In keeping with my life’s legacy of tardiness, I arrived at riced cauliflower years behind schedule. Better late than never, especially when it comes to Cauliflower Fried Rice!

a bowl of cauliflower fried rice in a bowl

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Low in carbs and a veggie-packed substitute for regular rice, cauliflower “rice” is a one-time trend turned standby.

You’ll find it on many restaurant menus, at grocery stores, and in home kitchens, including my own.

If you’ve somehow yet to be acquainted, cauliflower rice is a low-carb swap for regular rice. It’s made entirely of cauliflower, so it’s grain-free too.

  • Most often, I mix cauliflower rice 50/50 with brown rice to go along with regular stir fry recipes (like Teriyaki Beef Stir Fry).
  • Given the full-on fried rice treatment like in this recipe, however (that is bulked up with veggies, scrambled eggs, and several good dashes of soy sauce and sesame oil), cauliflower rice can go from side kick to filling main event.

Thanks to its speed, supreme tastiness, and ability to flex to whatever is lingering in our refrigerator, fried rice is on the menu almost weekly here: Homemade Fried Rice, Chicken Fried Rice, Shrimp Fried Rice, Pork Fried Rice—we love ‘em all.

When you are looking to pack in the most servings of veg, however, cauliflower fried rice is the one.

I can’t imagine a better way to consume a mass amount of vegetables, without actually feeling like I am doing so.

Cauliflower Healthy Fried Rice in a bowl

5 Star Review

“This was so easy to make and so delicious! My family couldn’t believe how tasty it was.”

— Amelia —

How to Make the Best Cauliflower Fried Rice

Cooked properly, cauliflower makes great fried rice.

The two taste quite similar and like regular rice, cauliflower fried rice:

  • Is sticky and fluffy.
  • Is adept at soaking up bold Asian flavors.
  • Tastes comforting, a feat I didn’t think was possible until I tried it myself.

The key to the best cauliflower fried rice is to keep it from turning soggy.

  • Use high heat, so the cauliflower warms quickly before turning mushy.
  • Only cook it for 1 to 2 minutes (left on the heat too long, cauliflower rice will steam and turn very soft, giving it a soggy taste).
  • Add it last. Unlike traditional fried rice, you stir fry all of the other ingredients first, then incorporate the cauliflower rice at the very end so it doesn’t turn soggy.
A skillet of cauliflower fried rice with pineapple

How to Make Cauliflower “Rice”

With the help of a food processor, cauliflower rice takes less than 15 minutes or prep time.

  • Wash and dry the head of cauliflower.
  • Cut it into large pieces.
  • Shred the pieces using a box grater or food processor.

Don’t feel like making cauliflower rice yourself? You can purchase pre-riced cauliflower from the grocery store.

Once you have your riced cauliflower, you are ready to turn it into cauliflower fried rice!

The Ingredients

Cauliflower. The unexpected base of our fried rice dish! Cauliflower magically becomes rice-like and soaks up the delicious flavors. Bonus: cauliflower is packed with fiber, vitamins, and antioxidants and is low carb.

Eggs. A classic fried rice addition that helps add filling protein to the dish.

Make Vegan Fried Rice

Omit the eggs if you want to make this recipe a vegan cauliflower fried rice.

Toasted Sesame Oil. Adds a toasty, nutty flavor that makes the fried rice taste special.

Pineapple. The sweetness of the pineapple pairs addictively with the hit of spicy sriracha and salty soy sauce. Plus, it caramelizes in the skillet into something fantastic and is high in vitamin C and potassium.

Veggies. I used a combination of bell pepper, carrots, green onions, and edamame. The bell pepper and carrots add a nice crunch, the green onions add a tasty bite, and the edamame is the perfect buttery, protein-packed addition.

Market Swap

Depending on the time of year, your preferences, or what’s available in your grocery store, you can swap the veggies in this recipe for others you enjoy. Here are some veggies that I think would be tasty in this fried rice:

  • Water chestnuts
  • Mushrooms
  • Onions
  • Eggplant
  • Bok choy
  • Broccoli
  • Peas
  • Soy Sauce. Seasons the fried rice and gives it that must-have touch of umami.
  • Sriracha. The spicy component of this sweet and spicy fried rice. This dish only has a mild kick, but you can add more to take things up a notch.

Substitution Tip

You can also use garlic chili paste (sambal oelek) to add some heat.

