Closeup of Cauliflower Fried Rice showing vegetables.

Cauliflower Fried Rice

  • Author: Contentedness Cooking
  • Prep Time: 5
  • Cook Time: 10
  • Total Time: 15 minutes
  • Yield: 2 1x
  • Category: Lunch, Dinner
  • Method: Cooking
  • Cuisine: Low carb, vegan, keto


This Cauliflower Fried Rice is the only recipe you will need for quick healthy meals. It is the perfect idea for more variety with time saving 20 minute meals, naturally vegan, kid friendly and truly a favorite when it comes to family dinner ideas.



  • 1 small cauliflower, riced
  • 5 cloves garlic, minced
  • 2 tbs sesame oil
  • 1.5 cup mixed vegetables (I used peas, carrots, onions, bell pepper)
  • salt, pepper to taste
Optional add ons:
  • 2 tbs tamari
  • Thai peanut sauce
  • 2 tsp curry powder
  • 4 tsp sesame seeds
  • 5 scallions, chopped


  1. Wash your cauliflower and cut it into florets. Transfer florets to a food processor and pulse until you have a rice-like texture. After that heat sesame oil in a large pan or pot, add minced garlic, onions, carrots, peas, bell pepper, and optional scallions. Fry everything for around 3 minutes.
  2. Add cauliflower rice and fry for 5 minutes more, season with salt and pepper. Use optional curry powder and mix in optional Thai peanut sauce, after 2 minutes serve on plates or bowls sprinkle with optional sesame seeds if you like.


You can use any oil you like or prefer. However for me sesame oil was the best choice because it has a lightly nutty flavor which really adds flavor to the whole cauliflower fried rice recipe.


  • Serving Size: 3 cups
  • Calories: 289
  • Sugar: 13 g
  • Sodium: 160 mg
  • Fat: 14.1 g
  • Saturated Fat: 1.8 g
  • Unsaturated Fat: 10.5 g
  • Trans Fat: 0 g
  • Carbohydrates: 35.9 g
  • Fiber: 14.7 g
  • Protein: 12.0 g
  • Cholesterol: 0 g

Keywords: cauliflower, fried rice, vegan, vegetarian, keto, whole30, family meals, meal prep, work lunch