Nobody will Guess it’s Cauliflower Fried Rice

I love cauliflower rice when it is barely cooked, because then it has the EXACT texture of real rice. My friends and family all believed it was rice, until I told them! Ha Ha! The only way to find healthy cauliflower fried rice is to make it yourself! As you know, it’s almost impossible to find a restaurant meal of healthy, low-carb veggies, and non-GMO!  You won’t find this fried rice in Beijing, Chinatown, or Jakarta. Cauliflower rice is easy to prepare in 10 minutes or less. Even better, it is super high in nutrients, low in carbs, and inexpensive!

The health benefits of cauliflower will blow you away! Cauliflower brings reduced risk of cancer, heart disease, brain disorders, and offers relief from indigestion. This unassuming white flower supports liver health, increases iron absorption, and promotes weight loss. A superfood that boosts eye health, cauliflower helps maintain hormone balance, and may prevent diseases including diabetes, colitis, respiratory papillomatosis, hypertension, and the harmful effects of ultraviolet radiation. We know it is packed with nutrients and antioxidant power which strengthen the immune system, maintaining bone and cellular health, electrolyte balance, and optimum cholesterol levels. This is a satisfying breakfast, lunch, or dinner. It can be a delicious vegetarian meal. Or add optional meet as you choose. Serves 2.


Crunchy Cauliflower Fried Rice



  • 1/2 cauliflower, riced (see below)
  • 3 tablespoons coconut or pure olive oil
  • 2 cloves garlic, chopped
  • 1-inch fresh ginger root, diced
  • 1/2 onion, chopped
  • 1 carrot, cut into strips and diced
  • 4 ounces diced pork, ham, chicken or turkey, in 1/2-inch pieces, optional
  • 2 whole green onions thinly sliced on the bias
  • 3 tablespoons liquid coconut aminos (Optional - Find them in any healthy grocery next to the Bragg's Soy aminos)
  • 2 eggs, beaten
  • Unprocessed salt and pepper to taste
  • 1 teaspoon toasted sesame oil (optional garnish)


  1. To "rice" the cauliflower, cut it into small 1-inch florets. Grate by hand or process in a food processor BRIEFLY until it is rice-sized pieces. Careful - DO NOT process too long or grate too fine, or it will be MUSH - not good.
  2. Cook veggies
  3. In a thick-bottomed skillet or wok over high heat, add 1 tablespoon oil. Add garlic and ginger, cook briefly. Then add onions and cook until they begin to soften. Add carrots and cook briefly. Add meat, if using, and cook briefly. Add scallions and liquid aminos. Cover the pan and cook for about 1 minute until the veggies are fragrant, and still a bit crisp. Transfer the mixture to a bowl and set aside.
  4. Cook the Eggs:
  5. Return the pan to the heat. Add 2 more tablespoons oil. Add eggs, salt and pepper. Stir constantly to cook. When they’re still moist, remove from heat and transfer to a bowl. Break up eggs with a spatula and set aside.
  6. Cook the Cauliflower Rice:
  7. The secret is to NOT cook the cauliflower. Just heat a little. Add 1 more tablespoon oil in the pan. Add riced cauliflower to the pan. Season with salt, pepper, and optional liquid aminos. Stir briefly so it doesn't stick to the bottom. That's it. Add all the other ingredients to the pan: veggies, eggs, and fresh bean sprouts, if using. KEEP THE CAULIFLOWER CRUNCHY, so it has the texture of rice.
  8. Remove from heat. Stir in 1 teaspoon toasted sesame oil, if desired. Garnish with green onion and serve.

2 Replies to "Nobody will Guess it's Cauliflower Fried Rice"

  • comment-avatar
    Cecilia March 8, 2022 (3:11 pm)

    Ooo…I can’t wait to try this recipe! It sounds delicious. Thank you, Jane. You always deliver the goods.

    • comment-avatar
      Jane Barthelemy April 11, 2022 (5:46 am)

      Thanks Cecilia, thank you for your comment. Sorry for the delay in replying. Did you make the Cauliflower Fried Rice? Did you like it? Let us know! Best wishes! Jane

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