The Directions

Cauliflower being chopped in a food processor
  1. Make the cauliflower rice from cauliflower florets (or purchase fresh riced cauliflower).
An egg being cooked in a skillet
  1. In a skillet or large wok, scramble the eggs.
Pinepaple, carrots, and bell peppers in a skillet
  1. Cook the pineapple, bell pepper, and carrots.
Cut vegetables and fruit in a skillet
  1. Add the edamame, green onions, and garlic.
A skillet of vegetables and fruit
  1. Stir in the riced cauliflower. Add the eggs, soy sauce, Sriracha, and remaining sesame oil. DIG IN!

Dietary Note

  • Keto Cauliflower Fried Rice. Omit the pineapple, and use sambal oelek in place of sriracha.
  • Cauliflower Fried Rice Whole30. Omit the edamame, and swap coconut aminos for the soy sauce. (Also make these changes for a Paleo cauliflower fried rice.)
a skillet of keto cauliflower fried rice

Storage Tips

  • To Store. Refrigerate cauliflower rice in an airtight storage container for up to 3 days. 
  • To Reheat. Gently rewarm leftovers in a skillet on the stovetop over medium-low heat or in the microwave. 
  • To Freeze. Freeze cauliflower rice in an airtight, freezer-safe storage container for up to 3 months. Let thaw overnight in the refrigerator before reheating. The texture of the rice will be much softer when thawed. 

Meal Prep Tip

Rice the cauliflower up to 3 days in advance and keep it in the fridge until you’re ready to finish the recipe. You can also chop the carrots, bell pepper, green onions, and garlic up to 1 day in advance.

Leftover Ideas

Not enough leftovers to make a full meal? Pair them with General Tso Chicken or Sheet Pan Shrimp and Broccoli as a tasty side dish.

a close up shot of healthy pineapple cauliflower fried rice

What to Serve with Cauliflower Fried Rice

Recommended Tools to Make this Recipe

The Best Food Processor

I’ve owned and loved this food processor for years. It works like a dream and has multiple blade options to try.

a bowl of cauliflower fried rice in a bowl

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Rice, rice baby…

Frequently Asked Questions

Can I Add Protein?

Yes, you can certainly add protein to this cauliflower fried rice recipe.

Cauliflower fried rice chicken is our favorite! We love adding Air Fryer Chicken Breast or Crockpot Shredded Chicken. I also think Crispy Tofu, Air Fryer Shrimp, or Soy Ginger Salmon would all be excellent with this dish.

Can I Cook Cauliflower Fried Rice from Frozen?

Frozen rice cauliflower is a wonderful, time-saving resource when you are using it as a side for other stir fry recipes, where the texture isn’t as important. I do not, however, recommend using frozen cauliflower rice to make fried rice, as it will be soggy once thawed.

Can I Use Frozen Vegetables?

If you only have frozen veggies on hand like frozen peas, you can swap them for the fresh veggies listed in the recipe. The frozen vegetables will release some excess liquid during cooking, however, so you may need to drain the skillet before adding your cauliflower rice. Otherwise, the dish may end up soggy.

Cauliflower Fried Rice

4.34 from 3 votes
The BEST cauliflower fried rice! Flavorful NOT soggy, it tastes like regular fried rice, but is more healthy. Add chicken or keep vegetarian.

Prep: 15 mins
Cook: 15 mins
Total: 30 mins

Servings: 4 servings


  • 1 medium head cauliflower
  • 3 large eggs
  • 2 teaspoons toasted sesame oil divided
  • 1/4 teaspoon kosher salt
  • 1 tablespoon grapeseed oil or canola oil plus 1 teaspoon
  • 2 cups pineapple tidbits  from one 20-ounce can or diced fresh pineapple, drained if canned
  • 1 large bell pepper cored and diced (about 3/4 cup)
  • 2 medium carrots peeled and diced (or substitute any other veggie you enjoy)
  • 3 green onions sliced, plus additional for serving
  • 2 cloves garlic minced
  • 1/2 cup shelled edamame
  • 2 tablespoons low-sodium soy sauce or tamari to make gluten free
  • 2 teaspoons Sriracha sauce or garlic chili paste also called sambal oelek, plus additional to taste*


  • Prep the cauliflower: Cut into large pieces, then shred with the large side of a box grater. For quicker grating, place cut florets in a large food processor, then pulse until the cauliflower resembles small grains of rice. Set aside.
  • In a small bowl, scramble the eggs with 1/4 teaspoon salt. In a large, non-stick skillet, heat 1 teaspoon grapeseed oil. Once the oil is hot and shiny, add the eggs and cook, stirring occasionally, until barely set. Transfer to a large, clean bowl and toss with 1 teaspoon sesame oil.
  • Carefully wipe the skillet clean, then heat the remaining 1 tablespoon grapeseed oil over medium high. Add the pineapple, bell pepper, and carrots. Cook, stirring constantly, until the juices have evaporated and the pineapple is lightly caramelized, 8-10 minutes.
  • Stir in the edamame, green onions, and garlic and cook until fragrant, 30 seconds to 1 minute. 
  • Add the cauliflower to the skillet. Cook until the cauliflower is hot but not mushy, 1-2 minutes. Stir in the eggs, soy sauce, Sriracha sauce, and remaining 1 teaspoon sesame oil. Serve warm, topped with cilantro and green onions.


