10 Minute Healthy Cauliflower Rice — Damn Delicious

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10 Minute Healthy Cauliflower Rice

An amazingly healthy twist on takeout fried rice but you can’t even tell the difference. So EASY to make too!

I was shopping at Trader Joe’s the other day and I found a hidden gem that I have never seen before. You ready for it? It’s riced cauliflower !

It’s a seasonal item and apparently they run out of these quickly so I stocked up on 10 of these when I had the chance.

Okay well maybe it was like 12 bags but hey. You can always find a use for cauliflower rice.

But don’t worry. If you don’t have access to a Trader Joe’s, you can easily “rice” the cauliflower yourself using a food processor. It takes like 10 seconds.

And then this fried rice takes just about 10 minutes.

That’s the beauty of using cauliflower instead of rice. Not only is it healthy but you don’t have to wait that 20 or 30 minutes for your rice to cook through.

You can just toss everything together in a pan, give it a stir and add in your seasonings. That’s it!

Easiest thing ever, right?

I should also mention that you can barely tell the difference here. Your picky eaters will be pounding this down without blinking!

10 Minute Healthy Cauliflower Rice

Yield: 4 servings

Prep Time: 10 minutes

Cook Time: 10 minutes

Total Time: 20 minutes

An amazingly healthy twist on takeout fried rice but you can’t even tell the difference. So EASY to make too!


  • 24 ounces cauliflower florets*
  • 2 tablespoons reduced sodium soy sauce
  • 1 tablespoon sesame oil
  • 1 tablespoon freshly grated ginger
  • 1/4 teaspoon white pepper
  • 2 tablespoons vegetable oil, divided
  • 2 large eggs, beaten
  • 2 cloves garlic, minced
  • 1 onion, diced
  • 6 ounces broccoli florets, chopped
  • 2 carrots, peeled and grated
  • 1/2 cup frozen corn
  • 1/2 cup frozen peas
  • 2 green onions, thinly sliced
  • 1/2 teaspoon sesame seeds


  1. To make the cauliflower rice, pulse cauliflower in the bowl of a food processor until it resembles rice, about 2-3 minutes; set aside.
  2. In a small bowl, whisk together soy sauce, sesame oil, ginger and white pepper; set aside.
  3. Heat 1 tablespoon vegetable oil in a medium skillet over low heat. Add eggs and cook until cooked through, about 2-3 minutes per side, flipping only once. Let cool before dicing into small pieces; set aside.
  4. Heat remaining 1 tablespoon vegetable oil in a large skillet or wok over medium high heat. Add garlic and onion to the skillet, and cook, stirring often, until onions have become translucent, about 3-4 minutes. Stir in broccoli, carrots, corn and peas, and cook, stirring constantly, until vegetables are tender, about 3-4 minutes.
  5. Stir in cauliflower, eggs, green onions and soy sauce mixture. Cook, stirring constantly, until heated through and the cauliflower is tender, about 3-4 minutes.
  6. Serve immediately, garnished with sesame seeds, if desired.

*24 ounces cauliflower florets is equal to about 5 cups.

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Ohhh, I’ve never had cauliflower rice! I’m crazy about cauliflower so I’ll be sure to give it a try. And I know how you felt btw, always when I find that “special ingredient” I buy as much as I can! I now for example am sort of forced to use dates in almost anything… Lol!

I really love to put pieces of cauliflower into the food processor to substitute rice. So healthy and way more yummier!

why is there broccoli in the picture, but not in your recipe?

The broccoli is added with the carrots.

it clearly says broccoli florets in the recipe

It is in the list of ingredients and also in the cooking directions.

Yum – sounds so good. Thank you


The broccoli is added with the carrots.

Cauliflower rice is very common in low carb cooking, just wanted everyone to be aware that carrots, peas and corn are very high in carbs. So if anyone is new to low carbing just wanted to let you know that this is not a Low Carb recipe.

I am making this tonight for dinner! Do you freeze the extra bags of cauliflower that you buy? I want to stock up from Trader Joe’s as well but I’m afraid I won’t use them in time so wondering if you ever freeze them?

​Unfortunately, I cannot answer this with certainty as I have never tried freezing this myself – there were no leftovers left to freeze! Please use your best judgment for freezing and reheating.

I found caulk rice in the freezer at TJ’s. And I have frozen my homemade

Trader Joe’s sells both frozen and unfrozen riced cauliflower, so you shouldn’t have any problem putting it in the freezer.

Do you know the calorie/fat content in this recipe? Looks delicious!

Nutritional information is provided only for select and new recipes at this time. However, if it is not available for a specific recipe, I recommend using free online resources at your discretion (you can Google “nutritional calculator”) to obtain such information.

