Cauliflower rice cooking on the stove top in a wok


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
Author Wendy Hodge, Wendy's Way to Health


  • 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
  • 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. 


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