Fried Rice with Cauliflower

Fried Rice with Cauliflower

I recently read this blog post about using sauteed, grated cauliflower as a healthier alternative to rice or couscous. I was intrigued because I absolutely love cauliflower and had never thought of grating it. However, I also like carbs with my meals, so I tried the technique for the first time in fried rice using a mix of half brown rice and half cauliflower.

I don’t own a food processor, so I just grated the cauliflower using the big holes of a box grater. I added it to the wok at the same time as the cooked rice, making it really just as easy as normal fried rice. I also added the vegetables I normally add – onions, carrots, and peas – in addition to the cauliflower. I rounded out the dish with some protein from eggs and tofu.

I was incredibly pleased with the result. The cauliflower wasn’t very noticeable, and just added a nice underlying nutty flavor to the whole dish. Plus, I didn’t feel guilty about going back for seconds!

Fried Rice with Cauliflower

Fried Rice with Cauliflower

Ingredients (2-3)

  • 2 Tbsp. neutral flavored oil (like grapeseed)
  • 7 oz. extra firm tofu, cut into cubes
  • 3/4 cup onion, chopped
  • 1/2 cup carrots, finely chopped
  • 1 clove of garlic, minced
  • 1 1/2 cups leftover brown jasmine rice
  • Half a head of cauliflower, grated
  • 1/3 cup frozen peas, defrosted
  • 2 Tbsp. soy sauce
  • 1/2 Tbsp. chili-garlic sauce (optional)
  • 2 eggs, beaten
  • 1 scallion, chopped
  • Small handful of fresh cilantro, chopped
  • Lime wedges for serving
  • Salt


Heat a half tablespoon of the oil over high heat in a large wok. Add the tofu with a pinch of salt. Cook for a few minutes, or until golden brown. Set aside.

Add remaining oil to the wok. Add the onion and carrot, and cook until softened. Add the garlic and cook for another minute. Then, add the rice and grated cauliflower. Cook for about five minutes, until the cauliflower starts to soften. Add the peas, soy sauce, and chili-garlic sauce.

Clear space in the middle of the wok and add the eggs, stirring around to scramble. When they are cooked, add the tofu back to the wok and mix until combined. Turn off the heat and stir in the scallions and cilantro.

Fried Rice with Cauliflower

Serve with a wedge of lime.

Have you tried substituting cauliflower for rice?

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  • Emily

    This looks great! I love how innocuous cauliflower is and how it just slips into dishes to make them healthier.

  • Megan

    Very cool idea. I love that you can cook it the same time as the rice. Sounds so easy!

  • Shannon G

    what a great idea, definitely going to have to try this one!

  • Joanne (eats well with others)

    I love how you mix the cauli-rice with actual rice. I feel like so many people just use the cauliflower and I just don’t think that would do it for me!

    • Colleen

      Yep – I feel like a meal without carbs is not a real meal!

  • Simply Life

    what an interesting idea! I’ll have to try this! I agree with Joanne and really like how you combined the two!

  • Taryn Collins

    We eat a LOT of cauliflower in our house, so I always like finding new ways to use it. This looks awesome – will have to give it a try after the holidays!

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