Cauliflower Fried Rice is the Healthier Version of Chinese Take-Out

Cauliflower Fried Rice
Cauliflower Fried Rice. Photo by Annie Spratt on Unsplash

As far as healthy food goes, Chinese cuisine doesn’t rank too highly. The rice and noodle dishes may be delicious, but they’re often laden with oil and soy sauce which should be consumed in small amounts. Want to know a way around this without skipping out on your craving? Make it yourself! We’ve used cauliflower rice in this recipe to give it an extra dose of veggies.


  • 2-pound cauliflower head (or 2 x pounds “ready to cook” cauliflower rice)
  • 5 scallions, chopped with light and green parts separated
  • 1 cup frozen peas and carrots 
  • 3 garlic cloves, minced
  • 1 tablespoon fresh ginger, finely chopped
  • ¼ cup chopped cashews or peanuts (optional)
  • 2 eggs, beaten 
  • 4 tablespoons soy sauce
  • 1 teaspoon rice vinegar
  • 1 teaspoon sesame oil
  • 1 teaspoon sugar
  • ¼ teaspoon crushed red pepper flakes
  • 4 tablespoons vegetable oil
  • Salt


  1. Grate the cauliflower in a food processor or using the large holes of a hand-held grater. (Skip this step if using “ready to cook” cauliflower rice.)
  2. Heat 2 teaspoons of vegetable oil in a large non-stick skillet or wok over medium heat. Add the eggs and a pinch of salt and scramble until the eggs are cooked. Transfer to a small plate and set aside. Wipe the pan clean.
  3. Add 3 tablespoons of vegetable oil to the pan and set over medium heat. Add the light scallions, garlic, and ginger and cook for 3-4 minutes (stirring often) until softened but not browned. Add the grated cauliflower, soy sauce, red pepper flakes, sugar, and ¼ teaspoon salt. Cook, stirring often, for about 3 minutes. Add the peas and carrots and continue cooking until the cauliflower rice is tender-crisp and the vegetables are warmed through. Stir in the rice vinegar, sesame oil, dark green scallions, nuts, and eggs. Serve hot.