Asian Cauliflower Fried Rice

Asian Cauliflower Rice Recipe

Course: Main Course
Cuisine: Asian
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4 people
Calories: 85 kcal
Author: Neha Mathur

Healthy Asian Cauliflower Rice is a delicious recipe which tastes just as good as your favourite asian style fried rice. It's gluten free too.



  • 1 Cauliflower Medium Size
  • 2 tbsp Vegetable Oil
  • 4-5 cloves Garlic Crushed
  • 1/2 cup Onion Finely Chopped
  • 1/4 cup Carrot Finely Chopped
  • 1/4 cup Capsicum Chopped
  • 1/4 cup Broccoli Cut into small florets
  • Salt to taste
  • 1/4 tsp Black Pepper Powder
  • 2 tsp Dark Soy Sauce Use Tamari for gluten free version.
  • 1 tbsp Oyster Sauce Leave it for vegan version
  • 1 tsp Rice Wine Vinegar
  • Spring Onion Greens For garnishing


  1. Wash the cauliflower and cut it into pieces.

  2. Add the pieces in a mixer and grind to make a coarse mixture.

  3. Heat oil in a pan.

  4. Once the oil is hot, add garlic to it and fry for a few seconds.

  5. Add onion and fry for a minute.

  6. Add carrot, capsicum and broccoli and fry for another minute.

  7. Now add the ground cauliflower, salt, black pepper powder, soy sauce, oyster sauce and vinegar and mix well.

  8. Cook for a minute.

  9. Garnish with spring onion greens.

  10. Serve hot with any Indo Chinese style gravy.

Recipe Notes

Use a food processor or a grater to make the cauliflower rice. Using these will ensure that the result is rice like and not a paste of cauliflower.

You can add shrimp, pork, beef, shredded chicken or eggs to your rice if you wish to.

You can add veggies of your choice to this rice. Try adding corn, peas, capsicum etc.

Increase or decrease the amount of sauces according to your taste.

You can ass some szechuan sauce if you like your food spicy.

To save time, you can rice the cauliflower in bulk and freeze it in small batches and use whenever needed.

Nutrition Facts
Asian Cauliflower Rice Recipe
Amount Per Serving
Calories 85 Calories from Fat 54
% Daily Value*
Fat 6g9%
Saturated Fat 5g31%
Sodium 184mg8%
Potassium 164mg5%
Carbohydrates 5g2%
Fiber 1g4%
Sugar 1g1%
Protein 1g2%
Vitamin A 1370IU27%
Vitamin C 20.9mg25%
Calcium 21mg2%
Iron 0.2mg1%
* Percent Daily Values are based on a 2000 calorie diet.