Egg fried cauliflower rice recipe (2024)

Published: · Modified: by Hedi Hearts · This post may contain affiliate links · This blog generates income via ads · 19 Comments

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This easy egg fried cauliflower rice recipe made with simple ingredients is a crowd-pleasing, low-calorie and low fat midweek lunch or dinner idea. And it doesn't taste like cauliflower at all!
Egg fried cauliflower rice recipe (1)

You might not be impressed with the sound of cauliflower rice, but it takes only five minutes to prepare and it is delightfully fluffy and really tasty.

Egg fried cauliflower rice recipe (2)If you haven’t heard about cauliflower rice (also known as cauliflower cous cous) then you must be living under a rock 🙂 because cauliflower rice is currently trending in the health food charts along with courgetti also known as zoodles (peeled courgettes spirulized to look like noodles) and carrotti (carrots spirulized to look like spaghetti).

Egg fried cauliflower rice recipe (3)

This recipe serves 2, but I managed to feed one adult, one 5 year old and one teenager. None of them moaned that they were hungry afterwards, so result!

Egg fried cauliflower rice recipe (4)

I would lie if I said you won’t taste the difference between your usual egg fried rice and cauliflower egg fried rice, because they are slightly different in texture and flavour.

On the other hand, cauliflower rice has much less calories and is very low in carbs, so perfect for those of you carb cyclers (carb cycling is actually something we will talk about it in another post) or those who don’t want to eat too heavy in the evening.

Egg fried cauliflower rice recipe (5)

More Healthy Dinner Recipes

  • Easy Sweet Potato and Black Bean Stew
  • Quick and Healthy Tagine
  • Easy Couscous
  • Healthy Vegetable Stew
  • One Pot Pasta and Beans
  • Healthy Alfredo Pasta
  • Healthy Chunky Chickpea Soup
  • Healthy Mushroom Stroganoff

Egg fried cauliflower rice recipe (6)

Cauliflower can be quite bland in flavour (never in versatility) so make sure you add a lot of your favourite spices and herbs.

I would usually add Tamari soya sauce, but my daughter is not very keen on it, so I omitted it this time and it still tasted great.

Egg fried cauliflower rice recipe (7)

If you're wondering what Tamari soya sauce is, well it is a wheat free alternative to your normal soy sauce which means gluten –free (always check the label). I used Meridian Free From Tamari Sauce.

It is darker, richer and naturally salty . If you have loads of spare cauliflowers flying around then you should give a try to my cauliflower buns, your burgers will never be the same again.

Tools Used to Make This Recipe

Egg fried cauliflower rice recipe (8)

Here's the egg fried cauliflower rice recipe


Egg fried cauliflower rice recipe (9)

Egg fried cauliflower rice recipe

Yield: 2

Prep Time: 10 minutes

Cook Time: 10 minutes

Total Time: 20 minutes

Egg fried cauliflower rice recipe made with simple ingredients is a crowd-pleasing, low-calorie and low fat midweek lunch or dinner idea.


  • 1 head of cauliflower, grated or you can cheat and buy the already prepared type from Tesco
  • 2 tablespoon Coconut Merchant coconut oil
  • 1 small onion, diced
  • Few slices of red, green and yellow pepper, diced
  • Half a punnet cherry tomatoes, halved
  • ½ cup frozen peas
  • 2 eggs, beaten
  • Salt and pepper
  • Tamari soya sauce (optional)


  1. Heat coconut oil in a wok or frying pan , add onion and peppers and fry for 3 minutes.
  2. Next add cherry tomatoes and frozen peas and stir-fry for further 2 minutes.
  3. Time to add the eggs. Pour the beaten eggs over the veggies and spread around so all the veg is covered. Don’t stir though, just spread gently around. After half a minute or so mix the eggs to create a scrambled texture.
  4. Add the cauliflower to the wok and fry for another 4 minutes or until the cauliflower is cooked and soft.
  5. Season with salt and freshly ground pepper and tamari sauce if using it. Enjoy!

