cauliflower fried rice

Easy Cauliflower Fried Rice

Writing this recipe for Easy Cauliflower Fried Rice reminds me of a question that I get asked regularly: “Which is healthier: brown rice, white rice, cauliflower rice, etc.?” 

The answer: ALL have a place in a balanced diet! 

This recipe highlights cauliflower as rice, as a fun way to add variety and try new vegetables. However, white rice or brown rice could easily be substituted here. My family even likes to make an extra side of brown rice with this meal to give the option of mixing 50/50 rice + cauliflower. 

In short, whatever ingredients you have on hand and enjoy is key! 

cauliflower fried rice

Easy Cauliflower Fried Rice 


  • 1 medium head cauliflower
  • 2 large eggs, whisked together
  • 2 tablespoons olive oil 
  • ½ large onion 
  • 2 cloves garlic, minced
  • 1 cup carrots, diced 
  • 1 bag frozen edamame
  • 2 tablespoons soy sauce (or alternative)
  • ½ teaspoon sesame oil 
  • Fresh cracked pepper to taste 


  1. Chop cauliflower into small pieces. Transfer to a food processor or high-speed blender to pulse until you achieve “rice-like” pieces. Be sure not to over-process or cauliflower will turn to mush. 
  2. Heat a large skillet over medium-high heat. Add olive oil, onion, carrots, and garlic. Cook until soft and translucent. 
  3. Add cauliflower and frozen edamame. Cook until the cauliflower is tender, but not mushy, stirring occasionally. 
  4. Push veggies to one side of the pan, allowing room to add whisked eggs. Toss eggs with a spatula, similar to how you’d make scrambled eggs. Once the egg starts to set, combine with the rest of the dish, mixing all ingredients. 
  5. Add soy sauce, sesame oil, and black pepper. Add additional soy sauce or sesame oil per preference. 
  6. Serve warm with your favorite choice of protein (optional). I love it with crispy tofu + hot sauce! 

More reasons to love this meal: 

  • One-Pot = Less Clean Up 
  • Delicious for leftovers. 
  • Customizable. Don’t have frozen edamame? Try frozen peas. 
  • Vegetarian base. Keep it vegetarian or add your favorite animal-based protein upon serving. 

Have you tried this recipe? Let me know your thoughts! Tag @everglownutrition with your recipe creations so we can share them!

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