Cauliflower Fried “Rice”

Here's a low-carb version of fried rice, loaded with vegetables to satisfy your Chinese takeout cravings. Cauliflower florets are quickly chopped and stir-fried to create a flavorful fried “rice” dish!

  • Prep time: 30 minutes
  • Cook time: 15 minutes
  • Yield: 4 Servings


  • 8 ounces extra firm tofu, cut into 1/2-inch cubes
  • 1/2 teaspoon sesame oil, divided
  • 1/4 teaspoon white pepper, divided
  • 1/2 teaspoon kosher salt, divided
  • 1 head cauliflower (about 2 1/2 pounds)
  • 2 tablespoons vegetable oil, divided
  • 2 large eggs, whisked
  • 1 teaspoon minced garlic
  • 1 teaspoon minced ginger
  • 1/4 cup finely diced red onion
  • 1/2 cup carrots, 1/4-inch dice
  • 1/2 cup red bell pepper, 1/4-inch dice
  • 1/2 cup peas, frozen and defrosted
  • 1 tablespoon soy sauce
  • 2 tablespoons green onions, thinly sliced


1 Prepare the tofu: Line a sheet pan with paper towels. Spread the tofu in an even layer on the paper towel, then place another paper towel on top, lightly press to soak up excess moisture.

After 15 minutes and when the cubes feel dry on the surface, transfer the tofu to a bowl and toss with 1/4 teaspoon sesame oil, 1/8 teaspoon white pepper, and 1/4 teaspoon kosher salt.

Vegan Cauliflower Fried Rice - tofu in bowl with spoon

2 Make the cauliflower rice: Use a knife to remove the outer leaves and cut the cauliflower florets from the stem. Cut florets into 1- to 1 1/2-inch sized pieces.

Add half of the florets to a food processor. Pulse 5 times in 1-second increments until pieces the size of cooked rice are formed. Scrape down the sides of the bowl as needed. Transfer to a large bowl. Remove any large floret pieces that do not get processed and process them with the next batch.

Repeat with processing the remaining cauliflower florets. When finished with both batches, you should have about 5 to 6 cups of cauliflower rice.

Low Carb Cauliflower Fried Rice - cauliflower florets in food processor Low Carb Cauliflower Fried Rice - creating cauliflower rice in food processor

3 Cook the tofu: Heat a wok or large skillet over medium-high heat. Once hot add 1 tablespoon of vegetable oil. Carefully add the seasoned tofu in a single layer, cook for 3 minutes, stirring every minute. The tofu should be lightly browned on the surface. Transfer tofu to a plate.

Low Carb Cauliflower Fried Rice - cooking cubes of white tofu in wok

4 Scramble the eggs: Add the whisked eggs to the wok, use a quick stirring motion to cook and break the eggs into small scrambled pieces. Transfer eggs to the plate with the tofu.

Riced Cauliflower Fried Rice - cooking eggs in wok

5 Stir-fry the vegetables: Add 1 tablespoon of vegetable oil and 1/4 teaspoon of sesame oil to the wok. Add the garlic, ginger, and onions. Stir and cook for 1 minute. Add the carrots and bell peppers, stir-fry for 2 minutes. Add the peas and cook for 1 minute.

Riced Cauliflower Fried Rice - cooking onions and garlic in wok Riced Cauliflower Fried Rice - cooking vegetables in wok

6 Stir-fry the cauliflower rice: Add the cauliflower rice to the wok with the vegetables, stir to combine. Spread into an even layer and allow to cook for 2 minutes without moving. Stir and cook until cauliflower is tender, about 5 minutes.

7 Add the seasonings: Add the soy sauce and 1/8 teaspoon white pepper, stir to combine. Save a few green onions to garnish the dish and add the remaining green onions to the wok, along with the tofu and scrambled eggs. Stir to combine.

Taste the cauliflower fried rice and adjust seasonings as desired. Top with reserved green onions and serve hot.

How to Make Cauliflower Fried Rice - adding brown sauce to - vegetable fried rice in wok How to Make Cauliflower Fried Rice - vegetable fried rice in wok