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Cauliflower fried 'rice' recipe

Cauliflower fried 'rice' recipe

  • Recipes
  • Ingredients
  • Meat and poultry
  • Pork
  • Cuts of pork
  • Pork fillet

This is for all of you who want the flavour of Chinese fried rice but no rice. Enjoy this cauliflower fried 'rice' packed with pork fillet, spring onions, peas and garlic. You can aso try it with chicken or lots of other veggies.

15 people made this

IngredientsServes: 6

  • 300g frozen peas
  • 120ml water
  • 4 tablespoons sesame oil, divided
  • 800g pork fillet, sliced or cubed
  • 6 spring onions, sliced
  • 1 large carrot, diced
  • 550g grated cauliflower*
  • 2 cloves garlic, minced
  • 6 tablespoons soy sauce
  • 2 eggs, beaten

MethodPrep:15min ›Cook:30min ›Ready in:45min

  1. Bring water and frozen peas to the boil in a small saucepan, reduce heat to medium-low; cook until peas are tender, about 3 minutes. Drain peas and set aside.
  2. Heat 2 tablespoons sesame oil in a wok over medium-high heat. Cook and stir pieces of pork fillet in hot oil until lightly browned on all sides and cooked through, 7 or 8 minutes. Transfer meat to a plate.
  3. Heat remaining 2 tablespoons sesame oil in the wok. Cook most of the spring onions (reserving a few for serving) and diced carrots in hot oil until just softened, about 5 minutes. Add cauliflower; cook and stir until cauliflower is tender but firm to the bite, 4 to 5 minutes. Stir in minced garlic.
  4. Add cooked pork and soy sauce into cauliflower mixture and stir-fry until mixture is hot and slightly browned, 3 to 5 minutes.
  5. Move pork-cauliflower mixture to one side of the wok; pour beaten eggs onto empty side. Stir well eggs until cooked through, 3 to 5 minutes. Mix the pork-cauliflower mixture with the lightly scrambled egg, breaking up any large chunks. Serve hot with additional spring onion.


*Grate cauliflower using the largest side of a grater; the end product resembles grains of rice.

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Reviews & ratingsAverage global rating:(312)

Reviews in English (243)

by Bibi

This is a good way to prepare cauliflower, but I need to make a few changes next time. This recipe really needs a large wok to make successfully, I think. It nearly overwhelmed my 12 inch skillet. First of all, I think the meat needs to be seasoned. A classic way to prepare a Chinese dish is to heat the oil (usually peanut oil, because of the high smoke point) with a couple of slices of ginger, and some sliced garlic. When they brown, remove them from the oil, and then add the meat. The flavored oil, along with some soy sauce at this point, would help the meat to have some flavor. Also, instead of green onions, next time I will sub 1/2 to 1 onion, chopped, to saute with at least 3 cloves of garlic. My skillet wasn't really large enough to handle the eggs, so I need to cook them to soft scramble stage in a separate pan. Last, use the sesame oil as a seasoning, instead of a cooking oil, along with the chopped green onions. I used much more than the 6 tablespoons recommended in the recipe. Agree with another reviewer, this recipe is very filling.-21 Oct 2014

by Cindy

This sounds like a wonderful inventive recipe. Good thinking! But I must point out that Sesame oil should not be heated. It become detrimental to health when it's composition is changed thru heat. Use peanut, coconut or olive oil when making this dish as I will do. Then toast sesame seeds and drizzle the oil and the seeds over the dish before serving. You'll get a stronger taste of sesame this way and no ill effects to your health.-17 Feb 2015

by Volleyballmom

This recipe is unbelievable. I served it to 2 cauliflower non-lovers and didn't tell them what it was until they were finished raving about it. Hubby said it's up there with his other favourite recipe from AR. That is one high praise. I wasn't sure that straight veggies and pork was going to be enough for my big boys, so I made some rice anyways to add to the dish. The rice is now in my freezer. It was totally unnecessary. The directions don't tell you when to add the peas so I added them to the wok with the pork on it's second round. I also nuked the peas rather than use the stove top. I am so glad I tried this recipe. As another reviewer bd.weld said, "definitely a keeper". Thanks so much John Melinte!-26 Mar 2014

Cauliflower Fried Rice

Made with riced cauliflower, this Cauliflower Fried Rice is a veggie packed meal that everyone will love! Super easy to make in a couple of minutes.

I love fried rice and love how you can put SO much veggies in one dish. However, sometimes I want to have more veggies in it so swapping the rice for cauliflower rice is an easy way to have this recipe packed to the hilt with healthy goodness!

No More Chinese Take-Out

Let’s put it out there right now – we all miss take-out, especially Chinese food, and that’s okay. So what exactly does take-out entail? You call up a restaurant, place your order, wait anywhere from 35 to 90 minutes, scarf down greasy, over done, and most of the time sub-par food before falling deep into a food coma full of regret. Sound familiar?

