Cauliflower Fried Rice Recipe

Master this homemade cauliflower fried rice - the best grain-free alternative to traditional fried rice! This easy baking recipe transforms cauliflower into fluffy "rice" grains, then combines them with vegetables and protein for a delicious low-carb meal that's ready in minutes.

Difficulty:

Beginner

Prep Time:

15 mins

Cook Time:

12 mins

Serves:

4 servings

Ingredients

<ul class="ingredients-main-list"><li class="ingredients-single-item">1 large cauliflower head (about 700g)</li><li class="ingredients-single-item">3 tbsp sesame oil, divided</li><li class="ingredients-single-item">2 large eggs, lightly beaten</li><li class="ingredients-single-item">1 medium onion, finely diced</li><li class="ingredients-single-item">2 carrots, peeled and diced small</li><li class="ingredients-single-item">3 garlic cloves, minced</li><li class="ingredients-single-item">2 tbsp fresh ginger, grated</li><li class="ingredients-single-item">150g frozen peas, thawed</li><li class="ingredients-single-item">4 spring onions, sliced (white and green parts separated)</li><li class="ingredients-single-item">3 tbsp low-sodium soy sauce (or tamari for gluten-free)</li><li class="ingredients-single-item">1 tbsp rice vinegar</li><li class="ingredients-single-item">1 tsp honey</li><li class="ingredients-single-item">½ tsp white pepper</li><li class="ingredients-single-item">2 tbsp toasted sesame seeds</li></ul>

Nutrition Facts (per serving)

🍽️ Serving Size: 1 serving

🔥 Calories: 175 calories

🥑 Fat: 10 g

🧈 Saturated Fat: 1.8 g

🍞 Carbohydrates: 15 g

🍭 Sugar: 6 g

🍗 Protein: 9 g

🫀 Cholesterol: 93 mg

🧂 Sodium: 620 mg

Equipment

<ul class="equipment-main-list"><li class="equipment-single-item">Food processor</li><li class="equipment-single-item">Large wok or deep skillet</li><li class="equipment-single-item">Box grater (if no food processor available)</li></ul>

Directions

<ol class="no-list-style"><li class="MethodStepper"><h4 class="step-title">Step 1</h4> Preheat your oven to 200°C (180°C fan). This recipe combines stovetop cooking with a final oven bake to achieve the perfect texture and to help remove excess moisture from the cauliflower.</li><li class="MethodStepper"><h4 class="step-title">Step 2</h4> Prepare the cauliflower by removing the core and cutting into florets. Working in batches, pulse the cauliflower in a food processor until it resembles rice grains (about 10-15 pulses per batch). Be careful not to over-process or it will become mushy. You should yield approximately 5 cups of cauliflower rice.</li><li class="MethodStepper"><h4 class="step-title">Step 3</h4> Spread the cauliflower rice in a thin layer on a large baking sheet lined with parchment paper. Bake for 10 minutes to remove excess moisture, which is crucial for achieving a rice-like texture instead of soggy "rice." Stir halfway through.</li><li class="MethodStepper"><h4 class="step-title">Step 4</h4> While the cauliflower dries in the oven, heat 1 tablespoon of sesame oil in a large wok or skillet over medium-high heat. Add beaten eggs and swirl to create a thin layer. Cook until just set (about 30 seconds), then break into small pieces with a spatula. Remove eggs to a plate and set aside.</li><li class="MethodStepper"><h4 class="step-title">Step 5</h4> Return the wok to heat and add remaining 2 tablespoons of sesame oil. Add diced onion and white parts of spring onions, cooking until softened (about 2 minutes). Add carrots and continue cooking for 3-4 minutes until they begin to soften.</li><li class="MethodStepper"><h4 class="step-title">Step 6</h4> Add minced garlic and grated ginger to the wok, stirring constantly for 30 seconds until fragrant. The high heat will quickly release their aromatic oils, so be vigilant to prevent burning.</li><li class="MethodStepper"><h4 class="step-title">Step 7</h4> Add the oven-dried cauliflower rice to the wok, tossing to combine with the vegetables. Cook for 3-4 minutes, stirring frequently until the cauliflower is tender but not soft. A slightly al dente texture gives the best rice-like mouthfeel.</li><li class="MethodStepper"><h4 class="step-title">Step 8</h4> Add thawed peas, scrambled eggs, soy sauce, rice vinegar, honey, and white pepper to the wok. Stir quickly to combine and heat through, about 2 minutes. The honey helps balance the flavors and gives a subtle caramelization that mimics traditional wok-fried dishes.</li><li class="MethodStepper"><h4 class="step-title">Step 9</h4> Remove from heat and stir in the green parts of the spring onions and toasted sesame seeds. The residual heat will soften the onions while maintaining their color and fresh flavor. Taste and adjust seasonings as needed.</li><li class="MethodStepper"><h4 class="step-title">Step 10</h4> Serve immediately in warmed bowls for the best texture and flavor experience. The cauliflower will continue to release moisture as it sits, so enjoying it fresh ensures the perfect rice-like consistency.</li></ol>

FAQs

Find answers to your most pressing questions about this delicious recipe right here.

What ingredients are used in Cauliflower Fried Rice Recipe?

This grain-free dish uses cauliflower as the rice base, combined with eggs, onion, carrots, garlic, ginger, peas, spring onions, sesame oil, soy sauce, rice vinegar, honey, white pepper, and toasted sesame seeds for an Asian-inspired flavour profile.

How to cook Cauliflower Fried Rice Recipe at home?

Learn how to cook Cauliflower Fried Rice by first processing cauliflower into rice-sized grains, then oven-drying it to remove excess moisture. Separately stir-fry aromatics, vegetables and scrambled eggs before combining with the cauliflower "rice" and seasonings in a hot wok for a delicious low-carb alternative to traditional fried rice.

Why is oven-drying the cauliflower rice an important step in this recipe?

Oven-drying the cauliflower rice for 10 minutes is crucial as it removes excess moisture, preventing a soggy final dish. This step ensures your cauliflower achieves a rice-like texture that more closely resembles traditional grain-based fried rice with the proper bite and mouthfeel.

Can I make this dish completely vegetarian or vegan?

Absolutely! For a vegetarian version, simply follow the recipe as written. To make it vegan, omit the eggs and honey (substitute with maple syrup or a touch more rice vinegar). Add extra protein with tofu, tempeh or edamame beans for a satisfying plant-based meal.

What's the best method for ricing cauliflower if I don't have a food processor?

Without a food processor, use a box grater with medium-sized holes to grate the cauliflower florets into rice-sized pieces. Alternatively, finely chop with a sharp knife, though this takes longer. Pre-riced cauliflower from supermarkets is also convenient for busy cooks.

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