Do you buy yr cauliflower rice in the frozen section? In a bag? Sorry but in other country we dont’t know the brand of your store…So is it possible to explain more? Thank you! 🙂

It was actually in the refrigerated section, sold in a bag.

but is also in the frozen veg. section at my grocery store. That’s how I buy it.

Available in Sainsbury’s

If I don’t have a food processor, can I use a blender for my frozen cauliflower?
I would prefer to buy fresh but I have a bag of frozen cauliflower I’d like to use. If not, I’ll just roast them and get bags of the c.rice 🙂
Can’t wait to try it.

Unfortunately, I do not have much experience using frozen cauliflower. As always, please use your best judgment.

If you use a blender you must shake it between pulses to get the texture right. It’s a pain, but my processor just died and I’ve yet to get a new one. I’ve just made this recipe tonight with blender rice and it worked very nicely.

Frozen cauliflower will not work for this dish. Fresh will. The frozen will be mushy.

I made this recipe. I don’t have a food processor, nor do I want one. I used my blender in small batches (about a cup each time). I used fresh cauliflower and broccoli. My family loved it. A healthy substitute for a rice dish.

This was delicious thanks so much for the great recipes! I love your site.

I have the Trader Joe’s bag of cauliflower rice and this sounds great. Question: would you use the entire bag for this recipe?

Just finished making this with TJ’s frozen cauliflower rice and it’s delish! Thanks.

Target sells Green Giant riced cauliflower in the produce section.

I made this for lunch today! Delicious! I did not have fresh ginger, so I substituted 1 teaspoon of ground ginger.

Cauliflower is such an amazing substitute! Cauliflower crust is soo good. Saw that they sold frozen cauliflower rice at Trader Joe’s now, too!

If you wanted to add chicken to this, when would you add it? Could you add it raw or would you need to cook it separatelyfirst? Thanks!!

Hallie, you can cook it separately first in the same pan, set it aside, and add it again at the very end until heated through.

I cooked the chicken after the eggs using the same pan. Put aside and added it in the end with all the other ingredients. It was delicious.

I love your site! This was so tasty – I added mushrooms and they fit right in. Thanks for the awesome recipes, can’t wait for more 🙂

This recipe is easy and fast! I really enjoyed it a lot ! It was very delicious and healthy. I made this for dinner yesterday and i still love it! I added scrambled eggs and some caramelized onions, it worked out well. Thank you so much for sharing this amazing recipe :).

Ahh! Exactly what I needed 🙂

I am vegetarian and struggle with what to eat especially when I want to try something different yet healthy. This looks like it solves both of those issues!

Thanks for the great written recipe + the awesome pics!

Much love from Jersey!

Would this work with a blender? I don’t have a food processor so was thinking of using a blender – also silly question but do you pulse the cauliflower while raw or do you steam/cook it first?

Can’t wait to try this!

Yes, raw cauliflower will also work in a blender.

How many cups of packaged cauliflower rice? 5 cups?

Slightly confusing- Are there both onions and green onions in the recipe? Step 4 calls for onions to be sauteed with garlic until translucent. Step 5 states to add green onions. I don’t see onions in the ingredient list. I think I will assume about 1/2 cup of diced onions for step 4.

Oops, never,ind. I see 1 onion. I will assume small onion diced.

Hi yes it can be frozen, stored for a month, and to reheat you just microwave! Then dry fry or roast if you prefer.
If your in the UK sainsburys sell it as well as ASDA. 🙂

Made this tonight. I used coconut oil for frying. I used frozen mixed Vegis that had carrots peas and geen beans along with the fresh vegis. Turned out delicious.

I made this last night and threw a fried egg on top too – So delicious and so easy! You would never know there isn’t rice in it…?!

This is a keeper. I was just missing the broccoli.. Super yummy! I avoid rice all the time. This is a great replacement!!

This looks like a yummy recipe and I am going to try it. I did buy a bag of the riced cauliflower at Trader Joe’s but it does spoil pretty quickly. Did you freeze your other bags or are you just going on a binge.

Just going on a binge! 🙂

This is a fantastic recipe. Great work (:

Wow this is damn delicious. I grew up eating almost an identical recipe with rice and you do not even miss it here! Thank you:)

I bet a poached egg would be great

I have made this twice once I added roasted chicken, the second time I made it without, I t was delicious both ways.I have made a few of your recipes and I have been happy with the results each time. I can’t wait for your cook book!

Made this tonight. Really good. First time trying cauliflower rice. Great flavors.

Can you grate the cauliflower instead?

Years ago, before the advent of the food processor, I made cauliflower rice using steamed florets and a potato ricer. Worked fine but I did have some pieces of stem that refused to cooperate! They were put aside and diced and frozen for future use.

