Cauliflower Fried Rice – Light and Healthy Recipe


  • 1 large head of cauliflower (or about 4 cups of store-bought cauliflower rice)
  • 1 tablespoon olive oil (or sesame oil for a richer flavor)
  • 1 medium onion, diced
  • 1 cup frozen mixed vegetables (peas, carrots, corn, etc.)
  • 2-3 cloves garlic, minced
  • 1 inch fresh ginger, peeled and grated (optional, but delicious)
  • 2 large eggs, lightly beaten
  • 3 tablespoons low-sodium soy sauce
  • 1 teaspoon rice vinegar
  • 1 teaspoon sesame oil
  • Salt and black pepper to taste
  • Chopped green onions for garnish


Prep the cauliflower:

  • If using a whole head of cauliflower, cut into florets and pulse in a food processor until it resembles rice-sized grains. Don’t overprocess, or it will become mushy.
  • If using store-bought cauliflower rice, proceed to the next step.

Cook the aromatics:

  • Heat a large wok or skillet over medium-high heat with the olive oil (or sesame oil).
  • Add the diced onion and cook until softened, about 3-4 minutes.
  • Add the frozen mixed vegetables, garlic, and ginger (if using) and cook for another minute until fragrant.

Cook the cauliflower rice:

  • Push the vegetables to the side of the pan and add the cauliflower rice to the center.
  • Cook the cauliflower rice, stirring occasionally, until tender-crisp, about 5-7 minutes.

Add the eggs:

  • Make a well in the center of the pan. Add the beaten eggs and scramble them until just cooked.
  • Mix the eggs with the rice and vegetables.

Season and finish:

  • Drizzle with the soy sauce, rice vinegar, and sesame oil. Stir well to combine.
  • Season with salt and pepper to taste.


  • Garnish with chopped green onions and enjoy immediately.

Tips & Variations:

  • Protein: Add cooked shrimp, chicken, tofu, or your favorite protein for extra substance.
  • Spice it up: Add a pinch of red pepper flakes for a bit of heat.
  • Other veggies: Feel free to experiment with broccoli, mushrooms, or other vegetables you like.
  • Tamari: Substitute tamari for soy sauce to make it gluten-free.


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