This Egg Fried Cauliflower Rice is a quick, flavour-packed side dish that's perfect for serving with all your favourite Chinese-inspired meals. Made with roasted cauliflower, egg and simple seasonings, it's a delicious alternative to traditional egg fried rice that's light, satisfying and easy to prepare.
Roasting the cauliflower is the secret to the best flavour and texture, creating tender cauliflower rice without the excess moisture that other cooking methods can leave behind. It's a great way to use up a cauliflower, freezes well for future meals and pairs perfectly with everything from stir-fries and curries to homemade fakeaway favourites.
Calories in Egg Fried Cauliflower Rice
This recipe serves 4 and is 98 calories per serving
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See the recipe card for full nutritional estimation.
Ingredients Notes
To make this recipe you will need the following ingredients:
- Cauliflower: One medium head of cauliflower will make plenty of cauliflower rice. Pulse the florets in a food processor until they resemble grains of rice, being careful not to over-process into a purée.
- Salt and Black Pepper: Season the cauliflower before roasting, then adjust to taste once the dish is finished.
- Eggs: Lightly beaten eggs add protein and give the dish its classic egg fried rice texture.
- Spring Onions: Add a mild onion flavour and a pop of freshness. Reserve a few extra slices for garnishing if you like.
- Soy Sauce: Use regular light soy sauce rather than dark soy sauce, which has a much stronger flavour and will make the cauliflower rice much darker in colour. Adjust the amount to suit your taste, or use reduced-sodium soy sauce if preferred.
- Olive Oil Spray: A light spray helps the cauliflower roast beautifully without using much oil.
Once you've gathered all the ingredients and prepared them accordingly, you're all set to create this easy and delightful recipe.
See the recipe card for specific quantities and instructions.
Variations and Substitutes
This Egg Fried Cauliflower Rice is easy to customise with your favourite vegetables, proteins and seasonings.
- Add extra vegetables: Peas, sweetcorn, diced carrots, mushrooms, bell peppers or finely shredded cabbage all work well.
- Boost the protein: Stir through cooked chicken, shrimp, pork, ham or tofu to turn it into a complete meal.
- Add garlic and ginger: Sauté some fresh garlic and grated ginger before adding the eggs for even more flavour.
- Change the seasoning: Add a drizzle of sesame oil, a pinch of Chinese five spice, chilli flakes or a little Sriracha for a different flavour.
- Use tamari: Swap the soy sauce for tamari if you need a gluten-free alternative.
- Add extra egg: Use three eggs instead of two for a higher-protein version.
- Try different onions: Finely diced shallots or red onion can be used instead of the spring onions.
- Finish with toppings: Garnish with toasted sesame seeds, chopped fresh coriander (cilantro) or extra sliced spring onions before serving.
Serving Suggestions
This Egg Fried Cauliflower Rice is the perfect side dish for all your favourite Chinese-inspired meals and homemade fakeaways.
Serve it alongside dishes such as sweet and sour chicken, ginger beef and broccoli, cashew chicken, black pepper beef, beef chow mein, sweet chilli beef or your favourite stir-fry. It also pairs perfectly with grilled chicken, shrimp, pork or salmon for a lighter meal.
For a complete fakeaway feast, serve it with spring rolls, dumplings, sesame chicken or prawn toast, and finish with a sprinkle of sliced spring onions and a drizzle of extra soy sauce or your favourite chilli sauce if you like.
Storing, Freezing and Reheating
To Store: Allow the Egg Fried Cauliflower Rice to cool completely, then transfer it to an airtight container and refrigerate for up to 3 days.
To Freeze: Once cooled, portion into freezer-safe containers or bags and freeze for up to 3 months.
To Reheat: Reheat from the refrigerator in a frying pan over a medium heat for 4-5 minutes, stirring occasionally until heated through. Alternatively, microwave for 2-3 minutes, stirring halfway through. From frozen, reheat in a frying pan over a medium heat until piping hot throughout, or microwave until fully heated, stirring occasionally.
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Recipe Card
Egg Fried Cauliflower Rice
This Egg Fried Cauliflower Rice is a quick and flavour-packed side dish that's perfect for serving with your favourite Chinese-inspired meals.
Ingredients
- 1 head of cauliflower
- salt and black pepper
- 2 large eggs, whisked
- 2 spring onions
- 2 tablespoons of light soy sauce
- olive oil spray
Instructions
- Preheat the oven to 160°C fan, 180°C, 350°F or gas mark 4.
- Line a large baking tray with parchment paper. Place the cauliflower on the tray and break it into small florets. Doing this directly on the tray helps catch any small pieces, keeping your work surface clean.
- Working in batches, add a few florets at a time to a food processor or blender and pulse until they resemble grains of rice. Tip the cauliflower rice back onto the baking tray and repeat until all the cauliflower has been processed.
- Spread the cauliflower rice out into an even layer, season generously with salt and black pepper, then lightly spray with olive oil spray.
- Bake for 30 minutes, or until tender and lightly browned around the edges. Remove from the oven and leave to cool completely.
- For the best texture, allow the cauliflower rice to cool completely before using, or make it the day before and chill it in the refrigerator overnight.
- Lightly spray a large frying pan with olive oil spray and place over a medium-high heat. Add the cauliflower rice and stir-fry for 1–2 minutes, then pour in the soy sauce and toss to coat evenly.
- Push the cauliflower rice to the sides of the pan to create a space in the centre. Spray with a little more olive oil spray, pour in the beaten eggs and leave them to set for a few seconds. Gently scramble the eggs, then stir them through the cauliflower rice.
- Add the chopped spring onions, season with a little more black pepper if needed, then serve and enjoy.
Notes
Please see below for full nutritional info and additional details about recipe:
- Calories - scroll down to nutritional info box
- WW Points and other Slimming or Weight Loss programs - due to plans regularly changing and updating, we recommend calculating with the official tools you get as a member to those plans to ensure accuracy of values.
- Gluten Free Friendly - use gluten free soy sauce
- Dairy Free and Vegetarian Friendly
- ❄️ Freezer Friendly - see storing, freezing and reheating section
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Nutrition Information
Yield
4Serving Size
1 SERVINGAmount Per Serving Calories 98Total Fat 4gSaturated Fat 1gCholesterol 93mgSodium 550mgCarbohydrates 11gFiber 4gSugar 4gProtein 8g
Angela says
Hello
Probably a silly question, but when you freeze batches do you prep & roast it, cool it & then freeze, so you can just stir fry it & add egg on the day? Or do you blend it, bag it & freeze, then roast it etc on the day?
Thank you in advance.
Kind Regards
Angela
Shevy (Slimming Eats) says
Hi Angela, yes I prep, roast and then freeze. It’s super quick then to cook, as you can just sauté in a pan from frozen. Hope that helps