Cauliflower fried rice: easy, healthy and delicious!

Need something quick, easy and healthy for dinner? Try this cauliflower fried rice, where cauliflower replaces the rice.

This dish is loaded with tons of veggies, so you’ll easily reach your daily target.

Such a versatile dish, this cauliflower fried rice is an easy light vegetarian meal or side dish. Get an extra protein hit by adding some diced chicken, pork or salmon.

Perfect for meal prepping, make sure you always cook a big batch to freeze for a quick weeknight meal. If you have cauliflower rice on hand, it’s easy to make a healthy choice when you’re running late or you just don’t feel like cooking.

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Whip up this delicious cauliflower fried rice, loaded with tons of healthy veggies!
Whip up this delicious cauliflower rice, loaded with tons of healthy veggies!


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Here’s the recipe


Cauliflower rice cooking on the stove top in a wok
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Cauliflower fried rice is great meal prep side dish. Add your favourite protein to make it a quick and easy dinner.
Course dinner, Side Dish
Cuisine American, Australian
Keyword cauliflower rice, fried rice
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings 4 people
Calories 90kcal


  • 1 whole cauliflower
  • 1 onion, brown or red
  • 1 clove garlic
  • 1 red pepper
  • 1 green pepper
  • 2 carrots
  • 1 head broccoli
  • 6-8 button mushrooms
  • 1 zucchini
  • 1 cup frozen peas
  • 2 tsp coconut oil, or olive oil
  • salt & pepper to taste
  • ½ cup chicken or vegetable stock


  • Using a grater or food processor, grate the cauliflower until it resembles the consistency of rice.
  • Chop up the rest of the vegetables into stir fry sized chunks.
  • Heat the oil in a large frypan or wok.
  • First add the peppers, carrots, broccoli, garlic and onion and saute for 10 minutes or until soft, then add all the other vegetables.
  • Season to taste with salt and pepper. Add the stock and continue to cook, stirring continuously, until the vegetables are just tender. 

Recipe notes

You can speed things up by pre steaming some of the veggies that take longer to stir fry, like carrots or broccoli.
I also like to add some mixed herbs to my rice.
Serving: 1person | Calories: 90kcal | Carbohydrates: 17.2g | Protein: 5.2g | Fat: 1.2g
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Whip up this delicious cauliflower rice recipe tonight, it's loaded with tons of healthy veggies!

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