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Cauliflower Fried Rice has the taste and texture of traditional fried rice, but there are no grains involved, just finely chopped cauliflower quickly fried until tender crisp and golden then topped with crispy ginger and garlic and a fried egg. A delicious way to enjoy this Asian-inspired dish when you want to eat a little lighter or are following a gluten free, Paleo or Whole30 diet.

Cauliflower Fried Rice served with Chopsticks and Napkin

I like the real thing, especially when it comes to food. When food labels squawk: “low fat,” “high fiber,” “sugar free” – I cringe. I’d rather have a smaller portion of the full fat, full sugar portion of, whatever, and preferably in a form that comes without a label – whipped up from individual ingredients in someone’s kitchen.

But this cauliflower fried rice – it’s not the real thing. In that there is no rice, but it is the real thing when it comes to flavor and satisfaction.

Why Shredding Cauliflower is Better

Some Cauliflower Fried Rice recipes instruct you to use the chopping blade of a food processor to finely chop cauliflower, but I disagree. It’s too easy to over-process it, ending up with cauliflower so fine that it gets mushy. I prefer to press raw cauliflower florets through the shredding disc of a food processor so the cauliflower rice is the same size every time. Once you sauté it in a bit of oil until it’s golden brown and tender, you would easily mistake it for the ‘real thing’.

More Asian Inspired Recipes

How to Make Cauliflower Fried Rice:

Step 1: Press raw cauliflower florets through the shredding disc of a food processor.

Food Processor with Shredding Disc Attached

Step 2: Finely chop raw ginger and garlic. Thinly slice leeks.

Cauliflower Rice Leeks Garlic and Ginger with a paring knife on a cutting board

Step 3: In a skillet, cook and stir ginger and garlic in oil until crispy. Remove from pan with a slotted spoon or spatula and season with kosher salt.

Garlic and Ginger in Avocado Oil in a Skillet
Crispy Garlic and Ginger on a paper towel

Step 4: Add leeks to skillet; cook and stir until softened. Increase heat to medium-high and add cauliflower; cook and stir until crisp-tender and lightly brown.

Cooking Leeks
Cauliflower Rice and Leeks
Cauliflower Fried Rice cooked

Step 5: Fry eggs to desired doneness. Top each serving with a fried egg, crispy ginger and garlic and a drizzle of sesame oil and coconut aminos or soy sauce.

Cauliflower Fried Rice in ceramic bowl with Chopsticks and Napkin

This recipe is a riff on this recipe for Ginger Fried Rice that Mark Bittman wrote about in the NY Times. 

And if you love this, definitely try my Cauliflower Potato Salad or my Egg Roll in a Bowl – more delicious, lightened up versions of classic recipes!

More Fried Rice Recipes

Cauliflower Fried Rice

Prep: 10 minutes
Cook: 20 minutes
Total: 30 minutes
Course: Main Course
Cuisine: Asian
Calories: 275
Servings: 4 people
A lightened up and Paleo friendly version of the Asian-inspired dish with cauliflower rice instead of the traditional grain. This recipe is a riff on Mark Bittman’s Ginger Fried Rice.


  • 3 tablespoons avocado oil divided (or other high heat oil)
  • 2 tablespoons minced garlic
  • 2 tablespoons minced ginger
  • kosher salt
  • 1 large leek halved and thinly sliced (white and light green parts), rinsed and dried
  • 2 pound head cauliflower separated into florets and shredded (cauliflower rice)
  • 4 eggs
  • 4 teaspoons sesame oil
  • 4 teaspoons coconut aminos or soy sauce


  • Heat 1 tablespoon oil in a large skillet or wok over medium heat. Add garlic and ginger; cook and stir until crisp and golden brown, taking care not to burn the garlic. Remove from skillet with a slotted spoon to a plate lined with a paper towel. Season lightly with kosher salt. Reserve.
  • Add 1 tablespoon oil to same skillet. Add leeks. Cook and stir about 3 minutes until mostly tender. Increase heat to medium-high and add cauliflower; cook and stir until cauliflower is crisp-tender and lightly browned, about 5 minutes. Sprinkle in water as needed if the cauliflower is too dry. Season to taste with salt. Set aside.
  • In a cast iron or nonstick skillet, fry eggs in remaining oil, over easy or sunny-side-up.
  • Divide cauliflower rice among four bowls. Top each serving with a fried egg, then drizzle with 1 teaspoon sesame oil and 1 teaspoon coconut aminos or soy sauce. Sprinkle crisped garlic and ginger over each and serve.


Calories: 275kcal | Carbohydrates: 18g | Protein: 11g | Fat: 19g | Saturated Fat: 3g | Trans Fat: 1g | Cholesterol: 164mg | Sodium: 249mg | Potassium: 809mg | Fiber: 5g | Sugar: 5g | Vitamin A: 609IU | Vitamin C: 113mg | Calcium: 95mg | Iron: 2mg

Nutrition information is automatically calculated, so should only be used as an approximation.

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  1. Shauna | Linden & Lavender says:

    The fads come and go (I remember the low fat phase and now it has turned the other way). Everything in moderation. The step by step instructions really help with a dish that I have not tried yet. Trying it this week!

    1. Marissa says:

      The low-fat phase…ugh. I’m glad we’re beyond that. I agree with you, it’s all about moderation. Excited that you’re trying the recipe this week! 🙂