Cauliflower Fried Rice (Egg and Soy-free)

ByNkechi Ajaeroh, MPH
12 Comments

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Healthy and delicious Cauliflower fried rice is an easy, low-carb, and keto-friendly version of the famous fried rice recipe! This dish comes together in less than 20 minutes! And you can serve it with any main dish of your choice! And did I mention that this cauliflower fried rice recipe is gluten-free, dairy-free, egg-free, soy-free, and vegan? Hope you give it a try!

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Healthy and delicious Cauliflower fried rice is an easy, low-carb, and keto-friendly version of the famous fried rice recipe! This dish comes together in less than 20 minutes! And you can serve it with any main dish of your choice! And did I mention that this cauliflower fried rice recipe is gluten-free, dairy-free, egg-free, soy-free, and vegan? Hope you give it a try!

Cauliflower Fried Rice Recipe.

Healthy and delicious Cauliflower fried rice is an easy, low-carb, and keto-friendly version of the famous fried rice recipe! Grab a fresh cauliflower head and shred it using your hand-held shredder or processor. Alternatively, you can buy shredded cauliflower and make this recipe! All you will need for this healthy cauliflower fried rice recipe is shredded cauliflower and vegetables! This healthy dish comes together in less than 20 minutes! And you can serve it with any main dish of choice! Additionally, this cauliflower fried rice recipe is gluten-free, dairy-free, egg-free, soy-free, and vegan!

First of all, I love cauliflower very very much! And even though I adore this vegetable, I still expressed great doubts when I was repeatedly asked to make cauliflower fried rice. I will be lying if I tell you otherwise. The truth is that I grew up eating fried rice; I mean real fried rice made with real rice. I wasn’t sure how cauliflower “fried rice” was going to be, I have seen plenty mushy cauliflower fried rice, and I didn’t want to be part of that. However, this cauliflower fried rice changed my perspective! Annnnnd, this was good!

Healthy and delicious Cauliflower fried rice is an easy, low-carb, and keto-friendly version of the famous fried rice recipe! Grab a fresh cauliflower head and shred it using your hand-held shredder or processor. Alternatively, you can buy shredded cauliflower and make this recipe! All you will need for this healthy cauliflower fried rice recipe is shredded cauliflower and vegetables! This healthy dish comes together in less than 20 minutes! And you can serve it with any main dish of choice!

why you will love this Egg & Soy-free Cauliflower Fried Rice.

Well, if you have ever hesitated about cauliflower rice, you are not alone; I did initially; however, I am now a believer. Cauliflower rice is amazing for several reasons. And here are some of them. I’d like to present reasons to love my tasty and healthy cauliflower fried rice recipe..

  • It is easy to make! This recipe takes way less time than my authentic fried rice recipe!
  • A healthier alternative to rice (need I say more?)
  • It has fewer calories than rice and tastes as delicious as regular fried rice!
  • This recipe is versatile and pairs well with any main dish!
  • Nutritious; packed with healthy vitamins and minerals from the veggies!
  • Delicious.
  • A great recipe for a beginner cook!
  • Perfect for Meal Prepping! This recipe is a fantastic low-carb dish that is excellent for meal prep! I typically double batch it at the start of the week and then serve it with chicken or salmon throughout the week as lunch or dinner! 
Healthy and delicious Cauliflower fried rice is an easy, low-carb, and keto-friendly version of the famous fried rice recipe! Grab a fresh cauliflower head and shred it using your hand-held shredder or processor. Alternatively, you can buy shredded cauliflower and make this recipe! All you will need for this healthy cauliflower fried rice recipe is shredded cauliflower and vegetables! This healthy dish comes together in less than 20 minutes! And you can serve it with any main dish of choice!

the Origin of Cauliflower.

The word “Cauliflower” has Italian origin, and originally derived from “cavolfiore,” which means “cabbage flower” in English translation. While the name is said to originate from Latin. The vegetable itself originated from the northern Mediterranean. Wait; what?

Cauliflower belongs to the same family as broccoli, brussels sprouts,  kale, collard greens, and cabbage. Equally important to note is that there are about four colors of cauliflower namely; white, green, lime/light green, purple, and orange cauliflowers.

Cauliflower belongs to the same family as broccoli, brussels sprouts,  kale, collard greens, and cabbage. Equally important to note is that there are about four colors of cauliflower namely; white, green, lime/light green, purple, and orange cauliflowers.
Am yet to try the other colors. I usually buy and cook white cauliflower. Have ever tried the other colors?

the Ingredients you will need:

  • Fresh Cauliflower (shredded) or riced cauliflower
  • Mixed Vegetables
  • Extra Virgin Olive oil
  • Onions (reduce if you wish, but I love onions)
  • Green/Spring onions
  • Green bell pepper
  • Vegetable Bouillon
  • Salt 
  • Black pepper or any pepper of choice
  • Dry thyme (optional)

watch how to make this recipe:

how to cook cauliflower fried rice (step-by-step):

To make this recipe, you will need to shred your fresh cauliflower or use a food processor to shred it. On the other hand, you can buy riced cauliflower from the grocery store.

