Fried Cauliflower Rice

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All of the Flavor 

Looking for a lighter version of fried rice? I was, and was very pleased with the results of this one!  This recipe substitutes cauliflower for two thirds of the rice. I couldn’t tell the difference. You get the wonderful taste of fried rice, a good serving of healthy vegetables, and far less calories.

It’s also very inexpensive to make. I used brown rice that I had prepared the night before. If you don’t have any made, you will need to factor in the cooking time for the rice. You can use white rice if you prefer.

You can use the same pan for the eggs, since they are cooked first. I tend to like to cook several things the same day, so I already had the veggies chopped, except for the cauliflower. The cauliflower should be grated.

When I first made this recipe, I didn’t have the Ninja Master Prep Professional, so I used a hand grater. It was pretty easy to do, if a bit messy. Once I got my Ninja though, I tried it in there. It took only seconds to get the fine, rice sized cauliflower pieces. You can see the size in the photo I’ve included below.

You can leave out or add ingredient you like. With the colorful peas included, it doesn’t need the edamame. Since I had some on hand, I tossed them  in too. It always looks pretty in recipes besides adding even more nutrition.

Fried Cauliflower Rice


Prep time: 

Cook time: 

Total time: 

Serves: 4 - 6

Love this lightened up version of fried rice! You won't know the cauliflower is there, but you'll have a lower calorie, healthier dinner filled with vegetables.
  • ½ head cauliflower
  • 1 cup brown rice, cooked. Leftover works great
  • 1 tablespoon olive oil
  • 2 egg whites
  • 1 egg
  • 1 large garlic clove, diced finely
  • ½ onion, chopped
  • ½ cup frozen peas, thawed
  • ¼ cup carrot, chopped or grated
  • 4 green onions, chopped, keeping green part separate
  • 3 tablespoons soy sauce, or more, to taste
  • ½ to 1 cup edamame, shelled and cooked, optional
  1. Assemble ingredients before starting. It may seem like a lot of directions, but it goes quickly once you start.
  2. Rinse and pat dry the cauliflower. Once dry, grate or run through the food processor it so it's about the size of rice. You will need about 2 cups or more.
  3. Chop onion, green onion, and garlic. Keep most of the green part of the green onion separate.
  4. Grate or finely chop carrot. Once again, you can use your food processor for this step as well.
  5. Prepare edamame according to package directions, which usually includes a cooking time of 6 minutes. If the edamame isn't shelled, remove shells when it cools enough to handle.
  6. In your skillet, using a pan spray or a little oil or butter, scramble and cook the two egg whites, then set aside.
  7. Next scramble the whole egg, setting it aside as well when it's done. Wipe out pan to remove crumbs.
  8. Heat oil in a large skillet.
  9. Sauté onion, the white part of the green onion, garlic, and carrots, for 1 to 2 minutes.
  10. Add the grated cauliflower, peas, and soy sauce, and sauté for about 4 minutes, stirring occasionally. The cauliflower should start to brown on the outside, but be crisp still inside.
  11. Stir in the leftover rice for a minute or so until heated. Be sure to stir often so it doesn't stick.
  12. Add the scrambled egg and edamame, stirring on low heat until all is hot, then remove from heat.
  13. Serve and eat.


You can use any kind of rice if you don’t have brown rice. I just love the flavor of brown rice.

Of course you can add meat or poultry to it if you want to, but it doesn’t need it for flavor. It actually is filling enough for a meal, but makes an excellent side dish too. Hope you try. It is so good!

The recipe is delicious using all cauliflower for the rice too, but I admit the flavor of some rice included is my favorite. Just like when making mashed potatoes, using a little potato or a little rice helps it retain the mashed potato or fried rice flavor. I love it! You can eliminate the rice completely and go with all cauliflower for an even healthier and a super lower calorie side dish


My Favorite: The Ninja Master Prep Professional

If you read my review, you will know how much I love this appliance. Every time I use it, it impresses me how effective it is. Fast, thorough, and easy to clean. It’s amazing!


Cauliflower ‘Rice’ in the Ninja Master Prep


Merry Citarella, often writing as Merrci, writes on a wide range of topics. Recently relocated to the Oregon Coast in the northwest United States, she frequently writes travel features on the beautiful Pacific Northwest. She specializes in health and aging, Alzheimer’s Disease, food, lifestyle, and book reviews. For more information you can see her on The Writers’Door. You can read more articles here or at her websites Mystery Suspense Reviews .

Author: Merry

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  1. Such a delicious-looking recipe, and so much healthier than the fried rice we usually make at our house. Definitely going to give this a try. Thank you Merry.

    • Thanks Kathryn, it tastes the same, especially if you use even once cup of rice. Hope you will let me know how you like it!

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