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Asian Cauliflower Fried Rice is one of my favorite quick and easy vegetable dishes.It tastes like Chinese take-out and gives you the same satisfaction as rice but it’s grain free, high in nutrients and low glycemic. You’ll feel nourished and energized.

Asian Cauliflower Fried Rice in bowl

Garlic and ginger infuse the cauliflower with flavor, lots of diced bits of vegetable and soft scrambled eggs give it body, soy sauce and sesame oil give it an authentic taste.

It’s good to eat lots of vegetables. They give you the nutrients and fiber your need for good digestion, stable blood sugar and balanced hormones.  In other words, vegetables make you feel happy and healthy.

In order to eat lots of vegetables the recipes have to be easy to make and taste delicious. I make this dish as simple as possible so it comes together in 15 minutes. The flavors are vibrant and balanced.

The bulk of the dish is riced cauliflower.  Just pulse the raw cauliflower into “rice” in the food processor or many supermarket have it ready made.  You can also do it by hand with a box grater!

Start by getting all your ingredients together.  In French cooking they call it Mise en place (French pronunciation: ​[mi zɑ̃ ˈplas]).  It refers to having everything ready before cooking.

You can cut up your own carrots or buy a mixture of frozen carrots and peas.

I always use frozen peas. They’re easy and taste great.

A dish is most satisfying when you have all 5 tastes; salty, sour, sweet, spicy and bitter.

The chopped scallions, ginger and garlic give the dish a spicy, bitter flavor.

The sauce is simply gluten free soy sauce, rice vinegar and a pinch of coconut sugar. The combination gives you a balanced salty, sour, sweet flavor.

It doesn’t take long to cook, only 5 minutes.

Once you have your cauliflower rice and cut vegetables cooked, make a well in the center of the pan and add your eggs.  Stir gently and continuously until the eggs are fully cooked then mix into the ‘rice’.

Very easy, everything in one pan.

If you’re not a fan of eggs leave them out.  You can even add a bit of cooked chicken for more protein.

Asian Cauliflower Fried Rice in pan

This Asian Cauliflower Fried Rice is simple, nutritious, delicious and satisfying.

After making it 2 or 3 times you’ll find it’s simple enough to prepare without even looking at the recipe. I make it almost every week.

Your body will thank you for the energy it provides . You’ll love the feeling of strength and flexibility you get from this dish.

“To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear.”                                                      ~Buddha 

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Asian Cauliflower Fried Rice

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  • Author: Ingrid DeHart -
  • Total Time: 15 minutes
  • Yield: 4 servings 1x


This easy to make vegetable dish tastes like Chinese take-out and gives you the satisfaction of eating rice but it’s high in nutrients and low glycemic. It makes you feel strong and energized.


  • One medium head cauliflower, about 2 pounds or (5 cups riced)
  • 34 tablespoons gluten free soy sauce
  • 1 teaspoon coconut sugar
  • 1 teaspoon rice vinegar or apple cider vinegar
  • ¼ teaspoon Celtic sea salt
  • 2 tablespoons coconut oil or avocado oil
  • 1 cup chopped scallions, light and green parts separated
  • ¼ teaspoon red pepper flakes
  • 3 garlic cloves, minced
  • 1 tablespoon fresh ginger, minced
  • 1 cup carrots, chopped into small cubes (or frozen peas and carrots)
  • 1 ¼ cups frozen peas (or 2¼ cups frozen peas and carrots)
  • 2 pastured eggs, beaten (optional)
  • 1 teaspoon Asian toasted sesame oil
  • Sesame seeds for garnish (optional)


  1. Put the cauliflower in a food processor and pulse until you get rice size pieces. Put into a bowl. Alternatively, grate on the large holes of box or hand-held grater. Set aside. Or buy cauliflower already riced.
  2. Mix 3 tablespoons soy sauce, coconut sugar, vinegar and salt in a small bowl.
  3. Heat oil in a large sauté pan over medium-low heat.
  4. Add the light scallions, red pepper flakes, garlic, ginger and cook, stirring often, until softened but not browned, 1 to 2 minutes.
  5. Add carrots (fresh). Cook on medium heat stirring often, for about 3 minutes.
  6. Add the cauliflower. Sauté on medium-high 3 minutes while stirring until cauliflower is no longer raw. Don’t let it get too soft.
  7. Rinse the frozen peas (and frozen carrots) under hot water to defrost. Add to the cauliflower mixture and continue cooking until the cauliflower “rice” is tender-crisp and the peas are warmed through, 1-2 minutes.
  8. Make a well in the middle, turn the heat down, and add the eggs. Stir gently and continuously until the eggs are fully cooked then mix into the ‘rice’.
  9. Stir in the soy sauce mixture, 1 teaspoon sesame oil and dark green scallions.
  10. Taste and adjust seasoning (adding the remaining tablespoon of soy sauce if necessary).


If you’re vegan leave out the egg. You can add sauteed tofu if you like.

  • Prep Time: 10
  • Cook Time: 5
  • Category: Vegetable
  • Cuisine: Asian Paleo, Vegan-Option, Gluten Free

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If you like this recipe, try these other cauliflower dishes.

Cauliflower Mashed Potatoes with Golden Garlic

Cauliflower Rice

Moroccan Spiced Cauliflower

Green Cauliflower Mash

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