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Cauliflower Fried Rice

Cauliflower Fried Rice
Cauliflower Fried RiceNathan Congleton / TODAY


  • 1 small head cauliflower
  • 2 teaspoons olive oil, plus more if serving with eggs
  • 3 carrots, peeled and diced
  • 3 scallions, thinly sliced at an angle (separate white bottoms and green tops)
  • 1 cup frozen peas, defrosted and drained
  • 2 cloves garlic, peeled and minced
  • Two 1-inch pieces fresh ginger, peeled and minced
  • 1 tablespoon sesame oil
  • 1 tablespoon soy sauce
  • Salt and freshly ground pepper
  • 1 pound Chinese barbecue pork, diced (optional)
  • 4 eggs (optional)

Chef notes

Get your fried rice fix without overloading on carbs. By swapping in healthy cauliflower for regular rice you can indulge in this stir-fried favorite without feeling weighed down.



Halve the cauliflower through the stem. Cut out and discard the tough, leafy parts and cut the head into florets. Rinse in cold water and dry.


Working in batches (do not overcrowd the bowl, fill it only about halfway), add the florets to the bowl of a food processor fitted with the steel blade and pulse until it resembles rice, about 30 seconds. Repeat with remaining cauliflower. Set aside for immediate use or store, covered, in the refrigerator for up to 5 days.


In a large nonstick pan, heat the olive oil over medium-high heat until hot. Add the carrots and the white bottoms of the scallions. Season with salt and pepper and cook, stirring occasionally, until slightly softened, about 3 minutes.


Add the peas, garlic and ginger, and cook, stirring occasionally, for 1 to 2 minutes. Add the cauliflower rice and stir to combine.


Add sesame oil and soy sauce and continue to cook, stirring to combine, about 2 minutes (do not overcook or cauliflower will become mushy). If using pork, add it to the pan, and toss to heat through. Taste to correct seasoning; add salt and pepper if necessary. Transfer to a serving bowl and top with remaining green scallions.


If serving with eggs, in the same pan that you cooked the rice, add about two teaspoons of olive oil and heat over medium until warm. Add eggs, one at a time, keeping them separate. Cook until whites are set and yolks are to your liking, about 5 to 6 minutes. Serve egg on top of rice.