Egg Fried Cauliflower Rice

If you love Chinese Food, no doubt you’ll be aware of Egg Fried Rice.  It’s a staple on most Chinese menus and goes with almost every dish from Crispy Shredded Beef, to Sweet & Sour Pork to Honey & Sesame Chicken.  Well, this Egg Fried Cauliflower Rice is my healthier, Low Carb version without all of the MSG that normally comes in a Chinese takeaway.  And made with cauliflower rice, it contains no grains or starchy carbs so it’s great if you’re eating Paleo or the Specific Carbohydrate Diet.  It’s a fresh, light version of a classic that wont give you that heavy feeling that rice can sometimes give.

The first thing to do is to make the Cauliflower Rice.  I have full instructions in my Lemon Cauliflower Rice with Coriander (Cilantro) recipe, but the method is very simple.  All you have to do is chop the cauliflower into florets and then  pulse it in the food processor until it resembles the texture of rice.  Alternatively, if you don’t have a food processor you could always just grate the cauliflower but the ‘grains’ will be slightly larger.

Heat the sesame oil in a wok or a frying pan.  I like to use sesame oil as it has a lovely, nutty flavour that goes so well in Asian dishes but any oil will be fine.  Slice the spring onions (scallions) and the garlic.  Add these to the pan and cook for a couple of minutes.Egg Fried Cauliflower Rice by Emma Eats & Explores - Grain-Free, Gluten-Free, Dairy-Free, Sugar-Free, Vegetarian, Paleo, Primal, Whole30, SCD

Add the Cauliflower Rice and the frozen peas and stir fry for a few minutes to soften the rice and defrost the peas.Egg Fried Cauliflower Rice by Emma Eats & Explores - Grain-Free, Gluten-Free, Dairy-Free, Sugar-Free, Vegetarian, Paleo, Primal, Whole30, SCD

Scrape the cauliflower away from a small space in the pan so you have an area to cook the egg.  Crack the egg into a bowl, whisk to combine the yolk and the white and then pour into the space in the frying pan.  Scramble the egg in the pan until it all cooked and then stir it through the rest of the ingredients.

Season with plenty of salt and pepper and it’s ready to serveEgg Fried Cauliflower Rice by Emma Eats & Explores - Grain-Free, Gluten-Free, Dairy-Free, Sugar-Free, Vegetarian, Paleo, Primal, Whole30, SCD

I like to serve this Egg Fried Cauliflower Rice alongside my Sticky Chinese Chicken Thighs as it soaks up all the delicious sauce.  I also use it as a base for my Honey & Sesame Sticky Chicken and my Sweet Chilli Salmon!Egg Fried Cauliflower Rice by Emma Eats & Explores - Grain-Free, Gluten-Free, Dairy-Free, Sugar-Free, Vegetarian, Paleo, Primal, Whole30, SCD

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Egg Fried Cauliflower Rice Yum
Egg Fried Cauliflower Rice by Emma Eats & Explores - Grain-Free, Gluten-Free, Dairy-Free, Sugar-Free, Vegetarian, Paleo, Primal, Whole30, SCD
Prep Time 5 minutes
Cook Time 7 minutes
Servings
people
Ingredients
Prep Time 5 minutes
Cook Time 7 minutes
Servings
people
Ingredients
Egg Fried Cauliflower Rice by Emma Eats & Explores - Grain-Free, Gluten-Free, Dairy-Free, Sugar-Free, Vegetarian, Paleo, Primal, Whole30, SCD
Instructions
  1. Rice the cauliflower in a food processor or by grating it.
  2. Slice the spring onions (scallions) and the garlic.
  3. Heat the sesame oil in a wok or frying pan and fry the spring onions (scallions) and garlic for a couple of minutes to soften them.
  4. Add the riced cauliflower and frozen peas and cook for a couple of minutes to soften the cauliflower and defrost the peas.
  5. Make a small well in the side of the wok in which to cook the eggs.
  6. Crack the eggs into a cup and whisk to combine the yolks and whites.
  7. Pour into the well and scramble until the egg is cooked all the way through.
  8. Stir the cooked eggs through the rest of the dish.
  9. Season well with salt and pepper and serve.
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Allergy & Dietary Information for Egg Fried Cauliflower Rice

