Cauliflower Fried "Rice"

Cauliflower Fried "Rice"
Photo Credit: Peter Papoulakos.

Finely chopped cauliflower can be a remarkable nonstarchy side that’s lower in calories and carbohydrate than rice. Or make it a main dish by adding chicken breast, shrimp or tofu. To make this recipe even easier, start with packaged "riced" cauliflower that can be found fresh or frozen in many grocery stores. 

  • Prep time
    15 min
  • Cook time
    13 min
  • Servings
    4 Servings
  • Serving size
    1/2 cup
Nutrition Facts

Nutrition Facts

4 Servings

  • Serving Size
    1/2 cup
  • Amount per serving Calories 80

  • Total Fat 5g
    • Saturated Fat 0.5g
  • Cholesterol 0mg
  • Sodium 260mg
  • Total Carbohydrate 8g
    • Dietary Fiber 3g
    • Total Sugars 3g
  • Protein 3g
  • Potassium 360mg
  • Phosphorus 55mg

Choices/Exchanges: 2 Nonstarchy vegetable, 1 Fat



  • olive oil (divided)
    1 tbsp
  • sesame oil
    1 tsp
  • green onion (scallion) (chopped)
  • soy sauce (reduced-sodium)
    1 1/2 tbsp
  • low sodium chicken broth (no-salt-added, fat-free)
    1/4 cup
  • ground ginger
    1/8 tsp
  • large carrots (finely diced)
  • cauliflower florets
    3 cup
  • black pepper (ground )
    1/8 tsp


  1. Cut the cauliflower into small chunks and process in a food processor until rice consistency, or grate the head of cauliflower with a grater; set aside.

  2. Heat 1/2 Tbsp. olive oil in a nonstick pan over medium-high heat. Add carrots and scallions and sauté for 5 minutes.

  3. Add remaining 1/2 Tbsp. olive oil and sesame oil to pan. Add cauliflower “rice” and remaining ingredients and lower heat to medium-low. Cook cauliflower mixture for 6-8 minutes, stirring frequently. Cauliflower should be tender, but not mushy.