With our Cauliflower Fried Rice you can make your “take-out” exactly to your liking and enjoy a delicious meal without feeling any regret! No matter what your skill level, cooking can be made simple and fun to do. This recipe is absolutely delicious and something you should definitely make ASAP, because we know no matter how much you set aside for later it will still be eaten in minutes.


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Passover Cauliflower Fried Rice

Everyone who keeps kosher knows that it can be a little bit challenging at times. Especially when it comes to eating out, and especially if you live in an area where the options are scarce. or non existent for that matter.

But when it comes to Passover. ahhh. almost everyone struggles. Everyone I know, at some point, ends up standing in front of the fridge wondering what the heck to eat. Because the thought of eating eggs and potatoes one more time will make you wanna go on a hunger strike.

For us, it was never a huge deal growing up. Being raised in a Sephardic home, our options were pretty varied. Having a mom who is an unbelievable cook, was most definitely a plus. Rice was a staple during the Holiday, and even though we didn't have many "kosher for Passover" products in the market (other than Matzah, wine and ONE type of cookie), we were perfectly happy with everything our mom made (especially her Passover Walnut Cake ).

Once I married into an Ashkenaz family, things changed. Completely. All of the sudden I had to worry about a whoooole lot of stuff that I could no longer have in the house during Passover. Rice included. Ugh.

So every year, I have no choice but to put my creativity hat on, and come up with out-of-the-box dishes that my family will enjoy. Because, in case I haven't mentioned it before, when it comes to food, my family isn't happy with just "whatever".

Cauliflower Fried Rice to the rescue!

We wanted to give it a little bit of an Asian twist, which, again, was a challenge, since we couldn't use sesame oil, peanuts or soy sauce. But hey, we did it!

The flavor and texture is there. And you can use your favorite vegetables, and as many as you want (the more the better!!).

Tips and Variations

  • Do not thaw frozen cauliflower rice. In fact, if you defrost cauliflower rice before cooking, it will be soggy and make cauliflower stir fry a watery mess. Even for cauli pizza and cauli breadsticks, I never thaw frozen rice first in order to make “the dough”.
  • Buy a few bags of fresh cauliflower rice and freeze. This way you can always make yummy, quick and healthy dinner like cauliflower risotto or cauliflower rice with chicken.
  • If you have picky eaters, store-bought cauliflower rice coarse texture resembles more real rice because it is made with stems only. I throw in a bag at the end when making goulash in Instant Pot and nobody ever noticed the hidden veggies yet.
  • Make cauliflower chicken fried rice. Use ground chicken or finely chopped boneless chicken breast and saute first in a pan before adding other ingredients. Pork works the same way.
  • For shrimp fried rice, cook dices raw shrimp first, remove onto a plate, follow the recipe and then add cooked shrimp back. If you use cooked shrimp, dice and add it at the end.
  • Make rice spicy by adding a pinch of red pepper flakes or a few teaspoons of sriracha.

Easy Low-Carb Cauliflower Fried Rice Recipe

This Easy Low-Carb Cauliflower Fried Rice Recipe can be made in less than 15 minutes! It can be served by itself, as a quick lunch, or as a side dish. This recipe can be part of a low-carb, keto, gluten-free, dairy free, whole-30, Atkins, Paleo, or Banting diet.

Disclaimer: Some of the links on this site are affiliate links which means we make a small commission from any sales to help keep the recipes coming! You do not pay any more. Thank you for your support!

I’m all about easy meals right now–the kind of meals that practically cook themselves. I guess my need for easy cooking is because I’m in a transition phase right now. My world as I know it has fundamentally changed.

Harper, my daughter, companion, and co-founder of this blog, just landed in Haiti to begin her 6 month mission trip. My heart is filled with pride and breaking all at the same time.

Harper and I did everything together. We saved rescue ponies, raised baby chicks, and learn to milk a cow together. We cooked together and started this blog together. To say I will miss her is a huge understatement.

Still, I am proud that she is forging her own way. It is time for her to move on. I am grateful that she is giving back. She will learn and grow from this experience.

The thing that will be most difficult for me is that she won’t have cell service or wi-fi most of the time. I won’t be able to call or text her with my next big idea. As difficult as this is, I can’t imagine what parents who have children going into a war zone must feel.

Today, in between calling and texting Harper during her airport layovers, I made this dish one more time to get photos. What a great distraction! Besides, fried rice makes great comfort food!

This recipe is based on a fried rice recipe taught to me by a friend in college. My friend didn’t use a recipe, just eyeballed everything. I find cauliflower fried rice even easier to make than regular fried rice. There’s no reason to make the rice separately. I just cook it in the pan with the other veggies.

I’ve made this rice with both fresh riced cauliflower and frozen riced cauliflower. Either works well. There is no reason to defrost the frozen cauliflower before using. You can also learn how make cauliflower rice.

