One-Skillet Fried Cauliflower Rice Recipe

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I’m not sure how I made it my whole life without realizing how totally amazing cauliflower is.

One-Skillet Fried Cauliflower Rice. Fried Rice without the Rice?!? You will love what we used instead!

Yeah, I know what I’m saying, and I’m sure a few of you are reading that opening sentence a few times to make sure you’re seeing it correctly. I’m saying it and I’m not taking it back because it’s so true! Enter “cauliflower recipes” into Google and you are sure to come up with half a bazillion ways to creatively use cauliflower in your meals that go way beyond the steamed florets Grandma makes alongside carrots and broccoli at Sunday suppers.

I now venture down the cauliflower rabbit hole and my family’s meals are forever transformed because of it. I’ve mashed cauliflower. I’ve roasted it. I’ve even tried making those crumbly white flowers (yes, they are actually flowers) into a warm breakfast dish. I think I have experimented with the culinary limits of cauliflower like few others and I am pretty excited to share with you one of my favorite cauliflower concoctions yet: One-Skillet Fried Cauliflower Rice   

One-Skillet Fried Cauliflower Rice. Fried Rice without the Rice?!? You will love what we used instead!

I have fond childhood (okay, and adult) memories of traditional fried rice. I love the blend of flavors, textures, and colors into one tasty dish. However, let’s be honest, it’s pretty far from healthy. Despite having veggies in it, the rice that you enjoy from take-out boxes during lazy Friday night movies on the couch has a lot of sodium, preservatives, and processed junk in it. But rest assured, it doesn’t have to be this way! You can have your fried rice and eat your veggies too!

One-Skillet Fried Cauliflower Rice. Fried Rice without the Rice?!? You will love what we used instead!

This one-skillet fried cauliflower rice recipe has all the beautiful flavors, textures, and colors of its not-so-healthy muse, but packs tons of good-for-you ingredients into one large skillet. Instead of white or brown rice, the base for this recipe is cauliflower crumbled to take on the appearance and texture of rice. Using a food processor, pulse the cauliflower until it is crumbly and resembles rice. So, you are also bringing a veggie-loaded dish to the table (or couch) in a creative, unexpected way. Plus, you use coconut oil for frying.

This version of one-skillet fried cauliflower rice is gluten and soy free. It calls for coconut aminos instead of soy sauce. If you have never heard of this awesome ingredient, I encourage you to hit the internet and look it up! It includes aged coconut tree sap and sea salt only and tastes remarkably like soy sauce. Find it easily at many health food stores or purchase it online.  Of course, if you are not trying to avoid gluten or soy, please feel free to substitute soy sauce for the coconut aminos in this recipe.

If you fancy the idea of cauliflower rice, try my Fast Curry Cauliflower Rice with Toasted Almonds!

FOOD - One-Skillet Fried Cauliflower Rice. Fried Rice without the Rice?!? You will love what we used instead!
Taesha is a mother and teacher with a passion for healthy living. Through The Natural Nurturer, Taesha inspires parents and caregivers with ideas and easy wholesome recipes that are family friendly.

One Skillet Cauliflower Fried Rice

3.5 from 8 votes
Print Pin Rate
Course: Main Course
Cuisine: American
Keyword: One Skillet Cauliflower Fried Rice
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Calories: 255kcal


  • 1 medium cauliflower
  • 4 large egg
  • 1/2 cup, chopped onion
  • 3 clove garlic
  • 3 medium carrot
  • 1 cup corn, frozen
  • 3/4 cup green peas, frozen
  • 5 tablespoon soy sauce, low sodium
  • 1 1/2 tablespoon coconut oil
  • 1/8 teaspoon salt
  • 1/8 teaspoon black pepper, ground


  • Cut cauliflower into florets, discarding the tough core of the vegetable. Wash and dry florets. Using a food processor and the “S” blade, pulse the cauliflower until it is crumbly and resembles rice. Depending on the size of your food processor, you may have to do this in multiple batches. Once you are done “ricing” the cauliflower, set it aside.
  • In a large skillet, heat the coconut oil over medium heat. Once the oil is hot, add the garlic and onions to the pan. Cook for about 2-3 minutes or until the onions are soft and translucent.
  • Add the peas, carrots, and corn to the skillet and cook for 6-8 more minutes, or until the carrots have started to soften.
  • Next, add the riced cauliflower to the pan. Cover and cook for about 7-9 minutes or until the cauliflower is soft.
  • Add the whisked eggs and coconut aminos or soy sauce to the pan, mixing with a large spoon until all veggies are evenly coated with egg. Cook for 3-5 more minutes or until eggs are cooked.
  • Serve warm. Store leftovers in fridge for 5-7 days.
  • Serves 4.
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Calories: 255kcal | Carbohydrates: 26g | Protein: 17g | Fat: 11g | Saturated Fat: 6g | Cholesterol: 186mg | Sodium: 337mg | Fiber: 7g | Sugar: 11g

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Recipe Rating


Would it work to ease in with “cauli-rice” by trying half and half rice and cauli? Would this freeze well? Thanks!

Though you use “low” sodium in your recipe, sodium should still be shown on nutritional facts. 1 Tablespoon has about 11% DV of sodium.

3 stars
Overall I think it was blend and missed something. Perhaps adding some marinated chicken or tofu could’ve helped.