Cauliflower Fried "Rice"

Cauliflower Fried "Rice"
Recipe photo may include foods and ingredients that are not a part of this recipe and not included in the nutrition analysis.
Source: The Diabetes Cookbook. Recipe Credit: . 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 0.7g
    • Trans Fat 0g
  • 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.

  • Recommended

    I tried this tonight and really liked it. It was my side dish to go with lemon pepper salmon, and they went well together. I will surely make it again. It was visually appealing.

  • Recommended

    I did some adjustments for our family. 1 lb Mighty Sparks Ground Chicken Thai- Style ( total carbs 8, dietary fiber 1, sugar 5, protein 21) Brown in iron skillet medium high…when done lined a paper towel in a bowl to absorb some of the moisture. Same pan. 1lb Shrimp chopped ( I did use fresh shrimp ) Same pan brown in sesame oil 3-4 minutes medium high. Remove and add to bowl of chicken. Same pan a little EVO & sesame oil followed instructions above for cauliflower. Once cauliflower is ready. I whisked 2 eggs, frozen peas and a little liquid amino to taste. Came out excellent not mushy or soggy. This is a keeper for us.

  • Recommended

    Loved this!!! Unplanned but I did not add any broth. I did add some scallions and scrambled an egg in the pan with the rest at my sister's suggestion (cooking at her house and she said every fried rice she ever had includes an egg) Very delicious!

  • Recommended

    @Kate Thank you for catching this; it has been corrected! However, you're right, swapping vegetable broth for chicken broth will make this vegetarian (and just as delicious).

  • Recommended

    A warning to vegans and vegetarians - the recipe is under those labels but uses chicken stock lolllll. Just replace it with vegetable stock though and it'll be fine!

  • Recommended

    I made this recipe exactly as it was written. It was easy to make but food processor clean up is not high on my favorites list. It smelled wonderful when cooking and was visually pleasing but the taste was a little bland. I added salt and sriracha to my serving and that was the perfect touch for me. Cauliflower definitely does not have the same texture of rice but it looked the same.