Quick Stove Top Cauliflower Fried Rice With A Healthy Twist

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 Quick Stove Top Cauliflower Fried Rice With A Healthy Twist. 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. For my best tips, read 4 Secrets To Make The Best Cauliflower Rice!

How To Rice Cauliflower

The short answer is a food processor. One of my most used appliances to create simple meals like this Quick Stove Top Rice With A Healthy Twist.

First, I chop the cauliflower into chunks. Next, I add the chunks of cauliflower in the food process and pulse. I choose to pulse so this way the cauliflower is less likely to turn into mush and you are left with rice size pieces. We all enjoy rice but what a better way to sneak in some vegetables and texture into a dish? For a short cut, you can purchase cauliflower rice in your local grocery store in the frozen vegetable section.

Flexible And Healthy Fried Rice Ingredients

In my recipe you will see I give options for vegetables like mushrooms, corn, and peas for one good purpose… flexibility. I like to add in extra goodies to help increase the nutritional value and additional fiber intake! In a typical fried rice recipe you will find carrots, ginger, and eggs. This is a traditional approach to this dish that makes this more authentic. However, I am all about adding and taking away what I like and dislike, especially when it comes to feeding the Fischer family. Luckily, we love all the ingredients listed but use what you feel everyone would enjoy the most or keep the extras on the side. Serve up a large family style portion of this Quick Stove Top Cauliflower Fried Rice With A Healthy Twist and watch it quickly disappear!


Fresh Ginger For A Healthy Twist

Fresh is best when it comes to flavorful dishes. In Asian cuisines it is rare you will find ground ginger in their dishes, ginger root is among 20 different staples as a main ingredient. It has some spice (not heat) and quite pungent if you were to taste a piece on its own. One reason ginger root is popular is for its gut health and anti-inflammatory properties. It aids in healthy digestion, loaded with antioxidants and helps promote healthy aging. To discard the skin, you don’t want to consume this part, I use a spoon and scrap the skin right off. Takes less than a second and very easy to do. Then, get excited for the burst of flavor you are about to experience! Have leftovers? Slice and add to your cup of green tea or try out my Miso Ginger Carrot Dressing!

Fresh Ginger Root

Make Ahead Cauliflower Rice

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! For more ideas grab my cookbook, Food You Want For The Life You Crave on Amazon.

Quick Stove Top Cauliflower Fried Rice With A Healthy Twist

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.


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