15 Minute Cauliflower Fried Rice Recipe - Skillful Cook
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15 Minute Cauliflower Fried Rice

41 reviews / 4.4 average

15 Minute Cauliflower Fried Rice - healthy fried rice made with cauliflower, carrots, onions, garlic, eggs/tofu, and sesame oil!

Cauliflower Fried Rice. Hello hello.

Because sometimes life is life, and you just gotta keep the food really simple. And super healthy. And deliciously delicious.

Like when you bought a bunch of ingredients to make really awesomely creative and powerhouse nutritious food for the week, but then it becomes the end of the week and you open the fridge and all your good ingredients are still staring you back in the face while your empty cereal boxes are telling the hard truth about your real life.

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cauliflower fried rice in a bowl with a wooden spoon and a drizzle of soy sauce

Cauliflower Fried Rice: Frequently Asked Questions

Does it work well to save leftovers of this recipe?

This recipe tastes best the same day, in my opinion. The cauliflower just gets so overly cauliflower-smelling when you have it as leftovers. That being said, it should still last 4-5 days in the fridge!

What sauce did you put on top in the pictures?

For the sauce on top, I just whisked equal parts soy sauce, honey, sesame oil, and oyster sauce together and drizzled it over top with sesame seeds. I like a little pretty flair like that.

Can I use frozen cauliflower rice here?

We'd really recommend using fresh cauliflower in this case. Frozen cauliflower might give off too much moisture. BUT in a pinch, frozen cauli rice is definitely an option.

Can I add protein to this?

Definitely! Tofu in place of the eggs would be a great, easy option. If you're looking for something else (like chicken), we would cook/sauté that in the pan first, remove it, and then add it back in at the end.

cauliflower in a food processor

Simple, Healthy, Delicious

So all that to say, let's make Simple, Healthy, and Delicious completely non-negotiable in my back-to-it cooking routines.

Which works out nicely because it's exactly what we have going on today.

15 Minute Cauliflower Fried Rice is loaded with veggies and protein (eggs or tofu, maybs?) and it is drizzled with a little somethin' extra (soy sauce, hoisin glaze, take your pick) and it is, in fact, simple, healthy, deliciously delicious.

cauliflower fried rice in a pan with a wooden spoon on a napkin

Let's Talk About Cauliflower Rice

At this point, we're all pretty familiar with Cauliflower Rice. It's pretty obnoxious at first glance (why not just make RICE? does everything have to be made from cauliflower?) but upon further investigation and much cauliflower rice consumption, I can confidently say that this is worth it.

It's just straight up vegetables, with a little oil, a little sauce, and a little egg or tofu for protein.

Also - it's so fast and easy.

Just pulse the raw cauliflower into “rice” in the food processor and then stir fry the whole thing up. No soaking, no pressing, no strange and unusual kitchen moves other than just pulsing a few pieces of cauliflower into this magical rice substitute.

This recipe is too easy for you to even have any excuses. Get all your ingredients out (a little mise en place, maybe? #fancy) and I promise it won't take you more than 15-ish minutes. Dinner! Ready! Set! Go!

cauliflower fried rice in a bowl on a napkin with chopsticks

You can also check out our MEAL PREP cauliflower fried rice, complete with theeee best crispy baked tofu!

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Cauliflower fried rice in a bowl with chopsticks.

15 Minute Cauliflower Fried Rice

  • Author: Skillful Cook
  • Total Time: 15 minutes
  • Yield: 4 servings 1x


15 Minute Cauliflower Fried Rice - healthy fried rice made with cauliflower, carrots, onions, garlic, eggs/tofu, and sesame oil! 


  • 1 medium-sized head of cauliflower
  • 2 tablespoons sesame oil
  • 1 large carrot, cubed
  • 2 garlic cloves, minced
  • 1 cup frozen edamame
  • 2 beaten eggs (use scrambled tofu for vegan)
  • 3 tablespoons low sodium soy sauce (use tamari for GF)
  • 6 green onions, minced


  1. PREP CAULIFLOWER: Shred cauliflower using the largest side of a grater OR by just pulsing some rough cut pieces in a food processor; the end product should resemble smallish grains of rice.
  2. STIR FRY: Heat 1 tablespoon sesame oil in a large skillet over medium low heat. Add the carrots and garlic and stir fry until fragrant, about 5 minutes. Add the cauliflower, edamame, and remaining sesame oil to the pan; stir fry quickly to cook the cauliflower to a soft (but not mushy) texture.
  3. FINISHING TOUCHES: Make a well in the middle, turn the heat down, and add the eggs. Stir gently and continuously until the eggs are fully cooked. Stir in the soy sauce and green onions just before serving.


  • Prep Time: 10 mins
  • Cook Time: 5 mins
  • Category: Dinner
  • Method: Stovetop
  • Cuisine: Asian

Keywords: cauliflower fried rice, healthy fried rice, cauliflower rice

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  1. Skillful Cook Logo

    I just got back from 2 weeks of eating ALL the things in Mexico and my body is basically YELLING at the screen because it wants this fresh, fast and HEALTHY little cauliflower fried rice goodness for dinner. All the veggies, all the easyness! GIMME! Pinned!

