fried cauliflower rice

cauliflower fried rice in wok

Fried cauliflower rice substitutes rice the grain for rice made from cauliflower. This full-veggie meal is entirely plant-based, loaded with nutrition and seriously satisfying. All this in 30 minutes.


  • 1 medium head cauliflower
  • 3 cloves minced garlic
  • 2 Tbsp. minced ginger
  • 1 Thai red chili pepper, chopped (optional)
  • 1 Tbsp. soy sauce
  • 1 Tbsp. rice vinegar
  • 1 ½ cups vegetable broth (you can also use water)
  • 8 oz. block firm tofu
  • 1 red bell pepper chopped
  • 2 cups sliced mushrooms
  • 2 cups bean sprouts
  • 1 cup sliced pea pods
  • 2 medium carrots diced
  • 4 scallions (green onions) sliced – including the green parts
  • 1 6 oz. can water chestnuts, chopped
  • 1 13 oz. can baby corn chopped into bite-sized pieces
  • 1 Tbsp. soy sauce
  • 1 Tbsp. rice vinegar


  1. Cut the cauliflower into small florets and put them in a food processor. Process until the cauliflower is broken down into tiny ‘grains’ about the size of rice.
  2. Combine the cauliflower, garlic, ginger, pepper, soy sauce and water in a medium pan and simmer the cauliflower until the liquid is absorbed (about 15 minutes).
  3. Meanwhile prep the vegetables and add them to a hot skillet or wok. Stir fry the veggies for about 5-8 minutes. You don’t want them too soft. The mushrooms should produce enough moisture that the veggies won’t stick to the pan, but if they do, add water a tablespoon at a time.
  4. Now, let’s add the tofu. Remove it from the package, rinse it and pat it dry. I find cutting it into quarters makes it easier to break up. Simply clear a spot in the middle of the vegetables and drop the tofu in. Use a wooden spoon or fork to break it up into small pieces.
  5. When the tofu is done, add the cauliflower rice and 1 tablespoon each of soy sauce and rice vinegar. Mix well and make sure it is all heated through.
  6. You are at go-time. Serve this with Sriracha or another hot sauce for those spice lovers.


  • You can use any combinations of mixed vegetables you like for this recipe. The total should be about 10 cups.
  • This is a great portable lunch. It heats well in the microwave or on the stove. Just tote and eat.
  • Adzuki beans make a great protein addition or substitution for the tofu. Just put them in along with the vegetables.

Keywords: Fried cauliflower rice

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