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+ servings
5 from 2 votes
Wooden Table Set with Skillet, Water Glass, and a Plate of Cauliflower Fried Rice
Cauliflower Fried Rice
Prep Time
20 mins
Cook Time
6 mins
Total Time
26 mins

Fried rice, but without the rice! This cauliflower fried rice is a lightened up spin on traditional fried rice that's delicious, easy to make, and totally satisfying.

Course: Entree, Side Dish
Cuisine: American, Chinese
Servings: 4
Calories: 217 kcal
Author: Alissa Saenz
  • 1 (3 pound or 1.3 kg) cauliflower head (1 medium/large head)
  • 2 tablespoons peanut oil (or high-heat oil of choice)
  • 3 garlic cloves, minced
  • 3 scallions, white and green parts separated and chopped
  • 1 cup diced carrots (about 2 medium carrots)
  • ¼ cup soy sauce (or to taste)
  • 1 cup frozen peas (thawed)
  • 1 teaspoon toasted sesame oil
  • Toasted sesame seeds, for serving
  1. Break or chop the cauliflower into small chunks.

  2. Working in batches, place the cauliflower pieces into the bowl of a food processor fitted with an s-blade, filling the bowl no more than half full. Pulse the food processor until the cauliflower is chopped into grain-sized pieces. Alternatively, you can grate the cauliflower using the large grating surface.

  3. Place a large wok or skillet over medium heat and add the oil.

  4. Give the oil a minute to heat up, then add the garlic and white parts of the scallions. Sauté them for about a minute, until very fragrant.

  5. Raise the heat to high and add the cauliflower, carrot, and soy sauce. Stir-fry the veggies for about 4 minutes, until they're tender-crisp and most of the soy sauce has cooked off.

  6. Stir in the peas and continue stir-frying everything for about a minute, just to heat the peas.

  7. Remove the skillet from heat. Stir in the sesame oil, green parts of your scallions and top everything with toasted sesame seeds.

  8. Divide onto plates and serve.

Nutrition Facts
Cauliflower Fried Rice
Amount Per Serving (1.5 cups)
Calories 217 Calories from Fat 78
% Daily Value*
Fat 8.7g13%
Saturated Fat 1.4g7%
Sodium 1051mg44%
Potassium 1241mg35%
Carbohydrates 29.4g10%
Fiber 11.9g48%
Sugar 11.9g13%
Protein 10.5g21%
Calcium 116mg12%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.