdotes, health conditions to consider, nutritional benefits, disadvantages, tips and tricks, equipment needed, variations, serving suggestions, and storage and reheating instructions. Let’s get cooking!

Ingredients List:

  • 1 head of cauliflower
  • 2 tablespoons of vegetable oil
  • 2 cloves of garlic, minced
  • 1 small onion, diced
  • 1 cup of mixed vegetables (such as peas, carrots, and corn)
  • 2 eggs, beaten
  • 3 tablespoons of soy sauce
  • Salt and pepper to taste
  • Optional: green onions, sesame seeds for garnish

Preparation Steps:

  1. Grate the cauliflower using a grater or food processor to create rice-like grains.
  2. Heat vegetable oil in a large pan or wok over medium heat.
  3. Add garlic and onion, sauté until fragrant.
  4. Add mixed vegetables and cook until slightly softened.
  5. Push the vegetables to the side of the pan and pour beaten eggs into the empty space.
  6. Scramble the eggs until cooked through, then mix with the vegetables.
  7. Add cauliflower rice to the pan, stir well to combine.
  8. Pour soy sauce over the mixture and season with salt and pepper.
  9. Cook for 5-7 minutes, stirring occasionally, until cauliflower is tender.
  10. Garnish with green onions and sesame seeds before serving hot.

Cooking Time & Servings:

This Cauliflower Fried Rice recipe takes about 20 minutes to prepare and serves 4 people.

Personal Touch:

Growing up, Cauliflower Fried Rice was a staple in my household. My mom would always make it as a healthier alternative to regular fried rice, and the flavors never disappointed. Now, I love making this dish for my own family, and it’s always a hit at dinner time.

Nutritional Information:

Per serving, Cauliflower Fried Rice provides approximately 150 calories, 5g of protein, 10g of carbohydrates, and 8g of fat. It’s also a good source of fiber, vitamins, and minerals.

Health Conditions And People To Avoid This:

Individuals with a sensitivity to cruciferous vegetables or certain gastrointestinal conditions may want to avoid consuming large amounts of Cauliflower Fried Rice. Additionally, those following a strict low-carb or ketogenic diet may need to adjust the recipe to fit their dietary needs.

Nutrition and Benefits To The Body:

Cauliflower is a nutrient-dense vegetable that is rich in antioxidants, vitamins C and K, and fiber. By using cauliflower as a substitute for rice in this recipe, you can increase your vegetable intake and support overall health and well-being.


While cauliflower is a healthy and versatile ingredient, consuming excessive amounts can lead to bloating and gas due to its high fiber content. Eating moderately is perfectly fine, but acquiring excess of this nutrient is harmful.

Tips and Tricks:

  • For a vegan version of this recipe, omit the eggs and use tofu or tempeh as a protein substitute.
  • Customize the vegetables in this recipe based on your preferences or what you have on hand.
  • Add a dash of sesame oil for extra flavor before serving.

Equipment Needed:

  • Grater or food processor for grating the cauliflower
  • Large pan or wok for cooking the recipe
  • Cutting board and knife for chopping vegetables

Variations or Substitutions:

Feel free to substitute any vegetables or protein sources in this Cauliflower Fried Rice recipe to suit your taste preferences. You can also add different seasonings or sauces for a unique twist on the classic dish.

Serving Suggestions:

Serve Cauliflower Fried Rice on its own as a light and satisfying meal, or pair it with your favorite protein (such as chicken, shrimp, or tofu) for a more substantial dinner. Garnish with additional green onions or sesame seeds for extra flavor.

Storage and Reheating Instructions:

Leftover Cauliflower Fried Rice can be stored in an airtight container in the refrigerator for up to 3 days. To reheat, simply microwave or heat in a pan until warmed through, adding a splash of water if needed to prevent sticking.


Now that you have all the tools and information you need, it’s time to get cooking and enjoy this delicious Cauliflower Fried Rice Recipe! Don’t forget to share your creations with us and let us know how it turned out. Happy cooking!

Frequently Asked Questions (FAQs):

Q: Can I use frozen cauliflower rice instead of grating a head of cauliflower?
A: Yes, frozen cauliflower rice can be used as a time-saving alternative in this recipe. Simply thaw and drain the cauliflower rice before cooking.

Q: Is Cauliflower Fried Rice suitable for a gluten-free diet?
A: Yes, this recipe is naturally gluten-free when made with gluten-free soy sauce. Be sure to check all ingredients for hidden sources of gluten.

Q: Can I add meat or seafood to this recipe?
A: Absolutely! Cooked chicken, shrimp, beef, or tofu can be added to Cauliflower Fried Rice for extra protein and flavor.

Q: How do I prevent the cauliflower rice from getting soggy?
A: Make sure to cook the cauliflower rice on high heat and avoid overcrowding the pan to prevent excess moisture buildup.

Q: Can I freeze Cauliflower Fried Rice for later use?
A: While Cauliflower Fried Rice can be frozen, the texture of the cauliflower may change slightly upon thawing. It’s best enjoyed fresh or stored in the refrigerator for a few days.

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