This Egg Fried Cauliflower Rice recipe is Grain-Free, Gluten-Free, Refined-Sugar Free & Dairy-Free.  It’s also suitable for SCD (Specific Carbohydrate Diet), Vegetarian, Low Carb and Whole30 Diets.  If you want to leave the peas out then this recipe is also Paleo.

See my Products Page for Ingredients & Bakeware that I recommend.

Pin it for later Egg Fried Cauliflower Rice by Emma Eats & Explores - Grain-Free, Gluten-Free, Dairy-Free, Sugar-Free, Vegetarian, Paleo, Primal, Whole30, SCD

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  1. This looks sooooo good! I’ve heard a lot of yummy cauliflower recipes, but I haven’t tried any yet. I’m putting this on my list of recipes to try.

  2. This looks like a great quick and easy dish! I love egg fried rice but have never tried it with cauliflower, sounds delicious! Cheers!

  3. That looks so good! I also love that your site keeps the picture up in the side making you more hungry as you read through! Genius!!!

  4. This looks and sounds delicious! I LOVE cauliflower rice and fried rice. Definitely trying this recipe soon!

  5. This looks fantastic and so much healthier than regular rice. I’ve been meaning to try making cauliflower rice and just haven’t gotten around to it. This would be a great first recipe to try.

  6. I’m planning to try the frozen cauliflower rice (I’m lazy). It’s been sold out the past 2 times I went to the local grocery store!

  7. I’ve always wanted to try cauliflower rice. I love Chinese fried rice and I look forward to trying this recipe.

  8. Cauliflower being used as rice is getting pretty common and it’s a very good replacement for the popular grain. I love how versatile it is! It goes so well with the simplest of ingredients.

  9. MSG is something I definitely do not want to consume, that’s why I don’t really buy takeout anymore. Love cauliflower rice!

  10. We are currently on a low carb diet and we love cauliflower rice, but have only made it to go with a curry and not thought about egg fried, I have saved this and have signed up for your recipes x

  11. I am so happy I came across this fabulous recipe! My partner and I are both on low carb diets at the moment and I have never tried substituting rice with cauliflower and this recipe just looks delicious. Lovely photos and step by step layout – thank you.

  12. Never heard of E.F.C.R. before but I’m always looking for new things to try. Not many restaurant options where I spend most of the week, so I’ve learned to experiment with cooking.

  13. Loooks so so so so so good! I made a version of cauliflower fried “rice” on my blog before and I added ground beef. It was quite possibly one of the tastiest meals I have ever had. I need to make your version and what do you know….. I HAVE A HEAD OF CAULIFLOWER and EGGS in the fridge!!

  14. I have never tried to make cauliflower rice before. But it seems not that difficult and I will try it out tomorrow. Fried rice is my favourite but I have been trying to reduce carbohydrate so this is perfect.

    • You’d never know it was cauliflower Rhian – it doesn’t taste of anything except the flavours you add to it!

  15. I have always wanted to try making Cauliflower rice. I have also seen a recipe for pizza bases made from cauliflower. Just not sure if I’ll be able to trick my kids into eating it!

  16. I have to say that we do not eat Egg Fried Cauliflower Rice in China, but your Egg Fried Cauliflower Rice looks so amazing with scallions, and your way to turn the Cauliflower into cauliflower rice is so simply and fast. I love Cauliflower and would love to make this dish someday.

  17. I love cauliflower and am always trying different ways to make it have some flavor and this looks very good. I am going to give it a try. Your images make it look very tasty, thank you.

  18. I’m in looooove with Cauliflower. We completely replaced mashed potatoes and rice with it. I haven’t tried a fried rice version, and this one is so easy that it MUST be made.