Healthy Cauliflower Fried Rice

The BEST Healthy Cauliflower Fried Rice... let me show you how I made it.


Cauliflower is one of the most underrated vegetables out there. It takes on the flavor of whatever you add to it and it’s extremely low calorie/low carb. Since it is so low calorie, you can eat lots of it and actually feel full. Plus, it’s healthy so it’s a win win!

When you take it to the next level when making “rice,” the possibilities of flavor combinations are truly endless. I’ve always believed in volume eating and I never starve myself. I want to eat a big large plate of nutrient dense food and cauliflower is the perfect vehicle for this. I’m telling you, it’s the star of the show and it should be the star of more shows. I could incorporate cauliflower into breakfast, lunch, dinner and still never get tired of it.  I even added to smoothies and trust me, you would never even know.

I absolutely LOVE chinese takeout, so that’s why I decided to make the keto and low carb version of the meal I always order.


Like everything in my life, I like to keep things simple, easy and delicious. Cauliflower rice can be made very complicated but also very simple. Personally, I like to keep things simple and this is the recipe that works for my family and I. Plus, we all love it and crave it constantly! Definitely a crowd favorite.

There’s two ways you can do this. You can purchase a head of cauliflower and blend it in your food processor or buy a frozen bag from Costco. I will be buying the frozen bag because, this busy mom of two ain’t got time for that.
The large bags from Costco or Smart and Final come in pack of four and for this recipe, I use two frozen bags.

I follow the directions on the bag, microwave for five minutes and drain them completely.

WARNING: These bags are extremely hot so please learn from my mistakes. Let them cool down a bit or grab a towel to drain them over the sink.

I also use frozen vegetable medley that I keep in my fridge along with the frozen cauliflower rice. Again, feel free to make this all fresh but I definitely like it to be a quick process and it still turns out yummy.


The cauliflower fried rice is truly a meal within itself. You can have about 2 to 3 cups of it and probably still stay within your macros and calories for the day but everyone is different, so double check. I personally like to add protein whether it be shrimp, chicken, beef or tofu – whatever you like but I definitely recommend adding an additional protein to the eggs.

I always top mine with Sriracha hot sauce and spicy mayo. Mm, my mouth is seriously watering thinking about it. This meal also reheats very well, making it a great meal prep to store in your fridge or freezer.

Healthy Cauliflower Fried Rice

Prep Time 5 mins Cook Time 20 mins Total Time 25 mins
Servings: 4 Calories: 100



  1. Follow the directions on the back of the frozen cauliflower bag. I microwave them for five minutes and then drain completely.

  2. Bring a large pan to a medium heat.  I add a tiny bit of oil in before my frozen vegetables. Cook for 3-5 minutes or until they're a little bit soft. 

  3. Add in the cauliflower rice, sesame oil, soy sauce and garlic and mix well.

  4. Then, I make a well in the center of the pan pushing all of the contents to the edge. Crack your three eggs and scramble.

  5. Cook your eggs in the middle of the pan for about 3-4 minutes.

  6. After scrambling the eggs to your liking, mix everything together and serve!

Nutrition Facts

Serving Size 1 Cup

Servings 4

Amount Per Serving
Calories 100kcal
% Daily Value *
Total Fat 5g8%
Total Carbohydrate 5g2%
Protein 8g16%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.


The protein is not included in the macros.

Total carbs are net carbs.

Keywords: keto, low carb, low calorie, cauliflower rice, cauliflower, roasted cauliflower, roasted veggies, vegetables

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