I am making this tonight for dinner, but raw–same ingredients but without cooking it. Minus the egg and cooking oil. It is tasting great so far. Thanks so much, the seasonings are right on. One question though, at the end of the recipe it says that it is high in vitamin C, but isn’t vitamin C destroyed by cooking?

Hmmmmm, I’m not entirely sure – I’ve never heard of that before!

Cooking does lead to loss of vitamin C, but if you consume veggies (cooked or raw) on a regular basis you are still likely to get enough Vitamin C to count. Stir frying broccoli causes loss of approximately 30% of total Vitamin C in broccoli (1). There is a similar outcome in tomatoes (2).

There is also evidence that cooking veggies enhances levels of some nutrients by making it easier for our bodies to access and absorb them (2).

If you love raw veggies, enjoy! But, if cooking your veggies means you are more likely to eat them, then by all means, toast, roast, boil, broil, microwave or stir-fry away! Even if it’s a bit less, those veggies are still packed with lots of nutrients to keep your insides and your outsides happy.

I’m a scientists so I like to cite my facts.
1) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2722699/
This is a good, easy to read article outlining a lot of good science and some of the references I used.
2) https://www.scientificamerican.com/article/raw-veggies-are-healthier/

I made this tonight and followed the recipe exactly, and I must say it’s damn delicious! Thank you for this recipe. I’m on Weight Watchers so it works well with my meal plan. I made a whole meal out of it by adding Trader Joe’s cooked Sliced Roast Chicken Breast (it says on the package “Roasted with Olive Oil, Salt & Pepper” which is really very good.). I plan to make this again and again diet or no diet!

I’ve always wanted to try a “rice-free” dish like this, the recipe was so well written and it turned out fantastically! I have never utilized the amazingness of cauliflower rice or sesame oil (new fave) before. And ALL THE GORGEOUS leftovers to look forward to! I realized that there was more of the veg rice concoction than cooked egg and sliced green onion, and I didn’t want them to get “lost” in the veg rice, so I added those two ingredients atop the two servings. And I plan to make more fresh for the next helping. 😉 THANK YOU for such a wonderful dish!

Can I add beaten egg (not cooked) when I add the cauliflower? (More like a Thai style fry rice)

Love your site. I always come here first for dinner recipes.
Is there a difference between using frozen corn and peas in this recipe rather than canned corn and peas? Does it have to do with the freshness or cooking time needed?

You can use them interchangeably for this recipe. I prefer to use frozen because that’s what I typically have on hand.

Did you buy frozen charred corn.

I used Trader Joe’s frozen roasted corn kernels.

I took half a head of cauliflower, sliced it thinly with a sharp knife and gave it a chop. It was fast and worked fine. The sauce was so easy, I made extra because it was tasty. The ginger is what makes this dish sing. Thanks!

Can someone advise how to do this with the frozen tj’s cauliflower rice? Do you thaw the rice first in the microwave/counter?

Did you know you can also buy rices broccoli as well. I have purchased several times.

Chungah, You have done it again. This is so very delicious, easy and adaptable. Your site is wonderful, your photos are beautiful and your recipes are unique, tasty and always well-executed. Keep up the great work!

I’m almost giddy about trying the cauli-rice in recipes. Your recipes look great! I will try very soon! I didn’t read through all the comments, but Walmart now carries frozen cauli-rice. I haven’t tried it, yet.

You make fried eggs and then cut them up for your fried rice? Why not just make scrambled eggs?

You can do that too! 🙂

Sigh. I hate it when people post vegetables as a substitute for starches and make the claim that “you won’t know the difference.” This just breeds disappointment in people who don’t know better. Cauliflower tastes NOTHING like rice…or potatoes. It’s not going to fool anyone into thinking it’s either of those things. Neither will spaghetti squash have anyone staring in disbelief when told it isn’t really pasta. So just stop it. That being said, both cauliflower and spaghetti squash are delicious in their own right. Just say that. Just say that these are delicious alternatives, but don’t continue to try to suck people in by saying they won’t know the difference. We know the difference. Kids know the difference. Everyone with taste buds and texture sensors know the difference.

I searched for this recipe after finding the cauliflower at TJ’s this week! Made this with coconut aminos instead of soy sauce, and I didn’t have sesame oil so I used a bit of what was on top of my jar of tahini – yummmmm! It’s also a great base for throwing together any odds and ends of veggies you have left – zucchini and mushrooms come to mind for my next time making this (which will be very soon – it was a hit and it’s the hubby too!). Thanks for a great cauliflower rice recipe.

HI, can anyone tell me if this is ok to freeze? i made way too much

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