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
Prep Time 5 minutes
Cook Time 7 minutes
Egg Fried Cauliflower Rice by Emma Eats & Explores - Grain-Free, Gluten-Free, Dairy-Free, Sugar-Free, Vegetarian, Paleo, Primal, Whole30, SCD
  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

72 Comments Add yours

  1. Dagne Goodwin says:

    That looks pretty good! If you are trying to avoid carbs this an awesome idea.

  2. robin masshole mommy says:

    That sounds sooooo good. I would LOVE to make this for my family.

  3. Kaycee says:

    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.

  4. electricrose4 says:

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

  5. jburge328 says:

    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!!!

  6. So yummy!I’ll sure try to cook this receipt!

  7. bitesofflavor says:

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

  8. I just started making my cauliflower rice with sesame oil and it’s a TOTAL game changer! I love the flavors coming together in this dish!

  9. Ana De-Jesus says:

    I have been meaning to try cauliflower rice for a while as it looks like a delicious alternative. I love this version with egg as well x

  10. momknowsbest15 says:

    This looks so tasty. I love the egg added to it, kind of like a gluten free rice.

  11. Sarah Bailey says:

    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.

  12. roseclearfield says:

    I love the concept for this recipe! Egg-fried rice with cauliflower is genius. Pinning!

  13. Sheila Jo says:

    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!

  14. Amber says:

    How interesting! I’ve never tried anything like this before, but it looks and sounds delicious!

  15. This looks so yummy! Cauliflower is one of my favorites, especially with being gluten free because there is just so much you can do with it!

  16. We’re having Korean chicken wings tonight and I think this cauliflower rice would go well with it. I’m heading over to the store to get some cauliflower!

  17. Lisa Rios says:

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

  18. Elizabeth O. says:

    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.

  19. Lindsey says:

    What a quick tasty dish, perfect for lunches and an accompanying dish to a takeaway

  20. Annie Bean says:

    Ooo This looks really tasty. I always have rice as a side dish rather than a lunch main.

  21. What a brilliant twist on an unhealthy yet much-loved and delicious favourite!! This ticks all the boxes!

  22. thehealthfulideas says:

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

  23. TheLondonMum says:

    This looks delicious! And probably really good for me to try out at the moment as I have gestational diabetes.

  24. What a great idea, and a perfect alternative to rice x

  25. Emma this looks divine, I know my kids would love it!

  26. Stressed Mum says:

    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

  27. Nicole Anderson says:

    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.

  28. 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.

  29. Emily Leary says:

    I love cauliflower rice but I’ve never had it egg fried, it looks so good. I’ll have to give it a try soon!

  30. Carrie Hurst says:

    I need to share this with my husband! He would love this.

  31. 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!!

  32. onelazychic says:

    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.

  33. Andrea Broom says:

    This looks really good, I like the mixture of the cauliflower and the egg.

  34. annalisanuttall says:

    Yum this look Delicious. It so healthy and great to have as a side plate to meal. xx

  35. Chinese food is a total addiction and comfort food for me! I am totally going to try this!

  36. ajonsson31 says:

    I’ve actually never heard of egg fried rice, but this sounds intriguing. I’ll have to give it a try. Thanks for sharing!

  37. The Oryx Land Blogger-Sahar says:

    This is a beautiful bealthy recipe that is simple too. I prefer fried rice with a it of soy sauce as for me that distinguishes the taste. That red chilli on top makes the whole dish look yumm!

  38. Azlin Bloor says:

    I adore cauliflower and am always looking for new ways with it. This looks like a great one!

  39. I love a healthy meal and this recipe is right up my alley. I never thought of using cauliflower this way to cook with rice. This is genius!

  40. I always buy cauli rice but having read this I want to make my own x

  41. Sarah says:

    Love the layout of your blog btw! I’ve heard great things about cauliflower rice, your version looks amazing!

    1. emmaeatsandexplores says:

      Thanks Sarah – it’s a free WordPress theme called Dyad!

  42. I do like cauliflower rice – never tried an egg fried version but it does sound good so I will do soon

  43. Sounds delicious, my dad would definitely love this! xo

  44. Dani Muñoz says:

    Yum! What an awesome healthy alternative to a favorite dish of mine! Thanks for the idea!

  45. I’ve still not got around to try cauliflower rice, not sure how I feel about the idea as I don’t like cauliflower x

    1. emmaeatsandexplores says:

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

  46. Ooh this looks so much nicer than the shop bought version – we tried that and it was awful. I’ll give this a whirl! H x

  47. Today I’m home alone and it’s lunch time! My mate, who hates cauliflower is not here so I’ll try it just for myself NOW! thank you

  48. Your food, your photos always make me hungry and it’s only 9am.

  49. cheskaaanels says:

    Oh this looks awesome!! I love low carb food alternatives so this is a real winner!

  50. danasiafantastic says:

    This looks so tasty. I’ve never had cauliflower rice before- what an interesting concept!

  51. Ali says:

    This looks delicious and really healthy! Perfect for when I am making a stir fry at home 🙂

  52. I make cauliflower rice and egg fried cauli rice all the time, its so tasty! xxx

  53. This sounds and looks very yummy. I will try making mine.

  54. Peng Desuyo says:

    Very nice post! I love how you kept things really easy to understand and follow. Can’t wait to try this out!

  55. Jenni Petrey says:

    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!

  56. I love cauliflower rice but having it like this hadn’t occurred to me at all. It sounds super

  57. I like cauliflower but I’m not sure I’d like it like this

  58. I’m not a big fan of cauliflower, but I gotta admit it!! This looks so amazing and yummy. I am going to give it a try.

  59. Kira C says:

    Got to love egg fried rice! I live next door to a chinese takeaway and it’s my favourite! Would love to try this!

  60. Julie Cao says:

    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.

  61. MrsMapp says:

    I had no idea cauliflower can look this yummy! I’m going to give this a try for my family, since we all like fried rice. Thanks for the tip.

  62. Wendy Polisi says:

    My kid said WOW right away when he saw this. Will be making this for him.

  63. Michelle says:

    All your recipes always looks so delicious, can’t wait to try this at home!

  64. I love this idea. Chinese fried rice is a favorite in my house so I’ll have to try this version. It would be so much healthier for us!

  65. Wildish Jess says:

    What a neat twist on fried rice?! I’ll have to try this for dinner!

  66. Lubka Henry says:

    What a lovely recipe. I love cauliflower and might give it a try.

  67. diana says:

    this looks yummy and i love cauliflower, i will make this for my family, i am sure this recipe will be a hit, thanks for sharing

  68. ohhh I do love Egg Fried rice! This looks really good. I need to try this. I’m running out of recipes to try. haha

  69. helenvella says:

    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.

  70. danay says:

    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.

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