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How to Make Cauliflower Fried Rice
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How to Make Cauliflower Fried Rice

This easy to follow recipe for How to Make Cauliflower Fried Rice is friendly to the Mediterranean as well as low carb and gluten free diets.
Prep Time10 mins
Cook Time10 mins
Total Time20 mins
Course: Recipes Genres
Cuisine: Mediterranean
Search Result: cauliflower, Gluten Free, low carb, low fat, Mediterranean Diet, Recipe, rice
Servings: 6
Servings: 1g
Author: Food, Wine, and Love


  • Grated Cauliflower- 1 ½ cups.
  • Olive Oil – 1 ½ tablespoons. Can use heart healthy oils such as Canola or sunflower oil.However you are welcome to go with the standard sesame oil if you would rather to keep this recipe more authentic.
  • Egg- 1 beaten.
  • Garlic– 2 cloves crushed or minced. That is about 2 teaspoons.
  • Ginger- 1 teaspoon grated. Fresh ginger is preferred in a recipe such as this one you should be okay using ground ginger if that is all you have ( ½-1 teaspoon).
  • Carrots- 1 cup cubed.
  • Peas- 1 cup frozen
  • Soy Sauce low sodium preferred– 2 ½ tablespoons.
  • Scallions Green Onion, Parsley or similar.- ¼ cup. Can use onion or similar .


  • Prepare you cauliflower in a food processor or by using a grater if it is not already prepared.
  • Preheat your skillet or wok on medium heat with ½ tablespoon of the oil. Then add your egg and cook it until scrambled. Transfer the scrambled egg to a clean plate or similar holding spot.
  • Add the remaining oil to the skillet and stir in the garlic and the ginger for one minute to gently saute. Then stir in the carrots and peas and cook until the carrots begin to soften, about four minutes. Be sure to stir or saute your ingredients as they cook.
  • Next, add the cauliflower to the skillet stirring it in well as it cooks. When the cauliflower begins to soften, about three to four minutes, you can stir in the soy sauce and eggs and continue to cook for another minute (or until done), breaking up the scrambled eggs into chunks.
  • Transfer the cauliflower to a serving bowl and garnish with the remaining ingredient.

Recipe Notes

As mentioned, this recipe calls for oil that is considered to be ‘heart healthy’ by the experts. However, you are welcome to go with the standard sesame oil if you would rather to keep this recipe more authentic.

There are a couple of great shortcuts that you can also use in this recipe.

To make your cauliflower resemble rice, use a grater that will make it look like rice or you can use a prepackaged cauliflower rice instead of going through the trouble of preparing your cauliflower for this recipe.
Also, while using fresh ginger is preferred in a recipe such as this one, you should be okay using ground ginger if that is all you have.
*As an Amazon Associate I earn from qualifying purchases. This means that the links on this website, and specifically on this post, that lead to other sites may be affiliate links.


Serving: 1g | Calories: 125kcal | Carbohydrates: 10g | Protein: 4g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 6g | Cholesterol: 31mg | Sodium: 401mg | Fiber: 4g | Sugar: 4g
Please note: Nutritional data has been calculated using a tool that comes with this recipe card and not by me. This means that Nutritional Information is only an estimate and can vary especially with ingredients that you use. The accuracy of this tool may differ from other tools as expected. Also note that there is no instructional value to the video that may be attached to this recipe. It is only there for visual pleasure. For more information about the images in this recipe, please refer the the recipe instructions. Thank you!

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