Cauliflower Fried Rice

Ever since being diagnosed diabetic {read about that here} I’ve tried to get creative with new food recipes. Eating low carb is tricky but does not have to be boring or bland.

One of my favorite vegetables to use is cauliflower. Cauliflower is so versatile. it’s amazing what it can do. It can be transformed into tortillas, tots, pizza dough, mashed and rice. It’s the chameleon of the vegetable world.

I started with cauliflower mashed and loved it {recipe}. This made me look further into cauliflower and what else I could do with it. I found that I could rice the cauliflower, but wasn’t sure I wanted to eat it plain. Then one day I was in the mood for fried rice. Knowing that the amount of rice I can eat is so minuscule that I wouldn’t enjoy it, I put my thinking cap on. I decided on Cauliflower Fried Rice.

I was surprised at how good it was and how easy too. Fried rice is generally an easy dish to make and using cauliflower doesn’t make it any more difficult. You have to keep in mind that it is not going to taste identical to fried rice. You’re eating cauliflower for goodness sake! But it is a good substitute for those of us that have to avoid the grain.

Cauliflower Fried “Rice”

cauliflower fried rice
You will need:

1/2 head of cauliflower, riced

1/2 cup of peas

4 medium carrots

1/4 onion {whatever color you have on hand}

1-2 cloves of garlic. minced {optional}

2 eggs

meat of choice cut up into bite size pieces {I used pork, but chicken would work too!}

2 tbsp sesame oil {you can substitute vegetable oil}

1-2 tbsp soy sauce

1 tbsp teriyake sauce {optional}

1 tsp brown sugar {optional but makes a difference}

salt & pepper to taste


1. Cut your half cauliflower into florets. Using your food processor pulse for a couple of seconds until the florets reach a rice-like consistency. This may only take two or three pulses. Place the riced cauliflower in a microwave safe bowl and microwave on high for 5 minutes.

2. While your cauliflower is in the microwave, gather your mies en plas {pronounced: meez n plas} and chop your vegetables into small pieces. If your meat is not already cut into bite size pieces, go ahead and do this now. You can also scramble your eggs at this point. This is a great time to make your sauce if you are using both teriyake and soy and incorporating brown sugar. Set aside.


3. Your cauliflower should be done by now. Set up a strainer over a bowl and place all of your cauliflower in the strainer and give it a light squeeze. You don’t want mushy cauliflower and this will drain the excess water. I like to use one of these.

4. When you are ready to start your cooking pre-heat your sesame oil to high heat in a wok or pan with high sides. Start your oven’s fan if you have one. It will get smokey. This will cook quickly so make sure you are prepared.

5. Cook your meat first. If it is raw it will take a about 5 minutes to cook depending on the type of meat. If it’s already cooked then just give it a minute to heat up.

6. Once your meat is almost all the way cooked through, or it’s warm enough drop in your carrot onions and if you’re using it, garlic. Give this a quick stir for about 1 minute.

7. Now you can add your cauliflower in. I like to give it a quick stir to heat it through then pat it down flat so it gets some color then stir it through again. This whole process should only take 1 minute.

8. Add in your peas.

9. Push all of your ingredients to one side of the skillet and pour in your whisked eggs. Quickly scramble them and incorporate with the rest of your mixture. Add in your sauce, give a quick stir or two and you’re ready to eat!

Do you have any questions about this recipe? Leave me a comment below or email me at

Happy Cooking!

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