Quick and Easy Cauliflower Fried Rice Recipe

Quick and Easy Cauliflower Fried Rice Recipe

Summers are the time for light and healthy food…and recipes that don’t demand slaving over the stove! Foodism beings you this cauliflower fried rice recipe that can be whipped up in fifteen minutes flat! So if healthy fried rice concocted from cauliflower, carrots, onions, garlic, eggs/tofu, and sesame oil is what your stomach craves for then look no further!

Through this food recipe blog, Foodism aims to empower a community of food lovers, enthusiasts and professionals to create, connect and collaborate with all things food! Whether you are a millennial who likes to experiment with new flavours or a multi-skilled home chef or a food critic or an F & B Sector Goliath … this blog is where you can share your recipe for either a simple dish or something more exotic.  The only pre-condition being it should be from the heart! So what are you waiting for? Don your apron, login to your computer and share with us the recipe of your favourite dish…because as aptly quoted by James Beard ‘Food is our common ground, a universal experience!’

Now let’s get started with a ready-in-a-jiffy recipe from the Foodism Team …

We’re sure the master chefs among you would be wondering …why cauliflower fried rice? Pray, why not? In this scorching heat when – all our energy seems to have been sapped; spending time in the hot kitchen seems to be infernal torture, and our stomach groans at the very thought of eating something heavy – then it’s this quick and easy cauliflower fried rice recipe that brings in a breath of cool fresh air!

This recipe is just vegetables, with tad oil, a little sauce, and a little egg/tofu for protein. And hey, the best part is that it’s fast and easy! There is no long-winded process of soaking or pressing; simply pulse the raw cauliflower into ‘rice’ in the food processor and then stir fry the whole thing up…sounds so easy, eh?


Serves: Four

Calories per Serving: 165

Total Fat: 10.9g

Cholesterol: 93mg

Sodium: 455.7mg

Total Carbohydrate: 9.6g

Dietary Fibre: 3.7g

Sugars: 3.7g

Protein: 9.1g

Vitamin A: 226.3µg

Vitamin C: 38.7mg

Iron: 1.7mg

Potassium: 504.5mg

Phosphorus: 156.9mg


The humble cauliflower packs in multiple purported benefits like –

  • Preventing oxidative stress
  • Improving cardiovascular health
  • Possessing anticancer potential
  • Helping prevent stomach disorders
  • Improving iron absorption
  • Slowing down the progression of respiratory problems
  • Improving bone health
  • Slowing down macular degeneration
  • Detoxifying the body
  • Aiding in skincare
  • Improving hair growth
  • Reducing the risk of nervous disorders
  • Maintaining electrolyte balance
  • Reducing hypertension
  • Boosting immunity
  • Preventing obesity
  • Pushing foetal growth
  • Improving brain health
  • Managing diabetes
  • Healing colitis
  • Preventing stroke


Excess intake of cauliflower can cause side effects such as – allergies, kidney stones, and gas.


Cooking Time

15 minutes


Carrot – One Large (cubed)

Edamame – One Cup (frozen)

Eggs (replace with scrambled tofu for vegan) – Two (beaten)

Garlic cloves – Two (minced)

Green onions – Six (minced)

Low sodium soy sauce (replace with tamari sauce for gluten-free) – Three Tablespoons

Medium-sized head of cauliflower – One

Sesame oil – Two Tablespoons


Wooden Spoon, Food Processor and Large Skillet

The Process

  1. Shred the cauliflower using the largest side of a grater; alternatively, you could just pulse some rough cut pieces in a food processor. The objective here is to ensure that the end product resembles minute grains of rice.
  2. Then heat one tablespoon of sesame oil in a large skillet over medium-low heat. Add the carrots and garlic and stir fry until fragrant, for about five minutes. Then add the cauliflower, Edamame, and the remaining sesame oil to the pan; stir fry quickly and ensure that the cauliflower is cooked to a soft (but not mushy) texture.
  3. Turn the heat down, make a well in the middle and add the eggs. Gently and continuously stir until the eggs are fully cooked. Stir in the soy sauce and green onions prior to serving.


Can we save the leftovers from this recipe?

Sorry folks unless you are fine with an overly cauliflower-smelling dish we wouldn’t recommend having this dish on the next day!

Do you have any suggestions for sauce?

You could try this – whisk soy sauce, sesame oil, oyster sauce (if you follow a non-vegetarian diet) and honey and drizzle it over the cauliflower fried rice with sesame seeds.

Can we use frozen cauliflower?

Well, no! Fresh cauliflower is a mandate as its frozen counterpart may emanate excess moisture.

What replacement for eggs would you suggest for vegetarians?

Tofu is the best replacement. So go ahead and make your version of this dish. Loaded with veggies and proteins and drizzled with soy sauce, cauliflower fried rice is the perfect blend of healthy and delicious.