Pre-riced cauliflower is getting easier and easier to find. I guess all of us low-carb people are putting more pressure on supermarkets to carry products that work for us! Great job everyone! I even found it at my local rural grocery store, both in the produce department and in the frozen department. If you can’t find pre-riced cauliflower, you can rice it yourself with a grater or a food processor.

This Easy Low-Carb Cauliflower Fried Rice Recipe pairs well with Chinese food as well as simple entrees like this Easy Low-Carb Citrus-Ginger Grilled Chicken Kabobs or our Grilled Chili Lime Shrimp Kabobs. I find this fried rice makes a tasty, simple lunch by itself or with this Keto Egg Drop Soup. With a bit of leftover chicken or shrimp tossed in, it can even serve as a main course. Enjoy!

The Spruce / Stephanie Goldfinger

To make the cauliflower rice, place half of the florets into the bowl of a food processor and pulse about 20 to 25 times. It's important not to overcrowd the bowl or else some pieces will remain too large and others will turn to dust. Pulse a few times, checking in between, until the cauliflower is the approximate size of rice grains. Move the riced cauliflower to a bowl and repeat with the second half of the florets.

The Spruce / Stephanie Goldfinger

Heat the olive oil in a large saute pan or cast-iron skillet. Add the onion and bell pepper and cook on medium heat until translucent. Add the garlic and continue cooking for an additional minute.

The Spruce / Stephanie Goldfinger

Add the carrots and continue cooking for another minute. Stir in the soy sauce, raise the heat to high, and add the riced cauliflower.

The Spruce / Stephanie Goldfinger

Saute for a couple of minutes until the cauliflower is heated through. It will begin to soften slightly, but not become too soft.

The Spruce / Stephanie Goldfinger

Push the vegetables to the sides of the pan, making a well in the center. Crack in the egg and whisk until the egg scrambles and distributes throughout the vegetable mixture.

The Spruce / Stephanie Goldfinger

Season with black pepper and salt, if needed. Stir in the scallions and serve hot.

Ingredients (13)

Main ingredients

2 tablespoons olive oil

1 medium onion, chopped

1 tablespoon fresh ginger, minced or 3 cubes Gefen Frozen Ginger

3 cloves garlic, crushed, or 3 cubes Gefen Frozen Garlic

2 medium carrots, diced (about 1 cup)

4 scallions, thinly sliced

2 tablespoons imitation soy sauce

1/2 pound cooked meat, chicken, corned beef, or pastrami, shredded

2 large eggs, beaten and scrambled in a small sauté pan

1 batch cauliflower &ldquorice,&rdquo prepared (use Heaven & Earth Riced Cauliflower if you're pressed for time)

1/4 cup chopped almonds, or other nut (optional)

Nutritional InformationShow More

  • Amount Per Serving % Daily Value *
  • Calories 97
  • Calories from Fat 58
  • Total Fat 6.4g 10 %
  • Saturated Fat 1.2g 6 %
  • Trans Fat 0.0g 0 %
  • Protein 4.6g 9 %
  • Amount Per Serving % Daily Value *
  • Cholesterol 62mg 21 %
  • Sodium 162mg 7 % Potassium 0 0 % -->
  • Total Carbohydrates 6.8g 2 %
  • Dietary Fiber 2.4g 10 %
  • Sugars 2.0g 0 %

* Percent Daily Values are based on a 2,000 calorie diet.

Ratings & Comments

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Can I freeze any leftovers?

Hi there! You can absolutely freeze the leftovers! Enjoy!

This is wonderful, very tasty!

Yum! Love this alternative to chicken/beef fried rice!

This looks like a winner ,so i will be trying it for sure

Made this yesterday for dinner and we loved it. Added some chicken to it. Had to add a little more soy sauce and seasoning, but that was just because I used a large cabbage head.

this looks delicious and I'm going to try it this week! I believe the cauliflower REPLACES the rice.

For the califlower and fried rice, how much rice and what kind

Hello Edgar - The cauliflower actually replaces the rice in this recipe, which is why we process it until it looks like rice. :) You won't believe how similar it is to rice once it's all cooked and ready to eat. We hope you enjoy this recipe!

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Make it Your Own

Fried rice is one of those recipes that I make when I have a lot of random ingredients in the house. The great thing about this recipe is that you can totally customize it, depending on what you have in your fridge and pantry. I used my favorite ingredients, but feel free to make it your own.

Some ideas for alternate fried rice ingredients:

  • pineapple
  • broccoli
  • snap peas
  • chicken
  • shrimp
  • spam
  • pork
  • baby corn
  • sweet onion
  • peppers
  • If you don’t want to go full out on the cauliflower rice, you can also do half and half with regular rice.
  • If you aren’t a fan of sesame oil, you can use coconut oil, butter, or canola oil.

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