Cauliflower Vegetable Fried Rice: Flavor Boost with Tasty Seasoning

The best cauliflower rice you’ll ever try

Cauliflower vegetable fried rice is perfectly seasoned. Fluffy rice-like grains with a satisfying crunch.

By Ksenia
25. March 2024
Rating: 5.00

Why this recipe is great

Cauliflower vegetable fried rice is easy and flavorful. You need simple ingredients: cauliflower, carrots, onion, oil, garlic, and spices.

Cauliflower Vegetable Fried Rice: Recipe, Hacks and Tips

Start by cutting the cauliflower into florets. Then grate it. The most important tip for this recipe is to use a coarse grater. We tried making cauliflower rice with a fine grater, and the result wasn’t good. With a coarse grater, cauliflower rice is grainy like regular rice. And with a fine grater, it’s kind of mashy. With a coarse grater, the rice is fluffy and has a satisfying crunch. Unfortunately, with a fine grater, it’s too soft and sticks together.

Cut carrots into cubes. We know the quickest way is to grate them, but it’s worth taking a few minutes to cube them. This will add a crunch and distinct texture to cauliflower vegetable fried rice.

Now, we are going to add flavor! Cut the onion into pieces. Grind the onion, garlic, chili, and salt in a mortar. We know not everyone has a mortar. We also didn’t have one, as we filmed a video. So, we grind the ingredients in a small bowl with a muddler. It worked perfectly! By the way, mortar is a perfect kitchen utensil you can buy at the flea market. You don’t need to buy a new one. Grinding the ingredients, you release the natural oil and combine it with spices. This way, we can add flavor to our cauliflower vegetable fried rice!

Add oil to a frying pan. We recommend using odorless vegetable oil. Then, add the ingredients we ground in a mortar or a bowl. Fry shortly on cooking mode 6 out of 9. Add carrots and simmer. This way, we will activate the spices and create a flavor base for rice.
Now comes the star of the show—grated cauliflower! Add it to a frying pan. Season with more spices. We use turmeric, coriander, cumin, and salt—all very simple spices you have at home. There is no need to order online and wait two weeks for delivery. Turmeric gives cauliflower rice an amazing yellow color. Now, you can not only taste the flavor but also see it. The eyes eat with.

Combine everything and fry on maximum heat for 10 minutes. Cauliflower vegetable fried rice is ready! Flavorful, perfectly seasoned, and so delicious!

Calories and Carbs in Cauliflower Vegetable Fried Rice

Cauliflower vegetable fried rice is perfect if you are trying to reach your ideal weight. Or want to eat fewer carbs. It contains fewer calories and carbs than regular rice. This dish includes 175 calories and 18g carbs per serving. One serving is around 225 g.

Cauliflower doesn’t have a special taste. That’s why we season it with vegetables and spices to make it extra tasty. We use turmeric, coriander, cumin, and chili. It is a perfect spice blend for a flavorful taste and beautiful color. In addition to this, we fry spices with onion, garlic, and carrots. It’s a perfect flavor base.

Homemade Cauliflower Rice: The Best Way to Cook

Homemade cauliflower fried rice tastes way better than store-bought frozen rice. It’s tender and fluffy and still has a slight crunch. It’s a perfect main dish or side dish. Pair it with the protein you choose, pasta, or salad you like. It will keep you full for hours!

You can prepare it at home in no time. Grab a cauliflower and grate it using a coarse grater to get rice-like grains. Use a food processor instead of the grater to reduce the prepping time. Just make sure it’s a coarse grater on the food processor.

Then, simmer with onions, carrots, and garlic for flavor. Don’t forget the spices—turmeric, coriander, chili, and cumin. In 30 minutes, delicious cauliflower vegetable fried rice will be ready to go!

What Grater is the Best for Rice-Like Cauliflower Grains?

Wondering what’s the best grater for cauliflower rice? You’ll want a grater with big holes for that rice-like texture. You can use a regular four-sided grater, a hand mandoline, or a food processor. But make sure those holes are on the larger side. Once you’ve grated the cauliflower, it’ll look like rice grains! And don’t forget to add some garlic, onions, carrots, and spices for extra flavor.

Showing best grater for cauliflower rice. There are 2 examples - regular four-sided grater and processor grater. Both have large holes.

Turmeric and Garlic: The Best Spice Blend

We are adding a unique spice blend for extra flavor to cauliflower vegetable fried rice. Nothing fancy, just simple spices you have at home. Coriander, cumin, chili, fresh garlic, and, of course, turmeric. Turmeric is a must-have spice in this dish. It gives the dish a warm, aromatic flavor and a beautiful sunny yellow color.

More Vegetable Recipes

If you want to eat more vegetables, try our seasoned Brussels sprouts. There is no need to turn on the oven. You need a frying pan to make them. The unique spice blend makes the sprouts taste extra delicious. You can also try pasta with ricotta cheese and spinach. It’s incredibly creamy with deliciously spiced spinach—a perfect lunch!

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A person holding a bowl with cauliflower vegetable fried rice. Rice is yellow with orange carrot cubes inside.

Cauliflower Vegetable Fried Rice I Perfectly Seasoned

5 from 5 votes
Cauliflower vegetable fried rice is fluffy and crunchy. We add turmeric, garlic, and other simple spices. Try now!
Servings 4 Servings
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes


  • 850 g cauliflower florets
  • 40 g odorless vegetable oil
  • 150 g carrots

Vegetables and spices to grind:

  • 100 g onion
  • 10 g garlic
  • ½ tsp chili pepper
  • ½ tsp salt


  • 1 tsp turmeric
  • 1 tsp coriander
  • ½ tsp cumin
  • ½ tsp salt


  • Cut the cauliflower into florets—we’ll need about 850 g for this recipe. Then, grate the cauliflower florets using a coarse grater.*
    Two types of coarse grater for cauliflower rice.
  • Cut 150 g of carrots into small cubes.
    Cutting carrots into cubes for cauliflower rice.
  • Cut 100 g onion into small pieces. Grind onion, 10 g garlic, ½ tsp chili pepper, and ½ tsp salt in a mortar. If you don’t have a mortar, grind the ingredients in a deep bowl with a muddler. It also works 😉
    Grinding spices and onion for cauliflower rice.
  • Pour 40 g of oil into a frying pan. We’re using a pan with a diameter of 28 cm (approximately 11 inches). Add the vegetables and spices ground in a mortar, then fry for 3-4 minutes on cooking mode 6 out of 9.
    Frying onion with spices in a pan.
  • Add carrots and simmer for 5 minutes.
    Frying carrots and onions in a pan.
  • Add grated cauliflower and spices: 1 tsp turmeric, 1 tsp coriander, ½ tsp cumin, and ½ tsp salt. Stir to combine. Then fry on maximum heat for 7-10 minutes.
    Steaming freshly cooked cauliflower rice in a frying pan.



*It’s important to use a coarse grater for cauliflower rice. It keeps the texture grainy and fluffy with a satisfying crunch. A finer grater will not work for this recipe.


Serving: 225gCalories: 175kcalCarbohydrates: 18gProtein: 5gFat: 11gSaturated Fat: 2gPolyunsaturated Fat: 6gMonounsaturated Fat: 2gTrans Fat: 0.1gSodium: 673mgPotassium: 827mgFiber: 6gSugar: 7gVitamin A: 6275IUVitamin C: 108mgCalcium: 77mgIron: 2mg
Calories: 175kcal
Course: Breakfast, Dinner, Lunch
Cuisine: American, Asian, European
Keywords: cauliflower rice calorie, cauliflower vegetable fried rice, fried rice using cauliflower

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