Asian Cauliflower Fried Rice

I was genuinely sceptical about cauliflower rice the first time someone suggested it. It sounded like a sad compromise — the vegetable equivalent of diet ice cream that tastes nothing like the real thing. I was wrong.

Done properly — and the key word is properly — cauliflower rice is genuinely satisfying. The texture is different from real rice, yes. But grated cauliflower cooked over high heat in a smoking hot wok, seasoned with soy and sesame, scrambled with egg and tossed with spring onions? That's not a compromise. That's a genuinely good dish that happens to have a fraction of the calories.

The entire dish comes together in 20 minutes and delivers real Asian fried rice flavours at 210 calories per serving. If you're watching carbs or calories, this goes into heavy rotation immediately.

Mustafa

👨‍🍳 Founder · Dinner Ready

I started Dinner Ready because I love great food and believe every family deserves simple, delicious meals. I test every recipe in my own kitchen — if it doesn't work for real people, it doesn't go on the site.

Last tested & updated: May 2026

• ✅ 1 medium cauliflower, grated into rice-sized pieces
• ✅ 3 eggs, beaten
• ✅ 1 cup frozen peas and carrots
• ✅ 3 spring onions, sliced
• ✅ 2 garlic cloves, minced
• ✅ 2 tbsp low-sodium soy sauce
• ✅ 1 tsp sesame oil
• ✅ 1 tbsp vegetable oil

1. 1
   Grate the cauliflower

   Cut the cauliflower into florets and pulse in a food processor until it resembles grains of rice. Alternatively, grate on the large holes of a box grater. Spread on paper towels to absorb excess moisture.
2. 2
   Heat the pan properly

   Heat a large wok or frying pan over the highest heat your hob produces. Add the vegetable oil and let it heat until it shimmers and you see the first wisps of smoke.
3. 3
   Cook the garlic

   Add garlic and stir constantly for 30 seconds. It should sizzle aggressively — if it doesn't, your pan isn't hot enough.
4. 4
   Add frozen vegetables

   Add peas and carrots straight from frozen. Stir-fry for 2-3 minutes until thawed and heated through. Push everything to one side of the pan.
5. 5
   Scramble the eggs

   Pour the beaten eggs into the empty half of the pan. Scramble quickly until just set — about 45 seconds. They should still be slightly glossy when you start mixing everything together.
6. 6
   Add cauliflower and season

   Add all the cauliflower rice to the pan. Stir-fry vigorously for 4-5 minutes, keeping everything moving. Add soy sauce and sesame oil, toss to coat. Finish with spring onions.