  2. Skillful Cook Logo

    This looks absolutely delicious! I am a huge cauliflower fan and I love seeing it incorporated into meals in unique ways. Also, as a reader, I really appreciate how you include the nutritional information of your recipes. Those details definitely don’t go unnoticed! Thanks!


  3. Skillful Cook Logo

    It’s called coffee… parents survive only by drinking lots and lots of coffee.
    Still not a huge fan of cauliflower do to annoying pregnancy aversions, but I might have to give this one a try!

  4. Skillful Cook Logo

    This is exactly what I need today! Super quick & simple but healthy and delicious at the same time. No need to resort to frozen pizza (although sometimes I really want to, lol). haha, I love your sleep deprivation rant, parents are my heroes. I’m so bad at hiding my lack of sleep, the only thing that ever works is a big amount of stress (though I wouldn’t recommend it to anyone).

  5. Skillful Cook Logo

    It’s a great way to eat Cauliflower, never tried it with cheese before. Will be sure to use it again. It’s nice to see that you are showing the Nutrition Facts for the recipe, wish everyone did it. How do you work it out?

  6. Skillful Cook Logo

    So what if I don’t have any of these ingredients but now I’m REALLY in the mood for fried rice and there’s a Chinese place right next door to the grocery store?? 😛

  7. Skillful Cook Logo

    I just made this myself this week… So good. Here is a great tip: Trader Joe’s now carries FRESH riced cauliflower in the produce section!

    1. Skillful Cook Logo

      I haven’t made this yet, but I did find the riced cauliflower in Grocery Outlet.

    2. Skillful Cook Logo

      The recipe author is correct about leftovers. I adored this recipe the first day but noticed the leftover rice had absorbed too much moisture. Yuck! So I hope that riced cauliflower in store is not full of moisture. In fact when made with rice it’s best to dry the rice out a bit and even let sit in frig overnight to avoid a sticky mess.

  8. Skillful Cook Logo

    I am SO hooked on cauliflower rice. I switched over a few months ago and have not make actual rice since! Mine always ends up being of the cilantro-lime variety to go with a fish taco bowl or anything Mexican really. YUM.

    Also, I am trying to work your April 9/10 workshop into my schedule. Crossing my fingers I can make it work!

    1. Skillful Cook Logo

      I love that idea Ellie! And also would love to have you at the workshop! The studio space is looking better and better every day – we will have TONS of practice space/ props / windows for peeps to use and it would be awesome to have you here!

    2. Skillful Cook Logo

      Haven’t made this yet but do you think it would be okay to freeze for make ahead dinners?

  9. Skillful Cook Logo

    What a great low carb and high protein recipe! Fried rice used to be such a huge staple in my house. This looks even better!

  10. Skillful Cook Logo

    This looks so much better than those sparse cauliflower rices that are served raw for some nutritionally dubious reason. I’ve always avoided making cauliflower rice because it seemed like too much work. Looks like I was wrong.

  11. Skillful Cook Logo

    Big fan of cauliflower rice here – and fried rice without carb guilt = happy dinner. BTW, your vacay Snapchats were da bomb. Aerial yoga – who knew!

    1. Skillful Cook Logo

      Hahaha the aerial yoga!! thanks Karen! TBH I was really embarrassed that the snap of me doing that inverse/splits thing made it on the snap story (I gave my phone to a friend) – it’s the kind of thing where you think you look super cool and then you watch it and you’re like, OH NO. Not cool. 🙂

  12. Skillful Cook Logo

    I am relatively new to your site and I just have to say how much I love reading your posts! You are top dog hilarious and engaging! Love it! Thanks for all of the yum recipes! They are amazing!!

  13. Skillful Cook Logo

    Thanks for reminding me about cauliflower rice! This looks like an awesome take on it. I am totally afraid of becoming a parent and having to function on tiny amounts of sleep. How do people do it??

  14. Skillful Cook Logo

    “…it actually just takes you twice as long to recover from your trip-scapades than the amount of time you actually spent tripping. Is that a win or a fail?” <- I don’t know whether it’s a win or fail, but it’s life for me! Can’t wait to see your photos from the trip!

    BTW, I’m was a teensy bit afraid that your bulleted list thing was something new that you were trying, and although I understood, I was like, “But I miss Lindsay’s casual/ramble-y style!” I’m so glad that you are back to business as normal. Or rather back to real life as normal. To me that’s something that sets you apart; you are so REAL!! Keep it up! <3

  15. Skillful Cook Logo

    Ok. Now I’m HUNGRY! This looks awesome! I’ll give it a whirl tonight. BTW: I love your style of writing.

  16. Skillful Cook Logo

    I love simple! And that simple recipe looks as tasty as it is easy. Pinning. Thanks1

  17. Skillful Cook Logo

    This is a perfect example of a fast, healthy and delicious meal. It is frustrating sometimes how people really dismiss the idea that this combo is achievable. Thank you so much for the inspiration.

  18. Skillful Cook Logo

    I have a 17-month old sweet boy and the only way to not go completely bonkers is to go to bed pretty much right after he does. Sleep when they sleep is truly the golden rule! And coffee…and sometimes chocolate. I’m going to be starting The Bone Broth Diet next week and cauliflower rice is one of the suggested recipes!