Healthified Cauliflower Fried Rice

Ever since I moved to Hong Kong nearly a decade ago, I’ve learned to make and healthify a lot of different classic Chinese dishes. One of my absolute favorites is this cauliflower fried rice. If you chop the cauliflower and caramelize the vegetables just right, you can almost fool your diners into thinking they’re eating the real deal. And that’s really the test of a good recipe, don’t you think? When people dig into your creation and can’t even tell that they’re eating something good for them because it tastes so darn delicious.

If you know you’re having company over for dinner, I encourage you to make this dish a day in advance. Then, when you’re ready to dig in, just heat it up in the wok and you’ll have a nourishing and delicious meal in a matter of two minutes. If you have any leftover chicken or meat in the fridge, and you’re in the mood for something a bit heavier than just veggies, add it to the top of your rice!

Healthified Cauliflower Fried Rice

This dish may look complicated to make, but it’s actually super simple. Watch as I step you through step-by-step and then check out the written directions below.


Cauliflower Fried Rice

Course Main Course


  • 2-3 heads cauliflower
  • 2 tablespoons coconut or olive oil, for frying
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 1-2 carrots, diced
  • 1 cup mushrooms, chopped (optional)
  • 1/2 cup green peas, frozen (optional)
  • 1/2 cup corn, fresh or frozen (optional)
  • Ginger, to taste
  • Tamari or soy sauce, to taste
  • Salt and pepper, to taste
  • 2 eggs, beaten


  1. Chop cauliflower into large chunks then pulse in food processor until crumbly, NOT Mushy. Don’t over process. Set aside.

  2. In a pan, sauté onions until golden. This will take about 10 minutes. Check on onions often to make sure they don't burn.

  3. Add garlic, carrots, and mushrooms to the onions that are cooking. Cook on medium-high heat to caramelize and reduce liquids.

  4. Add cauliflower, peas, and corn.

  5. Grate ginger and add to veggie mix.

  6. Season with salt, pepper, and tamari. Set aside. 

  7. In a separate pan, cook eggs like an omelet. Season with salt and pepper.

  8. On a cutting board, thinly slice omelet, add to veggies, and enjoy!

Recipe Notes

If you have gravy anywhere nearby, or you're making chicken the
same night, spoon a few heaping tablespoons of the chicken sauce into this
dish while cooking. It adds amazing flavor.