  • *I kept the spiciness level of the recipe as written fairly mild, so feel free to add extra chili sauce if you wish.
  • TO STORE: Refrigerate cauliflower rice in an airtight storage container for up to 3 days. 
  • TO REHEAT: Gently rewarm leftovers in a skillet on the stovetop over medium-low heat or in the microwave. 
  • TO FREEZE: Freeze cauliflower rice in an airtight, freezer-safe storage container for up to 3 months. Let thaw overnight in the refrigerator before reheating. The texture of the rice may change a bit once thawed, but it will still be tasty. 


Serving: 1(of 4)Calories: 230kcalCarbohydrates: 27gProtein: 11gFat: 10gSaturated Fat: 2gPolyunsaturated Fat: 5gMonounsaturated Fat: 3gTrans Fat: 1gCholesterol: 123mgPotassium: 896mgFiber: 7gSugar: 15gVitamin A: 6698IUVitamin C: 168mgCalcium: 98mgIron: 2mg

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Erin Clarke

Hi, I'm Erin Clarke, and I'm fearlessly dedicated to making healthy food that's affordable, easy-to-make, and best of all DELISH. I'm the author and recipe developer here at and of The Well Plated Cookbook. I adore both sweets and veggies, and I am on a mission to save you time and dishes. WELCOME!

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  1. Love this healthified version of fried “rice”, especially with the addition of pineapple! I’ve been on an Asian food kick lately, but I have yet to make cauliflower rice. Now I know what to make for dinner this week! ;)

  2. I’m trying to be more healthy, you know, all this food blogging and reading other people’s blogs got me cooking very unhealthy snacks lately (mainly involving chocolate…) so this recipe is right up my alley. Love it!

  3. I just started using cauliflower rice a few months ago and it is surprisingly really good! Although I do like real rice too!! ?

  4. Ok – I think you’ve convinced me to finally give cauliflower rice a shot. I’ve been a little scarred by other cauliflower fads (pizza crust – jut can’t do it!) but this looks so delish!

  5. Love the pineapple in here! Fried rice is sooo good and love how healthy your recipe is :)

  6. Hi Erin! Our family LOVES chicken cauliflower fried rice, and this pineapple version was a delicious new variation! So healthy and fresh. I also want to let you know that I (and likely many others) SO appreciate the nutrition information you provide for your recipes. On this one, the carb count did not look right so I plugged recipe into Calorie Count and got same calories as you but just 24.8 grams carbs. Which is awesome for a summer dinner. Thanks again for your hard work and creativity!5 stars

    1. Hi Julie, OH MY GOODNESS! That was quite the typo. 24 grams of carbs is what I actually got too. Thank you for letting me know, and I’m glad the info is helpful!

  7. You just rocked my world I have to say. Last week we had fried rice for dinner (made with left-over brown rice) and I thought, oh I should do a fried rice recipe on the blog. It never occurred to me to do it with cauliflower rice. And the addition of pineapple really… just brilliant!

  8. Haha, don’t knock cauliflower rice even though its been 22 months! It still works :)

  9. This was my first time making a cauliflower rice recipe. It was easy to make. I used carrots, red bell peppers and mushrooms along with the green onions for the rest of my veggies. It was pretty good but I felt it lacked a bit of flavour. I will try it again, perhaps next time with some chicken or some sesame baked tofu added. Thanks for the recipe!3 stars

    1. I’m glad you enjoyed the recipe, Maria! Chicken or sesame baked tofu both sound like delicious additions. Thanks for sharing your feedback!

  10. This was so easy to make and so delicious! My family couldn’t believe how tasty it was. I only used 1/2 the amount of sriracha that was called for because I don’t like things too spicy and it still had amazing flavor. The pineapple makes the rice just sweet enough. I recommend this dish for a simple weeknight side!5 stars

    1. Hi Cathy, while I didn’t measure this out myself. It seems like a medium cauliflower will yield 3-4 cups of florets. Hope this helps!