Recipe & Video: Cauliflower Fried Rice

Posted on January 8, 2020 by Henry Ford Health Staff

Love fried rice but trying to cut down on carbs and calories? Swapping out traditional brown or white rice with grated cauliflower "rice" dramatically reduces the amount of both -- compare a cup of white rice at about 200 calories and 46 carbohydrates with a cup of cauliflower at about 20 calories and 4 carbohydrates. You'll also increase your intake of fiber and other nutrients like vitamin C and potassium with cauliflower too.

But what if you're not a huge fan of cauliflower? You may be surprised. It's actually a great blank canvas for soaking up other flavors, which is why it's growing in popularity with pre-made cauliflower pizza crusts and cauliflower rice flying off grocery store shelves in the last couple of years. (Try our popular cauliflower black bean tacos for another tasty idea for this cruciferous veggie.) Here, it's a neutral backdrop that allows the delicious flavors of the sauce to really shine -- the umami of the soy sauce, the salty sweetness of the hoisin, and the boldness of the garlic and ginger. 

Best of all, this vegan-friendly recipe is super quick and easy to prepare. Feel free to add any lean protein of your choice (like chunks of cooked chicken breast, if you eat meat) to make it a more substantial main dish.

Cauliflower Fried Rice

(Downloadable/printable pdf of this recipe

Yield: 6 servings (about 2/3 cup per serving)


1 1/2 tablespoons canola or peanut oil
4 cups cauliflower rice
1 1/4 cup sliced green onion, divided
1 cup shredded carrots
1/2 cup frozen peas
2 1/2 tablespoons reduced-sodium soy sauce
1 tablespoon water
1 tablespoon brown sugar
1/2 tablespoon hoisin sauce
1 teaspoon toasted sesame oil
2 cloves garlic, peeled, minced
1 teaspoon minced ginger root
1/8 teaspoon black pepper


In a large skillet, heat oil over medium-high heat and sauté cauliflower, 1 cup green onion, carrots and peas until cauliflower is slightly tender, about 3 to 4 minutes. In a small bowl or measuring cup, whisk together soy sauce, water, brown sugar, hoisin sauce, sesame oil, garlic, ginger root and black pepper. Add sauce to vegetables and continue to sauté until most of the liquid is absorbed, about 4 minutes. Remove from heat, garnish with remaining 1/4 cup green onion and serve.

Cook’s Note: You can purchase cauliflower rice in a bag or make it yourself. To make it, place cauliflower florets in a food processor and give it about 10 pulses. A box grater works as well. Grate cauliflower on the medium-size holes traditionally used for shredding cheese. With either method, you are looking for pieces of cauliflower about the size of rice.

Nutrition Information Per Serving: 99 calories; 5 grams fat; 0 grams saturated fat; 0 mg cholesterol; 266 mg sodium; 13 grams carbohydrates; 3 grams fiber; 3 grams protein

Looking for more info and want to make an appointment with a registered dietitian? Call 1-855-434-5483 or visit Nutrition Services on henryford.com.

Categories : EatWell

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