Cauliflower Fried Rice

Cauliflower Fried Rice

Cauliflower is the latest trendy vegetable right now, and did you know it makes a great substitute for rice in fried rice? Believe me, it does! This Cauliflower Fried Rice recipe is so amazing, and it makes yummy leftovers too. When you pulse the cauliflower, it resembles the texture (and color of rice). Sautéing it creates a winning main dish for those who are following a gluten-free diet or those who can’t eat rice. Cauliflower also makes a good substitute for mashed potatoes.

And did you know that cauliflower is really good for you? Cauliflower is high in Vitamin C, B Vitamins, fiber and vitamin K. The antioxidants in cauliflower can helps with our immune systems and aid in reducing the cancer and stroke. Eating cauliflower works well for those on an anti-inflammatory diet, and it can also help maintain bone and brain health. Enjoy this thirty minute recipe for Cauliflower Fried Rice on any weeknight since it’s quick and easy! Serve it with a salad, and dinner is done is ready.

Cauliflower Fried Rice

Cook Time:

15 minutes

Prep Times:

15 minutes


4 servings


1 medium head cauliflower, rinsed
11/2 cups cubed, firm tofu (see recipe testing note below)
6 teaspoons canola oil, divided
2 egg whites, lightly beaten
1/4 teaspoon freshly ground pepper
4 green onions, chopped
1/3 cup chopped yellow onion
1 clove garlic, minced
11/2 cups frozen peas and carrots, thawed
2 tablespoons low sodium soy sauce or coconut amino
Sliced green onions (optional)


1. Remove core of cauliflower and coarsely chop into florets. Place half of the cauliflower in a food processor and pulse until the cauliflower looks like the texture of rice. Set aside and repeat with remaining cauliflower.

2. In a large nonstick skillet sear tofu in 2 teaspoons hot oil over medium heat, stirring occasionally, 6 to 8 minutes or until the tofu is golden brown. Remove tofu; set aside.

3. Heat 2 teaspoons oil in same skillet over medium heat. Add eggs and pepper; cook 2 minutes until egg is cooked set. Remove from pan; set aside.

4. Add remaining oil to skillet and saute onions, garlic and peas and carrots over medium heat 5 minutes or until onion is softened. Increase the heat to medium-high. Add cauliflower and soy sauce (or coconut aminos), stirring gently. Cover and cook, stirring frequently, 5 to 7 minutes or until the cauliflower is slightly crisp on the outside and tender on the inside (you may need to reduce heat to medium if mixture starts to stick to the pan). Add tofu and eggs; cook 5 minutes more or until heated through. Remove from heat, and top with green onions, if desired, and serve.

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