Cauliflower Fried 'Rice' Recipe -
Cauliflower Fried 'Rice' Recipe
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Cauliflower Fried 'Rice'
Try this quick cooking fried 'rice' that actually has no rice at all! See more
  • READY IN 45 mins

Cauliflower Fried 'Rice'

Recipe by  

"This is a low-carb option for those who want all the flavor of Chinese fried rice but none of the guilt."

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Ingredients Edit and Save

Original recipe makes 6 servings Change Servings
  • PREP

    15 mins
  • COOK

    30 mins

    45 mins


  1. Stir peas and water together in a saucepan; bring to a boil, reduce heat to medium-low, and cook and stir until peas are tender and heated through, about 5 minutes. Drain and discard water.
  2. Heat 2 tablespoons sesame oil in a wok over medium-high heat. Cook and stir pork in hot oil until lightly browned on all sides and cooked through, 7 to 10 minutes. Transfer meat to a plate.
  3. Heat remaining 2 tablespoons sesame oil the wok. Saute green onions, carrot, and garlic in hot oil until just softened, about 5 minutes. Add cauliflower; cook and stir until cauliflower had a tender but firm to the bite, 4 to 5 minutes.
  4. Stir pork and soy sauce into cauliflower mixture and stir-fry until mixture is hot and slightly browned, 3 to 5 minutes.
  5. Move pork-cauliflower mixture to one side of the wok; pour beaten eggs onto empty side. Scramble eggs until cooked through, 3 to 5 minutes; stir cooked eggs into the pork-cauliflower mixture, breaking up any large chunks.
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  • Cook's Notes:
  • Shred cauliflower using the largest side of a grater; the end product resembles grains of rice.
  • You can use any lean meat in this dish.

Reviews More Reviews

Most Helpful Positive Review
Oct 21, 2014

This is a good way to prepare cauliflower, but I need to make a few changes next time. This recipe really needs a large wok to make successfully, I think. It nearly overwhelmed my 12 inch skillet. First of all, I think the meat needs to be seasoned. A classic way to prepare a Chinese dish is to heat the oil (usually peanut oil, because of the high smoke point) with a couple of slices of ginger, and some sliced garlic. When they brown, remove them from the oil, and then add the meat. The flavored oil, along with some soy sauce at this point, would help the meat to have some flavor. Also, instead of green onions, next time I will sub 1/2 to 1 onion, chopped, to saute with at least 3 cloves of garlic. My skillet wasn't really large enough to handle the eggs, so I need to cook them to soft scramble stage in a separate pan. Last, use the sesame oil as a seasoning, instead of a cooking oil, along with the chopped green onions. I used much more than the 6 tablespoons recommended in the recipe. Agree with another reviewer, this recipe is very filling.

Most Helpful Critical Review
May 06, 2014

Way too much soy sauce. Not enough cauliflower. A lot of work.

Mar 26, 2014

This recipe is unbelievable. I served it to 2 cauliflower non-lovers and didn't tell them what it was until they were finished raving about it. Hubby said it's up there with his other favourite recipe from AR. That is one high praise. I wasn't sure that straight veggies and pork was going to be enough for my big boys, so I made some rice anyways to add to the dish. The rice is now in my freezer. It was totally unnecessary. The directions don't tell you when to add the peas so I added them to the wok with the pork on it's second round. I also nuked the peas rather than use the stove top. I am so glad I tried this recipe. As another reviewer bd.weld said, "definitely a keeper". Thanks so much John Melinte!

Feb 17, 2015

This sounds like a wonderful inventive recipe. Good thinking! But I must point out that Sesame oil should not be heated. It become detrimental to health when it's composition is changed thru heat. Use peanut, coconut or olive oil when making this dish as I will do. Then toast sesame seeds and drizzle the oil and the seeds over the dish before serving. You'll get a stronger taste of sesame this way and no ill effects to your health.

Feb 17, 2015

Great Recipe...but note for Cindy - please get your facts CAN heat sesame with other oils, you have many different varieties, a refined or semi refined light sesame oil which has a high smoke point is absolutely perfect for cooking and I use it all the time. Unrefined sesame oil is best used for dressing or topping vs cooking as it is very flavorful in its pure state. Dark sesame oil has a lower smoke point and no oil should be cooked beyond the point of smoke...if it smokes, toss everything and start over.

Mar 09, 2014

Outstanding and definitely a keeper. This recipe is so flavorful and versatile. The only thing I recommend is maybe one more clove of garlic. The cauliflower rice is spot on. Thank you John Melinte for a great recipe.

Nov 03, 2014

I made this recipe, but i took some suggestions of others (added the peas at the end, and I cooked the eggs separately and added them in). I also made some changes of my own: I marinated the cubed pork in some toasted sesame oil, fresh chopped ginger, and a chopped garlic clove for about 30 minutes or so (while I prepped everything else) and I left the ginger in the finished meal and it was delicious!! I also added some corn and bean sprouts at the end. And for the record, I really dislike the taste of cauliflower and I had a second serving!!

Jan 25, 2015

This "Cauliflower Fried Rice" is EXCELLENT (chef worthy)! I had imagined so many adaptations to the recipe before I had actually made it (i.e. marinate the meat; switch up the pork for a combination of pork, chicken, and shrimp; add hot pepper sauce and/or fresh grated ginger) but I don't think there is much room for improvement in this recipe "as written" now that I have made it. If I didn't know that it was made with cauliflower, I would have never guessed (although the reheated "leftovers" did taste like cauliflower, but still delicious). My large "average" cauliflower yielded 40 ounces of shredded cauliflower, so a small cauliflower would have been enough. I deviated from the recipe only slightly: used garden-fresh peas (not frozen) and cooked them with the vegetables (not separately); added a couple stalks of diced celery and a cup of sliced button mushrooms (which were in my fridge needing to be used up); doubled up on the garlic (personal taste); and used gluten-free low-sodium tamari (not regular gluten-containing soy sauce). I also used toasted sesame oil for the classical Chinese flavor (not almost flavorless plain sesame oil). Thank you John Melinte for sharing your recipe.


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  • Calories
  • 366 kcal
  • 18%
  • Carbohydrates
  • 15.8 g
  • 5%
  • Cholesterol
  • 132 mg
  • 44%
  • Fat
  • 19.2 g
  • 29%
  • Fiber
  • 5.3 g
  • 21%
  • Protein
  • 33.3 g
  • 67%
  • Sodium
  • 1065 mg
  • 43%

* Percent Daily Values are based on a 2,000 calorie diet.

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