Now how easy is this egg fried cauliflower recipe? So so good for you, basic ingredients and delivers on the flavour too! Let me know what you think and make sure you pin this one up too!

Also if you want more recipes or boost your health check out my What is Clean Eating Diet post.

Egg fried cauliflower rice recipe (10)

As always please, if you make this recipe share it with me either on myFacebook,TwitterorInstagram. I would love to see it! Hashtag #HediHearts

Much love,

Much love,

More Healthy Cauliflower Recipes

  • Whole Roasted Cauliflower Tahini
  • Cauliflower Steak with Lentils

Reader Interactions


  1. Sara

    Can this dish be eaten cold? I want to make it for lunches.


    • Hedi Hearts

      Yes it can and tastes amazing in wraps too! xx


      • Beth Brinkman

        Thank you for the recipe! I’ll definitely be trying this out. 🙂 Just a couple questions- when using in wraps, do you also use a sauce or anything? Also, about how many days will this last in the fridge?


        • Hedi Hearts

          In fridge maximum overnight, but the best is to eat fresh once cooked. I love it with loads of different sauces such as sweet chilli sauce, thinner guacamole, peanut butter dressing and loads more 🙂 x


  2. Ness

    I made this for office lunches, and it is delicious! I used regular soy sauce and didn't put any salt in.

    Thinking of making it again with curry powder instead of the soy sauce.


  3. Lt

    It was easy to make, nutritious and tasty, so thank you for sharing the recipe! But I really wish the ingredients were in grams, because as a beginner I find it so hard to evaluate the amounts properly and despite using "1 head of cauliflower" I cooked enough food to feed a small army; my cauliflower must have been much bigger than the one you used. My pan wasn't big enough for all of it! And it was way-way too much for 2 people. It's probably a non-issue for people with more experience but for n00bs like me, concise numbers would be much more helpful than ambiguous amounts such as one cauliflower.


  4. Laurie Hackett

    Thank you for sharing this simple yet delicious dish! This was my first foray into stir frying w cauliflower rice, so I appreciated the basic and straightforward recipe. And the head of cauliflower was surprisingly easy to grate! I chose to Thai-ify my version of the dish a bit by adding, in addition to the soy sauce, some lime juice, palm sugar, and fresh red Thai chile. I'll definitely be making this on a regular basis!


  5. Jacque

    I used frozen cauliflower and added it after the veggies and eggs. So quick and easy. Thanks!


    • Hedi Hearts

      Yay, glad you enjoyed it Jacque! Next time post me a picture lovely x x x


  6. Lyndsey

    I just made this and it's absolutely delicious. Really easy and quick to make. I added chopped spring onion and chilli flakes to mine. I'll definitely be making this again in future. Perfect for packed lunches!


    • Hedi Hearts

      Awwww this makes me so happy Lyndsey! Chilli flakes are brilliant idea! Thanks for letting me know. Hedi xoxo


  7. jannet

    can this be microwaved when reheating?


    • Hedi Hearts

      Yes, it can, but taste better when re-fried 🙂 Hedi x x x


  8. Beth Martin

    Hi Hedi,
    Can this be frozen once cooked to use at a later date?


    • Hedi Hearts

      Yes, it can lovely. Hedi x x


  9. Sasha Atkinson

    This tastes AMAZING! It was both fun and enjoyable to make and the outcomes were delicious, I'm a not so good of a cook but this turned out to be one of the best meals I have made. The portion is also perfect for making several packed lunches which will be nutritious and delicious. Thank you! xoxox


    • Hedi Hearts

      Yay! That made me happy Sasha, thank you for leaving such a lovely comment. Hedi x x x x


  10. rimi

    would soy sauce not mar the taste if I packed it for lunch? Should I keep the sauce along to be added while eating?


    • Hedi Hearts

      The soya sauce makes it that bit more tasty, so add it while it's cooking. It won't get soggy or watery at all. Hedi x x x


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