Cauliflower Fried Rice (Gluten Free)

Cauliflower Fried Rice (Gluten Free)

Cauliflower Fried Rice

Cauliflower fried rice is a great way to enjoy takeout without the guilt. It also adds variety to your weekly menu. It’s is packed with antioxidants, made with onion, garlic, ginger, peas, broccoli, edamame. It’s easier on the digestive system than rice and it cooks in 20  minutes.   This is really light and quick, a great quick meal.

Making quick, delicious and healthy meals that seem simple yet mind blowing to the pickiest eater.  I would say is my specialty. This 20 minutes fried rice is the perfect example.


  • 1 head of cauliflower, washed and trimmed
  • 1/2 cup broccoli florets, cut in bite sized pieces
  • 2 tables grapeseed oil or 1/4 cup water
  • 1 cup onion, minced
  • 2  cloves garlic, minced
  • 1 teaspoon fresh ginger, grated
  • 1 medium carrot, diced
  • 1/2 cup  shelled cooked green edamame or green peas
  • 3 Tbsp soy sauce or to taste
  • 1 green onion minced
  • 1 tsp sesame oil


cauliflower-fried-rice-process-1 (1)


Chop cauliflower in bite size pieces and process in food processor until it resembles rice. Set aside in a bowl. Blanch broccoli florets in boiling water for 2 minutes, drain and immerse immediately in cold water. Drain and set aside. In a large skillet, heat oil or water on medium-high heat. Saute onions until translucent, about 3 minutes,  add garlic and ginger. Saute another minute. Add carrots and cook stirring for another 2 minutes. Stir in cauliflower ‘rice’, edamame or green peas, soy sauce.cover skillet and cook for 3 minutes more or until cauliflower is tender. Remove from heat, stir in  broccoli, green onions, and sesame oil. Serve immediately!

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Recipe author's Gravatar image

Michelle Blackwood, RN

Hi, I’m Michelle, I’m the voice, content creator and photographer behind Healthier Steps. I share vegan and gluten-free recipes because of past health issues. My goal is to help you make healthier choices and show you how healthy eating is easy and delicious.

Please Leave a Comment and a Rating

  1. txmeemee
    October 5, 2012

    I rarely come back and give a review, but oh my goodness, this was just amazing. I may never make regular fried rice again. My 13 month old grandson is shoveling it in his little mouth by the fist full. Thank you so much

  2. Michelle Blackwood
    September 23, 2012

    Let me know how you find it!

  3. Michelle Blackwood
    September 23, 2012

    So true!

  4. Michelle Blackwood
    September 23, 2012

    Thanks for your response!

  5. afracooking
    September 23, 2012

    I recently discovered that you can do all sorts of things with cauli. I have made “couscous” and “pilaf” but have not tried doing a fried rice. Must try it! Thanks for sharing!

  6. veena
    September 22, 2012

    Great alternative for rice

  7. Dia
    September 21, 2012

    Great idea! And easily becomes zero gluten when we use Bragg’s Liquid Aminos or Tamari! Or soy free by using herbs (red curry powder would be great!