Vegetable Fried “Rice”

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Vegetable fried rice with cauliflower
Wellness Mama » Blog » Recipes » Side Dish Recipes » Vegetable Fried “Rice”

I’ll admit, I used to eat rice all the time. Even these days, if I’m going to eat a grain, it is going to be rice (usually in sushi). Rice isn’t a regular food for us though, so I was looking for some healthier substitutes that would include more veggies, and vegetable fried “rice” made with cauliflower instead of rice is one of the solutions I found.

This recipe combines the flavors of regular vegetable fried rice from a restaurant with the nutrition boost of cauliflower for a tasty and more nutritious side dish. You can even add chicken to make a full meal! Another advantage is that without the long cook time of the rice, this recipe comes together very quickly for a meal on busy nights.

To make the cauliflower rice-like simply grate it with a box grater or pulse in a food processor until the pieces are rice sized.

I’m not a fan of soy, so I use coconut aminos instead of soy sauce. Coconut aminos (I buy mine here) is a sauce made of coconut sap with a similar flavor to soy sauce, but no soy and no gluten. I’ve also created my own soy sauce alternative recipe using bone broth, that’s quite tasty.

Vegetable fried rice with cauliflower

Vegetable Fried “Rice” Recipe

A simple and fast vegetable fried rice that uses cauliflower in place of rice for extra nutrition.
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Calories 240kcal
Author Katie Wells


4 +



  • Finely chop the carrot and onion and zucchini.
  • Heat half of the sesame or coconut oil in a large skillet on medium high heat.
  • Add the carrot and onion and sauté until starting to soften.
  • Add zucchini and add peas.
  • While those are cooking, grate the cauliflower using a cheese grater or food processor.
  • When vegetables are cooked, remove from heat and set aside.
  • Add the rest of the oil and the cauliflower to the skillet.
  • Cook, stirring constantly, for 3-4 minutes until cauliflower is starting to soften but not mushy.
  • Make a hole in the center of the mixture to reach the bottom of the pan and crack the eggs in to the hole.
  • Sprinkle with 2 tablespoons of the coconut aminos and the garlic powder, salt, and pepper.
  • Scramble the eggs in to the mixture.
  • When eggs are cooked, return vegetables to the pan and stir.
  • Add the remaining coconut aminos and stir until everything is heated and flavors are combined.
  • Enjoy!


Nutrition Facts
Vegetable Fried "Rice" Recipe
Amount Per Serving (1 1/2 cups)
Calories 240 Calories from Fat 154
% Daily Value*
Fat 17.1g26%
Saturated Fat 3g19%
Cholesterol 123mg41%
Sodium 405mg18%
Carbohydrates 15.5g5%
Fiber 4.2g18%
Sugar 5.5g6%
Protein 7.4g15%
* Percent Daily Values are based on a 2000 calorie diet.


Add precooked chicken to make chicken fried “rice” and a complete meal. 

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Do you eat rice? Ever made a variation like this? Share below!


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Katie Wells Avatar

About Katie Wells

Katie Wells, CTNC, MCHC, Founder of Wellness Mama and Co-founder of Wellnesse, has a background in research, journalism, and nutrition. As a mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.


21 responses to “Vegetable Fried “Rice””

  1. Rachel Avatar

    Okay, but can I use frozen riced cauliflower just thawed? (Those big bags of riced cauliflower from Costco are such a time saver for me!)

  2. Teresa Avatar

    5 stars
    Just made this for lunch…it was so good! The texture and taste were perfect. Thanks!

  3. Taylor Avatar

    5 stars
    Great recipe, delicious and easy. I have the Wellness Mama cookbook and found it there. Both kids and hubby love it. Son is severely allergic to eggs so I mix all veggie and seasonings first and then pull out some for him before dumping eggs in for rest of family. I just add leftover protein to his. Goes well with shredded chicken.

  4. Christina Avatar

    I made “white rice” yesterday for my kids and I… Little did they know it was cauliflower.

    I just grated it and added it to a pan. Then I added two tablespoons of water, a tablespoon of butter, salt and pepper. Covered, and cooked for a few minutes. Came out creamy.

    The kids loved it. They totally thought it was rice with a little cauliflower.

  5. Vanessa Avatar

    5 stars
    LOVE this! Great alternative to rice and my daughter enjoyed making it with me. We have tried a few of your recipes and they were all awesome but she really loves this one:-)

  6. Amanda Avatar

    5 stars
    My 2 year old, who hates vegetables, LOVED this rice! I actually had tears in my eyes as he ate his second bowl! Thank you SO much, Katie!

  7. Daryn Avatar

    5 stars
    For everyone looking at these reviews because you’re unsure about cauliflower as rice (like I was)….MAKE THIS. It is really, really good. REALLY good. I don’t even like cauliflower “mashed potatoes’ or cauliflower in general. But, this recipe is seriously just like fried rice. Thanks Wellness Mama…

  8. Tonya Avatar

    I have never used a ricer and I’m looking to buy one. Do you have a brand you recommend?

  9. Jane Rattray Avatar
    Jane Rattray

    You can use frozen cauliflower for”rice”recipes. You just have to pre stream the cauliflower first until no longer frozen then put it through the food processor until it resembles the look of rice. Follow the rest of the recipe from that point.

  10. Gina Avatar

    Incredible recipe! My family (my husband, 9-year old son and 3-year old daughter) thought they were eating fried rice! I am one happy mom! 🙂 Thank you!

  11. andy Avatar

    Thanks as always for your constant flow of good ideas!
    I’m even more of a freak than most of us, Brassica is problematic because of low thyroid function and gas… Better off with white rice…sad face.

  12. Virginia Miner Avatar
    Virginia Miner

    Aha! I made the mistake of steaming my cauliflower first… And it was pretty mushy and not a good texture. This sounds like it will save time AND taste better!

  13. StevieDriscoll Avatar

    I love cauliflower-rice! I love it in Mexican foods best. It looks a lot like rice, but not quite like that picture. Is that photo actually cauliflower or just regular rice?

    1. Wellness Mama Avatar
      Wellness Mama

      Actually cauliflower, but for the sake of the picture, I peeled the stem and used a ricer to get it the right shape…

4.19 from 11 votes (5 ratings without comment)

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