  1. Gather Your Ingredients.

    Gather the Ingredients: shredded or riced cauliflower, mixed vegetables, chopped fresh green bell peppers, onions, green/spring onions, salt and pepper.

  2. Season The Shredded Cauliflower (Optional Step).

    Place the shredded cauliflower or riced cauliflower into a bowl and season it with a dash of salt and vegetable bouillon. This enhances the taste of bland cauliflower before you start cooking. You can skip this step!

  3. Make Your Rice

    Place a clean pan on the stove and set the heat to medium. Add olive oil, sprinkle in a dash of salt as the oil heats up. Then add small onions; allow the onions to soften, and add the green pepper. Allow the green pepper to cook and then add some of the mixed veggies. Sprinkle some seasoning vegetable bouillon powder, curry powder, thyme, and black pepper. Keep sautéing for the infusion of flavors. Then, introduce the cauliflower. With the cauliflower in, keep stirring until fully cooked, and gently throw in some green onions at the end. Finally, taste and adjust flavors.Healthy and delicious Cauliflower fried rice is an easy, low-carb, and keto-friendly version of the famous fried rice recipe! Grab a fresh cauliflower head and shred it using your hand-held shredder or processor. Alternatively, you can buy shredded cauliflower and make this recipe! All you will need for this healthy cauliflower fried rice recipe is shredded cauliflower and vegetables! This healthy dish comes together in less than 20 minutes! And you can serve it with any main dish of choice!

  4. Repeat

    Repeat the process to cook the rest of the cauliflower rice.

The Best Rice EVER?

For the fact that this dish comprises of only vegetables, and vegetables alone, you can absolutely have it for breakfast. No sugar, no carb, no meat, no guilt. Just joy. And yes, best rice recipe ever!

Healthy and delicious Cauliflower fried rice is an easy, low-carb, and keto-friendly version of the famous fried rice recipe! Grab a fresh cauliflower head and shred it using your hand-held shredder or processor. Alternatively, you can buy shredded cauliflower and make this recipe! All you will need for this healthy cauliflower fried rice recipe is shredded cauliflower and vegetables! This healthy dish comes together in less than 20 minutes! And you can serve it with any main dish of choice!

Without further ado let’s make this delight! Also, do not forget to check out my cauliflower Mac and Cheese as well!

Make this recipe following this Recipe Card:

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Healthy and delicious Cauliflower fried rice is an easy, low-carb, and keto-friendly version of the famous fried rice recipe! Grab a fresh cauliflower head and shred it using your hand-held shredder or processor. Alternatively, you can buy shredded cauliflower and make this recipe! All you will need for this healthy cauliflower fried rice recipe is shredded cauliflower and vegetables! This healthy dish comes together in less than 20 minutes! And you can serve it with any main dish of choice!

Cauliflower fried rice (Eggs and Soy-Free)

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 4 reviews
  • Author: Nkechi Ajaeroh
  • Prep Time: 7 minutes
  • Cook Time: 13 minutes
  • Total Time: 20 minutes
  • Yield: Serves 2 – 4 1x
  • Category: Lunch/Dinner
  • Method: Stove-top
  • Cuisine: Universal
  • Diet: Vegan
Print Recipe

Description

Healthy and delicious Cauliflower fried rice is an easy, low-carb, and keto-friendly version of the famous fried rice recipe! This dish comes together in less than 20 minutes! And you can serve it with any main dish of your choice! And did I mention that this cauliflower fried rice recipe is gluten-free, dairy-free, egg-free, soy-free, and vegan? Hope you give it a try!

Ingredients

Scale
  • ½ head of cauliflower (shredded)
  • 1 cup of mixed vegetables
  • 1 cup of yellow onions (reduce if you wish, but I love onions)
  • 1/3 cup green onions
  • ½ cup of green bell pepper
  • 1 teaspoon of vegetable seasoning powder bouillon (divide into two; add one piece to shredded cauliflower and the other part to sautéing)
  • 1/2 teaspoon of salt (split into two; add one part to shredded cauliflower and the other part to sautéing)
  • ¼ black pepper or any pepper of choice
  • 1 tablespoon of extra olive oil

Instructions

  1. Season The Shredded Cauliflower. Place the shredded cauliflower or riced cauliflower into a bowl and season it with a dash of salt and Knorr boullion or Maggi. This enhances the taste of bland cauliflower before you start cooking.
  2. Make Your Cauliflower Fried Rice. Place a clean pan on the stove and set the heat to medium. Add olive oil, about one-two teaspoon(s); sprinkle in a dash of salt as the oil heats up. Then add small onions; allow the onions to soften (about 1 minute), and add the green pepper. Allow the green pepper to cook for 1 – 2 minutes, and then add some of the mixed veggies. Sprinkle some seasoning vegetable boullion powder, curry powder, and black pepper. Keep sautéing for two additional minutes for the infusion of flavors. Then, introduce the cauliflower. With the cauliflower in, keep stirring until fully cooked, and gently throw in some green onions at the end. Finally, taste and adjust flavors. Healthy and delicious Cauliflower fried rice is an easy, low-carb, and keto-friendly version of the famous fried rice recipe! Grab a fresh cauliflower head and shred it using your hand-held shredder or processor. Alternatively, you can buy shredded cauliflower and make this recipe! All you will need for this healthy cauliflower fried rice recipe is shredded cauliflower and vegetables! This healthy dish comes together in less than 20 minutes! And you can serve it with any main dish of choice! 
  3. Repeat. Repeat the process to cook the rest of the cauliflower rice. Make sure check out the video of this recipe.

