Cauliflower Fried “Rice”

Cauliflower "rice" in a metal pan with fresh greens around it
Photo: bondarillia/iStock/Getty Images Plus/Getty Images

Have you tried cauliflower rice? Popping up in grocery stores everywhere, vegetables, including broccoli, cauliflower and carrots, to name a few, are grated or ground into rice-like pieces and are easy to prepare in many delicious ways. While I am all for eating —and enjoying!— carbs, including the original real-deal rice, cauliflower rice looks like white rice yet it cooks quicker than white or brown rice and is an easy way to add more veggies to your diet. As a busy dietetic intern, I am all about prepping super-easy, delicious and healthful foods to pack for lunch.

One dish I have prepared many times throughout my internship is cauliflower fried rice. Serve on the side of grilled chicken or tofu or double the portion size for a full meal. The combination of vegetables and eggs makes a perfect lunch or dinner! Cauliflower Fried “Rice” - I prefer to use frozen cauliflower rice for its quicker cooking time — it is blanched before being frozen — and longer storage time, but fresh cauliflower rice will work well for this recipe, too. Just increase the cooking time to ensure the “rice” is soft.

To Prepare Your Own Cauliflower Rice

Wash and dry 1 head of cauliflower florets. If you have a food processor, chop the florets into smaller pieces and place in a food processor with the “s” blade attached. Pulse until “rice”-like pieces are formed. Alternatively, use a box or hand grater to grate the cauliflower florets into a large bowl.

 Cauliflower Fried “Rice”

Serves 4 ¾-cup servings


  • 1 tablespoon toasted sesame oil
  • ½ cup diced red onion, may sub yellow onion
  • 2 tablespoons finely chopped garlic; about 5 cloves
  • ½ cup frozen mixed vegetables
  • 1 10-ounce bag frozen cauliflower rice
  • 3 tablespoons reduced-sodium soy sauce or coconut aminos
  • 2 lightly beaten large eggs, lightly beaten
  • 2 sliced scallions, optional, for garnish


  1. Heat sesame oil in a large skillet over medium-high heat.
  2. Add onions and sauté 3 to 4 minutes, or until soft and starting to brown.
  3. Add garlic and sauté 1 minute, until fragrant.
  4. Add frozen mixed vegetables and cauliflower rice. Cook, uncovered, for 8 to 10 minutes, stirring every few minutes with a large wooden spoon to break up chunks, or until “rice” is soft.
  5. Add soy sauce or aminos and stir to combine.
  6. Add eggs and stir to distribute throughout the rice. Cook for 4 to 5 minutes, stirring occasionally to prevent eggs from burning, or until eggs are cooked through.
  7. Taste and adjust soy sauce or aminos and add additional as desired.
  8. Top with scallions, if desired, just before serving. Serve warm or hot.

Note: This recipe will stay fresh in the fridge for 3 to 4 days and reheats very well!

Zahava Roth on Instagram
Zahava Roth
Zahava is a dietetic intern living in Chicago. She is passionate about helping people develop a healthy relationship with food and discover new and delicious veggies. Connect with her on her website, Edggie Veggie, and on Instagram.