Notes

Add salt and pepper according to your taste.

The vegetables may seem too much for half head of cauliflower, please feel free to reduce/adjust as you need. The goal of this recipe is to show you my process of cooking cauliflower fried rice without eggs and soy-sauce!

I hope you got something out of  this recipe and then make yours as you wish.

I used Vegetable Bouillon powder, but, you can skip it.

Please not that you will not need up 20 minutes if you are making food worth of one person. And if you are using frozen or already shredded cauliflower (riced cauliflower) then time reduces even more!

Make this dish bit by bit; do not cook everything at the same time. It might become mushy.

Add any other spice you would like to add.

I like my veggies to be a little crunchy, so I rarely cook them long. Do not add water to this cauliflower rice recipe! 

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more Low-Carb Lunch/dinners to Try:

Super healthy and easy-to-make strawberry blueberry spinach salad, aka berry spinach salad with lime olive oil vinaigrette, is loaded with nutritious antioxidants, vitamins, and minerals. Amazingly this spinach and berry salad calls for only a few ingredients - spinach, strawberries, blueberries, walnuts, and a simple lime olive oil vinaigrette! This strawberry blueberry spinach is low-carb, gluten-free, vegan, and easily customizable. #Salad #Spinachsalad #healthysalad #Strawberrysalad #detoxsalad #vegan #lowcarb
Healthy Shredded Beet Salad is low carb, vegan, gluten-free, paleo-friendly, easy to make, and nutritious! (And in my opinion, the Best Way to enjoy fresh Beetroot) This very nutritious and insanely delicious shredded beet salad with citrus dressing is perfect for lunch, dinner, or a healthy vegetable side dish. Heart-Healthy salad | Healthy Shredded Beet Salad | Low-carb | vegan | gluten-free |paleo-friendly | Nkechi Ajaeroh Salad recipe #WeightlossSalad #Beetsalad #beets #beetsrecipes
This 4-ingredient spring mix salad with air fryer chicken breast and apple cider vinaigrette is fresh, flavorful, and easy to make. It is perfect for meal prep. You can prep all the ingredients individually at the start of the week and then assemble them for an easy weekday lunch or dinner
Super easy, nutritious, and satisfying red cabbage taco is one low-carb lunch you need in your arsenal! This fresh cabbage leaves taco requires only a few ingredients. This isn't your regular tacos; the vibrant and firm red cabbage substitutes your taco shell, making an unforgettable lunch or dinner experience!

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Healthy and delicious Cauliflower fried rice is an easy, low-carb, and keto-friendly version of the famous fried rice recipe! Grab a fresh cauliflower head and shred it using your hand-held shredder or processor. Alternatively, you can buy shredded cauliflower and make this recipe! All you will need for this healthy cauliflower fried rice recipe is shredded cauliflower and vegetables! This healthy dish comes together in less than 20 minutes! And you can serve it with any main dish of choice! This cauliflower fried rice recipe is gluten-free, dairy-free, egg-free, soy-free, and vegan!

THANKS FOR STOPPING BY! Stay well, safe and keep living your life to the fullest!

Nkechi Ajaeroh's blog nkechiajaeroh.com for healthy food recipes, and healthy living. tips.

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I'm Nkechi Ajaeroh, a 2x International Best Selling Author, Food Enthusiast, and Public Health expert with a Master's in Public Health. Originally from Nigeria, I now reside in the United States. My passion is crafting heart-healthy Nigerian meals with an American twist. My blog explores the joy of food and life, sharing my personal and professional journey and helping you navigate your healthy lifestyle. I am dedicated to impacting lives through storytelling and inspiring others to achieve their personal goals. LEARN MORE ABOUT ME

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12 Comments

  1. Anthony Mercy says:

    I thought you will add rice to the meal.

    Reply

    1. Hello, Anthony,
      Thanks for stopping by.
      No, the intention is to use cauliflower to replace real rice. This is a great subtitute to all that want to go easy on carbohydrates.
      I hope it helps.
      Kechi.

      Reply

  2. I love when you use cauliflower instead of rice. Looks so delicious.
    .



    Reply

  3. I am loving all the flavors and textures in this veggie packed fried rice. It’s a perfect side dish or meal for my family.



    Reply

  4. We are always looking for new ways to eat more veg and this was amazing. So easy to make too.



    Reply

  5. I had a busy upcoming week, so I did a meal prep with this. So easy and delicious! This cauliflower fried rice is now my new go-to!

    Reply

  6. Love this healthier version of fried rice!! It was super flavorful, had great texture, and paired really well with a stir fry I made for dinner last night!



    Reply